This affordable, vegetarian freezer staple is packed with fiber and anti-inflammatory spices.
Reviewed by Dietitian Jane Leverich, M.S., RDN
Key Points
- Trader Joe’s Mini Vegetable Samosas are one of my favorite freezer-aisle staples.
- I use them for easy dinners, weekday lunches, and snacking.
- A dietitian says they’re a smart freezer find since they’re loaded with vegetables and anti-inflammatory spices.
Trader Joe’s has my favorite frozen section of any grocery store. I appreciate that it’s compact enough not to feel overwhelming, yet it has everything I typically need for my family’s meals, and at prices I can actually afford. There’s one appetizer that I always stock up on when I stop by my local store: Trader Joe’s Mini Vegetable Samosas. They’re tasty, versatile and only $4 for a box of 12.
I’ve long since convinced myself that these samosas are among the more nutritious options that Trader Joe’s stocks. After chatting with a dietitian, I learned that they are indeed a smart freezer find, which gave me another reason to keep buying them. Ahead, learn why they’re dietitian-approved, plus how I incorporate these veggie samosas into my family’s regular routine.
What Makes These Samosas a Smart Freezer Find
In addition to their budget-friendly price point (a single box is usually enough for my two kids and I to enjoy as a snack or a side), I appreciate that there’s no prep involved in getting these samosas on our plates. I simply preheat the toaster oven, place the triangular appetizers on a small baking tray and pop them in, cooking each side for about 8 minutes, or until golden and crispy.
And, according to Emily Van Eck, MS, RDN, they are a nutritious option you can feel good about. “What I love most about these vegetable samosas is that they’re made of so many veggies: potatoes, carrots, peas, lentils, onion, and cilantro,” she says, adding, “A serving (4 pieces, 80 grams) is 160 calories with 260 mg of sodium, which is low for a frozen app.”
The 2024 U.S. Food and Drug Administration’s voluntary sodium reduction targets for frozen appetizers—including egg rolls, spring rolls, dumplings, taquitos, pigs in a blanket, mozzarella sticks, etc.—is a maximum of 500mg sodium for 100 gram serving. The agency recommends keeping daily sodium intake under 2,300mg, making these samosas a smart choice for helping you stay under that number.
While these samosas have a modest protein content (4 grams per serving) they help contribute to my total goal when paired with lean proteins, like tofu and grilled chicken. Van Eck also mentions that the turmeric and garlic in the filling contain compounds associated with anti-inflammatory effects.
How I Use Them Throughout the Week
As often as I reach for these veggie samosas, you can bet I’ve found ways to keep them from feeling repetitive as part of my family’s meal repertoire. A few ways we enjoy them in our home include:
- As a snack. These are marketed as an appetizer, and I think they’re absolutely perfect for that since they’re nearly effortless to heat and, in my experience, a crowd-pleaser that helps take some of the pressure off when hosting. My kids and I also reach for them when we need a light snack or something to tide us over until dinner—a technique that Van Eck says, “works well if you’re super hungry when you start cooking and are at risk of overeating or eating very quickly.”
- A side to serve with meals. Van Eck also says these samosas are a great option for building a meal around. And that’s exactly how I often use them. I serve them alongside a big salad topped with chopped, grilled chicken, or with soups when it’s cold out to create a comforting, effortless meal.
- A lunchbox staple. I work from home, but during the school year, packing lunches for my kids is practically my other full-time job. These samosas take the guesswork out of figuring out how to send my kids to school with nutritious, filling lunches. I put the samosas in a paper-towel-lined thermos to help keep them warm and to prevent them from becoming soggy. They save me loads of time on busy, weekday mornings, and my kids like to dip them in sour cream.
Our Expert Take
Trader Joe’s Mini Vegetable Samosas are my ultimate zero-prep freezer staple. I love how effortlessly they fit into my weekly routine, whether I’m serving them as a quick pre-dinner snack or packing them for my kid’s school lunches.
Dietitian Emily Van Eck validated my love for them, calling them a smart choice because they’re low in sodium for a frozen appetizer and packed with vegetables and lentils, plus anti-inflammatory spices.