8 Quick & Healthy Trader Joe’s Meals (That Still Taste Amazing)

The start of a new year always inspires me to eat a little healthier. Since I’m so obsessed with Trader Joe’s, most of my recipes are either based on their products or can easily be made with them.

I thought it would be fun to put together a collection of some of my favorite healthy Trader Joe’s meals.

Don’t worry! In my book, healthy doesn’t have to be depressing. These easy Trader Joe’s meals focus on simple ingredients and weeknight-friendly shortcuts without sacrificing flavor.

Some are lighter, while others lean more toward balanced comfort food. But they’re all recipes I make on repeat and are perfect if you’re looking for something fast, simple, and healthy. And you can find everything you need to make them at Trader Joe’s!

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1. Chicken Shawarma Bowls

Trader Joe’s has a few pre-marinated meats that I like, but the Shawarma Chicken Thighs are by far my favorite.

They’re flavorful, tender, and incredibly easy to make. Add a fresh tomato-cucumber salad, rice or quinoa, and a few Trader Joe’s Mediterranean condiments, and you’ve got a balanced (and delicious) meal.

Ingredients

(Seves 2-4)

• Shawarma Chicken Thighs
• Brown rice or quinoa
• 1 package cherry tomatoes (I like to use on-the-vine tomatoes since they’re high-quality and have a longer shelf life)
• 1 cucumber 
• 1 red onion 
• 1 can of chickpeas (optional)
• Crumbled Feta Cheese (can also use fat-free)
• Roasted Garlic Hummus
• Tzatziki (regular or vegan)

Instructions

1. Preheat oven to 375°F.
2. Add shawarma chicken thighs to a roasting pan or baking dish and place in the oven.

3. Prepare rice or quinoa. I often make brown rice in the Instant Pot since it’s fast and easy, but Trader Joe’s frozen brown rice is a great shortcut too.
4. While the chicken and rice are cooking, chop the cherry tomatoes, cucumber, and a few thin slivers of red onion. Add to a salad bowl and toss. If desired, drain and add chickpeas.

5. Remove chicken from the oven once it reaches at least 165°F in the center. Let rest briefly, then slice into strips.

6. To serve, add rice or quinoa to bowls and top with chicken, tomato-cucumber salad, feta, hummus, and tzatziki.

Notes: The chicken is partially pre-sliced, so it will fall apart a bit while cooking. I usually wait to separate it until after it’s done. I also like using a probe thermometer (we have the MEATER Plus, and I love it!) so I know exactly when it’s ready.

2. Sheet Pan Lemon-Butter Salmon & Broccoli with Rice Pilaf 

Another one of my go-to meals is this quick sheet pan salmon and veggie dish. But the real star is Trader Joe’s Rice Orzo Pilaf Mix.

It’s incredibly flavorful and easy to make on the stove while the salmon and broccoli cook in the oven.

Ingredients

(Serves 2-3)

• 1-2 salmon fillets (I like the boneless Atlantic or BBQ-cut; the skin helps protect the salmon while cooking)
• Butter
• 1 lemon
• 1 package broccoli 
• 1 box Rice Orzo Pilaf Mix
• Olive or canola oil (I like TJ’s canola oil spray)

Instructions

1. Preheat oven to 425°F.
2. Line a baking sheet with foil and lightly spray with oil.
3. Place salmon on the baking sheet and season with salt and pepper.
4. Cut the lemon into slices and squeeze some juice over the salmon. Top with a few thin slices of butter and the lemon slices.

5. Arrange broccoli on the baking sheet around the salmon. Spray lightly with oil and season with salt and pepper, then transfer the pan to the oven.

6. While the salmon and broccoli are cooking, prepare the rice orzo pilaf according to package directions.
7. Bake the salmon until it is cooked to your desired doneness. I pull mine at around 135°F, since it will continue cooking as it rests (USDA recommendation is 145°F). It should flake easily with a fork and not be translucent in the center. Usually, the broccoli is also done, but if needed, you can return it to the oven while the salmon rests.

8. Remove the pan from the oven and let the salmon rest for a few minutes, then serve with the roasted broccoli and rice orzo pilaf.

Notes: I usually use a probe thermometer for salmon so I can keep an eye on the temperature without overcooking it.

3. Spicy Sriracha Tofu Rice Bowls 

Another one of my favorite go-to meals is this spicy sriracha tofu recipe from Skinnytaste. I follow the recipe pretty closely, using the air fryer method, which gets the tofu so deliciously crispy. You can also bake it in the oven if you prefer.

I use Trader Joe’s High Protein Organic Tofu (the super firm part is important here). I love the flavor of TJ’s Sriracha, but I usually add a little less than the recipe calls for since I’m a bit of a spice wimp. Sweet Chili Sauce is another pantry staple for me, and it works perfectly in this recipe.

I usually serve the tofu over brown rice with microwaved Shelled Edamame and finish it with a few slices of avocado. It’s simple, filling, and one of those meals that feels both healthy and genuinely satisfying.

Get the Recipe:

4. 4-Ingredient Chicken Curry

​​Another recipe that’s firmly in my regular rotation is this 4-ingredient Chicken Curry from Simply Recipes.

This meal is seriously easy to make. As soon as I saw the suggestion to cut the chicken with kitchen scissors while it’s in the pan, I knew I was in the right place.

It really is just four ingredients: chicken breast tenders, curry sauce (yellow or red — I prefer yellow), frozen veggies, and rice.

I rarely cook with chicken breast since it can be a hassle and tends to dry out, but breast tenders are a total game-changer here. The recipe calls for Trader Joe’s frozen fire-roasted bell peppers and onions, which are delicious, but I sometimes swap in the frozen Asian-style stir-fry vegetables (minus the sauce), and they work just as well.

I also like to add a splash of coconut milk. It makes the curry extra creamy and adds a little more volume. I usually serve this with brown rice (you know, health), but white rice works too if you’re feeling more indulgent.

Get the recipe:

5. Chimichurri Chicken Sausage & Brussels Sprout Bowls 

If you want something quick and easy that’s a little different from your typical bowl situation, this is one of my favorite weeknight concoctions.

It’s extremely simple to make but still packs a ton of flavor and texture. The chimichurri and balsamic glaze are the perfect finishing touches and really bring the whole bowl together.

Ingredients

(Serves 2-4)

• 1 package Garlic Chicken Sausage
• 1 package Brussels sprouts 
• 1 box Pearled Couscous
• Crumbled Feta Cheese (can also use fat-free)
• Chimichurri Sauce
• Balsamic Glaze
• Olive or canola oil (I like TJ’s canola oil spray)

Instructions

1. Preheat oven to 425°F.
2. Line two sheet pans with foil and lightly spray with oil.
3. Slice the chicken sausage into ¼-inch pieces and arrange on one pan.
4. Trim and halve the Brussels sprouts lengthwise, then spread them out face-down on the second pan.
5. Season the Brussels sprouts (I use salt, pepper, garlic powder, and paprika). Then lightly spray both the sausage and sprouts with oil.
6. Roast for 20-30 minutes, rotating the pans halfway through, until the Brussels sprouts are tender and browned.

7. While the sausage and sprouts are cooking, prepare the couscous according to package directions.
8. To serve, add couscous to bowls and top with the roasted sausage and Brussels sprouts. Finish with crumbled feta, chimichurri, and a drizzle of balsamic glaze.

6. Cauliflower Gnocchi with Chicken Sausage, Zucchini, & Vodka Sauce 

Trader Joe’s Cauliflower Gnocchi is a low-carb dinner hack that can taste amazing — if you prepare it correctly.

There are two very important caveats here: how you cook the gnocchi (hint: not according to the package directions) and pairing it with the right sauce.

If you boil the gnocchi as instructed on the package, you’ll end up with a soggy mess. I prefer baking it in the oven. Not overcrowding the gnocchi is key to keeping it crispy, so I spread it out on one baking sheet and cook the sausage and zucchini on another.

Sauce also matters a lot. The Organic Vodka Sauce is hands-down my favorite option at Trader Joe’s. It sounds indulgent, but it’s actually pretty comparable to their other sauces calorie-wise, and it tastes so much better.

I mean, give yourself a break. You’re eating cauliflower instead of carbs, so you can afford the vodka sauce.

When everything comes together, you end up with a delicious, well-rounded meal that doesn’t feel like a compromise.

Ingredients

(Serves 2-3)

• 1 package Cauliflower Gnocchi
• 1 package chicken sausage (I like to use Sweet Italian)
• 1/2 jar-1 jar Organic Vodka Sauce
• 1-2 large zucchini
• Olive or canola oil (I like TJ’s canola oil spray)

Instructions

1. Preheat oven to 425°F.
2. Line one baking sheet with parchment paper (for the gnocchi) and a second baking sheet with foil (for the sausage and zucchini). Lightly spray both with oil.
3. Slice the chicken sausage into ¼-inch pieces and cut the zucchini into quarters, about ¼ inch thick.
4. Spread the cauliflower gnocchi in a single layer on the parchment-lined baking sheet, then spray the gnocchi lightly with oil.
5. Place the sausage and zucchini on the foil-lined baking sheet. Season the zucchini with salt and pepper, then spray the sausage and zucchini lightly with oil.

6. Roast the pans for 20-30 minutes, flipping the gnocchi halfway through, until the gnocchi is nicely browned and the sausage and zucchini are heated through.

7. While everything roasts, gently heat the vodka sauce.
8. Once cooked, toss the gnocchi, sausage, and zucchini with the sauce and serve.

7. Carne Asada Burrito Bowls

Another pre-marinated meat at Trader Joe’s that’s worth trying is their Carne Asada. It’s a fun way to upgrade a casual weeknight dinner, but it’s still very easy to pull together.

I love making burrito bowls with carne asada because it’s a tasty, satisfying way to enjoy it without feeling heavy. You can easily adjust the bowl components to keep things lighter or make it a little more indulgent, depending on what you’re in the mood for.

Ingredients

(Serves 3-4)

• 1 package Carne Asada Autentica
• 1 package frozen Fire-Roasted Bell Peppers & Onions
• Rice or Quinoa (I like Trader Joe’s frozen brown rice as a shortcut)
• Lettuce
• Tomatoes (I like to use on-the-vine tomatoes since they’re high-quality and have a longer shelf life)
• 1 can of black beans, drained and rinsed 
• Pico de Gallo
• Reduced Guilt Chunky Guacamole
• Olive or canola oil

Instructions

1. Heat a large skillet with about 1 tablespoon olive oil over medium-high heat.
2. Add the carne asada and sear on all sides. The meat comes in several thin pieces, which can be a little tricky to separate. They’ll start to pull apart naturally as they cook, but I recommend separating them before searing so they cook more evenly.
3. Cook the carne asada until nicely browned and done to your liking. For reference: medium-rare is about 130-135°F, medium is 140-145°F, and well-done is 160°F+. I usually live and die by my thermometer, but since the meat is so thin, it’s hard to get an accurate read. If you’re unsure, just pull a piece off the heat and slice it open. It’s easy to overcook, and you can always return it to the pan if it needs more time.

4. Remove the beef from the skillet and let it rest for a few minutes.
5. While the meat rests, add a little more olive oil to the skillet and return it to the heat.
6. Add the frozen fire-roasted peppers and onions and cook until heated through and tender.

7. Slice the carne asada against the grain.

8. Assemble bowls with prepared rice or quinoa, lettuce, sliced beef, peppers and onions, tomatoes, black beans, pico de gallo, and guacamole.

8. Soy Chorizo Bowls with Butternut Squash Zig Zags & Broccolini

I was extremely skeptical the first time I tried Trader Joe’s Soy Chorizo, but it’s actually shockingly tasty (and affordable). It’s very flavorful with just a bit of a kick, and this recipe from The Kitchn is my favorite way to enjoy it.

I do make a few adjustments to the recipe that I think are key to making it as good as it is:

• I cook the soy chorizo on the stove with a little olive oil, but roast the butternut squash zig zags and broccolini in the oven at 425°F. At the very end, I broil the squash briefly to get some extra caramelization. Before cooking, I spray the vegetables with oil and season them with salt, pepper, cumin, and garlic powder.
• I add fresh-sliced avocado for serving. Avocado makes everything better and helps balance out some of the heat from the chorizo.
• I finish the bowls with a quick homemade aioli. I don’t have a formal recipe: I just blend olive oil mayo, 1-2 garlic cloves, a handful of cilantro, and lime juice to taste. It’s seriously so good and really ties the whole bowl together with a bit of creaminess and freshness.

Get the Recipe:

Eating healthier doesn’t have to be sad or complicated. With a few easy shortcuts, you can put together simple, genuinely delicious meals using Trader Joe’s ingredients. These recipes are all in my regular rotation, and I hope they make weeknight dinners a little easier for you, too!

Another Healthy Dinner Option: Seared Pork Tenderloin