Trader Joe’s is a treasure trove of snacks that are tasty, filling and better for you. Ready to discover your next favorite?
Reviewed by Dietitian Lisa Valente, M.S., RD
Key Points
- Trader Joe’s has plenty of filling snack options that dietitians love.
- Their favorite snacks contain a mix of fiber, protein and other nutrients.
- To choose a better-for-you snack, watch out for added sugar and sodium.
Navigating the snack aisles at Trader Joe’s is an adventure. From seasonal treats to pantry staples, the popular grocer offers a massive variety of convenient bites. But when you want something that tastes great and actually supports your health goals, it can be tough to cut through the noise.
To help you build a better grocery list, we asked registered dietitians and nutrition experts to share their top picks. We focused on options that deliver meaningful nutrition, like protein, fiber and healthy fats, without overcomplicating your routine. Here are the snacks experts recommend grabbing on your next Trader Joe’s run that are as delish as they are good for you.
1. Peanut Butter Overnight Oats
$1.99
Oats are a classic morning staple, but they also make a fantastic midday energy booster. Trader Joe’s Peanut Butter Overnight Oats offer a convenient, ready-to-eat option when you need something substantial to bridge the gap between meals.
“These may technically be more of a breakfast, but I enjoy Trader Joe’s Peanut Butter Overnight Oats as a substantive afternoon snack,” says Sarah Garone, NDTR, CNC. “They’ve got 12 grams of protein, 6 grams of fiber and 0 added sugars.”
The nutritional profile helps keep you feeling full, and the straightforward ingredients mimic what you might mix up in your own kitchen. “I love how filling they are! They keep me going on busy afternoons,” Garone adds. For an extra nutrient boost, Garone suggests adding berries on top to introduce more color, texture and fiber to the cup.
2. Shelled Edamame with Sea Salt
$3.99 for 9 oz.
If you need a savory snack that packs a serious nutritional punch, think edamame. These baby soybeans offer a fantastic plant-based protein boost along with antioxidants and fiber.
Edamame is one of the few plant-based snacks that provides a complete protein, with about 8 grams per half-cup, says Whitney Stuart, M.S., RDN.
Complete proteins contain all nine essential amino acids your body needs. Along with its impressive protein content, this snack offers other vital nutrients. “It also contains fiber, folate and vitamin K, making it a truly satisfying option that won’t cause a spike in blood sugar levels,” Stuart notes.
3. Contemplates Inner Peas Baked Green Pea Snack
$1.99
Craving something crunchy? Potato chips might be the traditional go-to, but these plant-based puffs offer a satisfying crunch with a little more protein and fiber.
Sheri Gaw, RDN, CDCESrecommends picking up a bag of these pea-based crisps. “When you want a crunchy yet light snack, you have to try Trader Joe’s Inner Peas Baked Green Pea Snack,” Gaw says.
Because they are baked rather than fried, they offer a lighter texture while still delivering the savory satisfaction you expect from a packaged snack. “Trader Joe’s Inner Peas are made from whole green peas. They are baked and not fried, and they help to satisfy hunger with 4 grams of fiber and 5 grams of protein per serving,” Gaw explains.
4. Light String Cheese
$3.99
String cheese is a nostalgic childhood favorite that remains an excellent choice for adults. It requires zero prep, stays fresh in the fridge and delivers high-quality dairy protein. And Christina Chu, MS, RD, CSSDnotes that the Trader Joe’s version is one of her go-to snacks.
“One stick of Light String Cheese has 8 grams of protein and only 3 grams of fat, with 15% DV of calcium,” Chu says. “This is one of my favorite recommendations for active individuals who are looking for a delicious, salty high-protein snack that isn’t a protein bar.”
Beyond just protein, the mineral content makes it a smart choice for post-workout recovery or general wellness. “In addition, it is a sneaky good source of calcium to support electrolyte replenishment and to support bone health,” Chu adds.
5. Freeze-Dried Raspberries
$3.99
Fresh fruit is always a smart snack choice, but it can bruise easily or spoil if you forget it in your bag. Freeze-dried fruit solves this problem by removing the water content while leaving the essential nutrients intact.
“One underrated healthy snack at Trader Joe’s is their freeze-dried fruit, especially the freeze-dried raspberries,” says Johannah Katz, M.A., RD. “The entire bag contains 120 calories, no added sugar and an impressive 15 grams of fiber, which is far more fiber than most packaged snack foods provide.”
“Because the fruit is freeze-dried, you’re still getting the naturally occurring nutrients and fiber from the raspberries, without the syrups or sweeteners often added to dried fruit products,” Katz explains. “I also like them because they’re shelf-stable, portable and easy to throw into a bag, lunchbox or travel snack stash, making them a convenient way to increase fruit and fiber intake throughout the day.”
Other Tips for Healthy Snacks
Choosing the right product is only half the battle. To get the most out of your midday bites, keep these simple, evidence-based snacking principles in mind:
- Combine your macros: Pair a carbohydrate source with a protein or healthy fat to slow digestion and keep your blood sugar stable.
- Check the added sugars: Look closely at nutrition labels to ensure your sweet snacks are not a sneaky source of added sugars.
- Mind your sodium: Some packaged snacks can hide high amounts of salt, so aim to balance saltier choices with fresh, whole foods later in the day.
Our Expert Take
The bottom line is that healthy snacking doesn’t require hours of meal prep or a massive grocery budget. By paying attention to protein and fiber content, you can easily find satisfying options right in the aisles of Trader Joe’s. Whether you prefer the savory crunch of baked peas, the filling fiber of overnight oats or the convenience of string cheese, the key is choosing foods that provide sustained energy. Keep your pantry stocked with a mix of these dietitian-approved choices, so you always have a balanced bite within reach.
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