14 Best High-Protein Meals And Snacks From Trader Joe's

Papadums Lentil and Chickpea Crisps

When we think of protein, meat often comes to mind first, but the Papadums lentil and chickpea crisps from Trader Joe's offer a delicious and nutritious plant-based alternative. These flavorful crisps are crafted from lentils and chickpeas, both of which are rich in protein, while still satisfying your cravings for a crunchy snack.

Beyond protein, chickpeas are also packed with folate, iron, vitamin C, and phosphorus, making them a valuable component of a healthy plant-based diet. Lentils boast the second-highest protein content per serving among all beans, surpassed only by soybeans.

These crisps pair wonderfully with curry-based sauces and chutneys, which is the traditional way to enjoy papadums. However, you can also get creative and use them as a crispy snack with any dip instead of regular chips. The smaller size of Trader Joe's version makes them particularly convenient for snacking.

Vanilla Almond Spiced Chai Protein Smoothie

The vanilla almond spiced chai protein smoothie offers the delightful sweet and spicy flavors you’d anticipate from chai, but with an added protein punch to keep you energized. Each bottle contains 16 grams of protein, making it an excellent choice for anyone looking to increase their protein intake.

The primary flavors are derived from the chai spices, featuring cinnamon, nutmeg, cardamom, allspice, and black pepper as the stars of the show. A hint of vanilla extract adds a sweet twist to this chai blend. Its creamy texture comes from coconut cream instead of traditional dairy, making it a vegan-friendly option. The real strength lies in the pea protein.

Additionally, the inclusion of almond paste enhances its richness and imparts a subtle nutty flavor. Overall, this smoothie is a delicious way to enjoy a protein boost without the blandness often associated with protein shakes. It’s perfect for chai enthusiasts or anyone looking to incorporate more protein into their diet.

Egg wraps

Enhance the protein content of your lunch wrap by substituting a standard tortilla or pita with an egg wrap. These wraps are also carb-free, making them an excellent option for those looking to reduce their carbohydrate intake while increasing their protein consumption.

As per the U.S. Department of Agriculture (USDA), a single egg contains a protein equivalent to 1 ounce of meat. Two egg wraps provide 8 grams of protein, slightly surpassing the 6.3 grams found in an average large egg. If you're aiming to boost your protein intake without giving up your favorite wraps, these are an ideal solution that complements dishes you already enjoy, including savory handheld meals for lunch or breakfast.

These wraps are primarily made from eggs but also incorporate brown rice flour, millet flour, and potato starch to maintain their structure without gluten. They can easily replace tortillas in savory wraps, burritos, or quesadillas, and they are also suitable for sweet dishes that require a crepe.

Nonfat plain Greek yogurt

Don’t overlook this yogurt in your snack rotation just because it’s labeled as plain. Trader Joe's nonfat plain Greek yogurt packs a punch with 22 grams of protein in every 8-ounce serving. It’s crafted from milk sourced from cows that haven’t been treated with rBST growth hormone and is made using a traditional method that involves straining out the liquid to achieve a rich, creamy texture.

You can substitute it for sour cream or enjoy it on its own in a breakfast parfait. Enhance it with your favorite toppings, whether it’s fresh fruit or jam, for a touch of sweetness. It’s an excellent way to kickstart your day with added protein, helping you feel satisfied longer and keeping your blood sugar stable throughout the morning. Choosing plain Greek yogurt also gives you the freedom to customize it with ingredients you already have at home, allowing you to experiment with different flavors and toppings each day.

Garlic & onion pistachios

For a snack packed with nutrients, consider a handful of pistachios. Although they are typically found in the nut section, pistachios are actually seeds. Approximately 20% of their composition is protein, which contributes directly to your diet when you enjoy these delightfully crunchy treats. On their own, they boast a subtly sweet taste and a vibrant green hue. When combined with other seasonings, their flavor can become even more exciting.

Trader Joe's garlic and onion variety elevates the taste of shelled pistachios to new heights. After undergoing a dry-roasting process, the shelled nuts are coated with garlic powder, onion powder, and sea salt. While you’ll need to remove the shells to enjoy the pistachios, some people prefer to suck on them with the shells on to extract more flavor before discarding the shell.

Each serving provides 6 grams of protein. They are delicious on their own, but can also be incorporated into recipes like salads and pasta. For those seeking a more classic pistachio flavor, Trader Joe's also offers regular roasted and salted pistachios, which contain a similar protein content.

Pasture raised large brown eggs

If you're aiming to boost your protein intake without consuming excessive amounts of meat, eggs should certainly be included in your diet. They can be enjoyed at breakfast, lunch, dinner, or even as a snack. We like to keep a few hard-boiled eggs in the refrigerator for a quick grab-and-go option. Each egg contains approximately 6 grams of protein, making it a great way to kickstart your morning. Priced at around 38 cents each, they are also an economical snack that can help keep you satisfied.

Trader Joe's pasture-raised large brown eggs not only provide a solid source of protein but also prioritize the welfare of the hens. Each hen has access to 108 square feet for roaming and foraging, which contributes to their happiness and health. A study conducted in 2021 revealed differences in amino acids and cholesterol levels between free-range eggs and conventional ones. Additionally, Trader Joe's offers an organic option for those who want to be more selective about the hens' diet.

High protein organic tofu

You don't have to rely on meat to meet your protein needs. Trader Joe's organic tofu packs an impressive 14 grams of protein per serving. There are several other varieties of tofu available at Trader Joe's, making it a great alternative if tofu is already a staple in your grocery shopping.

Not only is this tofu rich in protein, but it also boasts a firm texture. The soybeans are thoroughly washed three times before being soaked and ground to create the tofu base. This process compresses the curds, effectively removing most of the liquid. When selecting your tofu, it's essential to understand the different types and their best cooking applications for optimal results. Due to its firm consistency, it can easily replace meat in many recipes, making it ideal for adapting your favorite dishes for a vegetarian or vegan diet. It holds up well when frying, grilling, or sautéing without losing its shape or crumbling. With its smooth texture and mild flavor, Trader Joe's tofu serves as a versatile base for meals at breakfast, lunch, or dinner.

Shelled edamame

Satisfy your savory snack cravings with Trader Joe's edamame, a protein-packed option that's ready to enjoy. Each serving is rich in protein, offering a perfect blend of convenience and nutrition. These edamame are made from a specific variety of soybean, harvested early in the season, then boiled or steamed for a delicious appetizer. They have a firm yet chewy texture, with a delightful nutty and sweet flavor, making them an excellent base for additional seasonings.

Trader Joe's edamame comes pre-cooked and shelled, so you can easily pop the pods out of the package. A half-cup serving contains 9 grams of protein, and they are already seasoned with sea salt for added convenience. Simply heat and enjoy, though they are also delicious served cold. For a twist on flavor, feel free to customize them with your favorite seasonings. Trader Joe's suggests trying hot sauce, wasabi, Everything bagel seasoning, or turbinado raw sugar for a tasty variation.

Peanut butter protein granola

Trader Joe's offers a wide variety of granola options, but the peanut butter protein variety should be your top choice for a protein boost. Sprinkle some of this granola over your Greek yogurt, and you'll have a protein-packed breakfast. Plus, it’s delicious, thanks to the combination of peanut butter and rolled oats.

Each serving contains 11 grams of protein, thanks to the peanuts and peanut butter in the mix. Trader Joe's also enhances the protein content by adding pea protein, which comes from crisps made of pea protein and rice flour.

The flavor and texture are noteworthy as well; the rich peanut butter taste pairs wonderfully with creamy yogurt. This granola features plenty of large chunks, making it ideal for those who enjoy a satisfying crunch. The peanuts deliver a robust nutty flavor, while the rolled oat clusters add a touch of sweetness.

Trader Joe's chicken

Chicken is an excellent source of lean protein, as recommended by the USDA for a balanced diet. We particularly enjoy bone-in chicken thighs for their exceptional juiciness and tenderness. Trader Joe's chicken is raised without antibiotics or growth hormones, which is a great benefit. Thigh meat is darker and richer, offering more moisture due to its higher fat content compared to breast or rib meat. While chicken breasts contain slightly more protein, thighs excel in flavor and texture.

Although preparing thighs requires a bit more effort than some of the convenient snack options on our list, they can easily become a staple in your meal prep routine with a little planning. We like to cook a batch of chicken at the beginning of the week and store it in the fridge, making it easy to add a protein boost to wraps, salads, eggs, and harvest bowls. This cut is our preferred choice for lean protein, and Trader Joe's offers a variety of chicken options, including organic and free-range selections, in their meat section.

Wild caught boneless grilled sardines in olive oil

Don't overlook tinned fish if you're in search of a delicious snack packed with umami and salty goodness. Trader Joe's wild-caught boneless grilled sardines are sourced from the coast of Tunisia and grilled to enhance their flavor. They come packed in olive oil, which not only keeps them moist but also imparts a Mediterranean essence to the fish. Sardines are quite meaty, and the grilling process accentuates their savory taste, while a subtle smokiness adds to their appeal.

These sardines are a great source of protein, with each tin containing 15 grams. They are also rich in calcium, iron, and various other nutrients.

If you're looking to increase the protein content of your salad, consider adding a few of these grilled sardines. They are substantial enough to complement crunchy greens and vegetables without falling apart. Trader Joe's also suggests using them on a charcuterie board with cheeses and crackers, in a sandwich, or simply as a snack on crackers or crostini. They have also made it onto our list of must-have canned fish, highlighting the best options to choose and those to skip.

Chicken sausage breakfast bowl

Breakfast is an excellent opportunity to incorporate some protein, making Trader Joe's chicken sausage breakfast bowls a must-have in your freezer for hectic mornings. Each bowl combines chicken, eggs, and cheese, all of which are excellent protein sources on their own. Together, they deliver a satisfying 32 grams of protein in a single serving.

The flavor profile is perfect for those who enjoy a savory start to their day. The scrambled eggs are light and fluffy, adding a creamy element to the dish. Trader Joe's chicken sausage is seasoned with a blend of parsley, sage, fennel seed, black pepper, and sea salt. The shredded cheddar cheese melts beautifully, enhancing every bite. Since everything is pre-cooked, you simply need to heat the bowl and savor the meal. For added convenience, Trader Joe's suggests using it as a filling for a breakfast burrito if you're looking for something even more portable.

Small curd cottage cheese

Cottage cheese is an excellent snack to incorporate into your diet if you're looking for a non-meat source of protein, along with a variety of other beneficial nutrients. It is high in calcium and also rich in protein, with each half-cup serving providing 12 grams of protein and 8% of your daily recommended calcium intake. Made from pasteurized whole milk that is curdled to separate the curds from the whey, this cottage cheese features small curds, resulting in a finer, more delicate texture. Its pleasantly tangy flavor pairs wonderfully with sweet ingredients like honey or melon, as well as savory options such as Everything bagel seasoning. You can also enhance it into a delightful snack by topping it with fresh vegetables or fruit.

Consider using cottage cheese as a substitute for ricotta in your cooking to boost the protein content of your dishes. In fact, cottage cheese typically contains a few more grams of protein per serving compared to ricotta.

Orgain® creamy chocolate fudge organic protein boost powder

Most of the products at Trader Joe's are store-branded, but there are a few items from other brands available. One such product is the Orgain protein powder line, which can be mixed into milk, smoothies, and other bases for an added protein boost. If you're looking for a quick protein fix, simply stir some powder into a glass of milk. You can even add iced coffee to create a delicious breakfast beverage.

A single serving consists of two full scoops, providing 21 grams of protein per drink. Made from pea protein, it’s suitable for those who are dairy-free or soy-free. Additionally, the mix is gluten-free, making it compatible with most dietary preferences. Trader Joe's offers both chocolate fudge and vanilla bean flavors, each containing the same amount of protein. These powders are a convenient pantry staple, allowing you to easily enhance your drinks with that extra protein boost whenever needed.