IIn today’s busy world, it can be difficult to find convenient, nutrient-dense lunch options, especially if you’re looking to meet your protein needs. Whether you’re a busy professional, a parent on the go, or just someone who values both health and convenience, these protein-packed lunches from Trader Joe’s are not only delicious, but also packed with protein.
We asked registered dietitians Bailey Franklyn and Caitlin Ogletree to share their picks for high-protein meals at Trader Joe’s when you’re on the go. From hearty bowls to filling burritos, these options will keep you energized and satisfied no matter how busy your schedule gets.
The Best High-Protein Breakfasts at Trader Joe’s, According to Dietitians
1. Pot-cooked chicken soup
At just 280 calories and 37 grams of protein per container, this soup is a surprisingly low-calorie option that doesn’t compromise on muscle-building benefits. It’s made with wholesome, filling ingredients like tender chicken, veggies, and a flavorful broth, giving it a no-fuss, homemade feel.
This hearty soup can be made in less than five minutes and is very nutritious. “As a dietitian, I always look at the ingredient list to see the quality of the product, and this soup is made with exclusive whole food ingredients, just like you would at home,” says Ogletree. The bonus is that it only has 8 grams of fat per container, making it a light but filling choice.
2. Cheeseburger burrito
Trader Joe’s Cheeseburger Burrito not only taps into the popular cheeseburger taco trend, but it’s also a comforting lunch option. “The definition of grab-and-go, this burrito makes for a protein-packed lunch with ease. With 27 grams of protein and 4 grams of fiber, you should be satisfied for hours,” notes Franklyn. Not to mention, it’s perfect for those who want the comforting, satisfying meal of a juicy, cheesy burger.
3. Chicken Sausage Breakfast Burrito
If you’re a breakfast fan, you’ll love this protein-packed lunch from Trader Joe’s. With 25 grams of protein, this meal provides a substantial amount of energy for your day. Plus, with 4 grams of fiber, it supports digestive health and helps you feel full and satisfied longer. “With protein from eggs, chicken, and cheese, I love that this burrito offers breakfast ingredients for lunch,” says Franklyn.
“I love chicken tikka masala because it’s lower in sodium than many other prepared foods, coming in at less than 25% of your recommended daily sodium intake.” — Caitlin Ogletree, registered dietitian
4. Chicken enchiladas with salsa verde
Trader Joe’s Chicken Salsa Verde Enchiladas are a fantastic choice for a quick, protein-packed meal on the go. With 37 grams of protein and 10 grams of fiber per package, they not only satisfy hunger but also provide long-lasting energy. “These are a perfect meal for someone looking to watch their carb intake. With only 30 grams of carbs per serving and no added sugars, they’re a great high-protein, low-carb meal option,” says Ogletree. The combination of tender chicken, tangy salsa verde, and melted cheese makes these enchiladas a balanced and delicious option.
5. Chicken Shawarma Bowl
Trader Joe’s Chicken Shawarma Bowl is a quick choice for a protein-packed lunch straight from the freezer section. Packed with tender chicken, fluffy rice, and veggies like tomatoes and spinach, this chicken bowl delivers a complete meal with a mix of flavors and textures. At just 400 calories per bowl, it’s a convenient way to enjoy a nutritious lunch without sacrificing taste. “As a registered dietitian, I like to pair it with a side of pita, veggies, and hummus for a super-satisfying Mediterranean feast,” says Ogletree.
6. Chicken Tikka Masala
This comforting and filling meal satiates hunger with just 360 calories and 21 grams of protein per serving. Plus, it’s high in vitamin A, which, as a precursor to retinol, has antioxidant properties that help fight oxidative stress and inflammation in the body. “As a dietitian, I love chicken tikka masala because it’s lower in sodium than many other packaged meals, providing less than 25 percent of your recommended daily sodium intake,” says Ogletree.
7. Carne asada burritos
Trader Joe’s frozen asada meat burritos have 490 calories, 3 grams of fiber, and 22 grams of protein. Featuring a flavorful combination of grilled beef, roasted poblano peppers, and diced onions, they’re a convenient, protein-packed meal that doesn’t skimp on flavor. “Pair this dish with a salad or veggies and you’ve got yourself a quick, easy, and protein-packed lunch idea,” Franklyn says.
:max_bytes(150000):strip_icc()/potato-rosti-FT-RECIPE0624-bd5493f460244480905e9cbe19b7e5ad.jpg)
