We Asked Dietitians for the Healthiest Trader Joe’s Snacks—Here Are 10 They Recommend

Organic Apple Cinnamon Fruit Sauce Crushers

Featuring a combo of whole fruit ingredients and spices, these convenient pouches are a source of fiber and vitamin C, shares Samantha Peterson, MS, RD, registered dietitian and founder of Simply Wellness. Both nutrients are “great for supporting digestion and immune health, especially for kids or busy adults,” she adds. To enjoy the pouches, “chill them in the fridge for a refreshing snack or use them as a naturally sweet topping for overnight oats, pancakes, waffles, or a yogurt bowl,” Peterson suggests.

Chocolate & Peanut Butter Lover’s Nut Mix

As far as snacks go, you can’t go wrong with trail mix, which allows you to blend your favorite sweet and salty flavors, notes Emily Villaseca, RDN, registered dietitian nutritionist and founder of Pass The Chia. “The key is to find that balance without overdoing it on added sugar or salt,” she explains. This Trader Joe’s snack fits the bill, as each serving is relatively low in both departments, Villaseca points out. It also offers some fiber and protein, which is key for supporting satiety. Eat the snack alone, or on top of plain yogurt, oatmeal, or cottage cheese.

Papadums Lentil and Chickpea Crisps

With lentils and chickpeas as the first two ingredients, this crunchy snack is packed with fiber and protein, notes Roxana Ehsani, MS, RD, CSSD, LDN, a registered sports dietitian. “Both nutrients are key for keeping you full and satisfied between meals,” she adds. Serve these crisps with hummus, guacamole, or salsa for a quick snack, or use them as a base for nachos, suggests Ehsani. Villaseca also recommends this snack, noting they’d make a unique addition to a charcuterie board.

Grainless Granola

“This crunchy blend of almonds, sunflower seeds, pumpkin seeds, and dried coconut makes for a super satisfying snack,” shares Ehsani. It’s thanks to fiber and protein—which, again, increases satiety and reduces hunger. Munch on the snack by the handful, or serve it with milk like cereal, as suggested by Ehsani. Craving a creamy treat? Add it to a fruit parfait or chia pudding.

Chile Seasoned Dried Mango

If you love the combo of spicy and sweet, you’ll appreciate this dietitian-recommended product. It’s a travel-friendly version of a popular Mexican street food, and it’s healthy to boot. “Mango is a source of vitamin C and antioxidants like beta-carotene, which support skin health and immune function,” points out Peterson. It also offers fiber, which is key for digestion, fullness, and overall gut health, she adds.

Enjoy the snack right out of the bag or, if you have time, chop it into small pieces and add it to trail mix or cottage cheese, suggests Peterson.

Norwegian Sourdough Rye Chips

These Norwegian Sourdough Rye Chips get the green light from dietitians. “Rye is rich in prebiotic fibers that nourish the gut microbiome, while sourdough fermentation can enhance nutrient absorption, [making] the grain easier to digest,” shares Peterson. It’s also made with whole-grain rye berries, sunflower seeds, and flax seeds, which offer fiber, protein, and good-for-you fats, she notes.

Enjoy the snack with mashed avocado, smashed white beans, smoked salmon, or your favorite hard cheese, per Peterson. For a more satiating combo, pair the chips with chicken, tuna, egg, or chickpea salad, notes Villaseca.

The Dark Chocolate Lover’s Chocolate Bar

Chocolate lovers, this one’s for you. Each serving of The Dark Chocolate Lover’s Chocolate Bar “provides 4 grams of fiber and 3 grams of protein, making it more satisfying than a typical candy bar,” says Ehsani. What’s more, its cacao content is a whopping 85%. Dark chocolate with at least 70% cacao is rich in antioxidant flavonoids, notes Ehsani, so this Trader Joe’s version certainly meets the mark. Eat dark chocolate on its own, or add chunks to yogurt, oatmeal, or granola.  

Elevated Nut Mix

With this nut mix in your snack stash, you’ll be ready to take on the day. It’s made of lightly salted roasted almonds, cashews, macadamia nuts, and pecans—all of which provide heart-healthy fats, plant-based protein, and magnesium, shares Peterson. “These nutrients help support satiety, brain health, and blood sugar regulation, which means better energy and focus for you,” Peterson adds. Enjoy this Trader Joe’s snack at the office, on the road, or sprinkled on top of a salad or Greek yogurt, she suggests.

Oven-Baked Cheese Bites

Made with 100% cheese, these bites are packed with protein and calcium, Peterson points out. These nutrients contribute to muscle function, satiety, and bone strength, just to name a few benefits. Plus, the bites are gluten-free, making them ideal if you need to avoid gluten. Take a tip from Peterson and pair them with sliced vegetables or fruit for a delightfully savory snack.

Ranch Seasoned Cashews

For another salty-savory option, reach for these Ranch Seasoned Cashews at Trader Joe’s. As a type of nut, cashews contain healthy fats, protein, and fiber, all of which promote satiety, per Villaseca. Plus, one serving of this snack contains 100 milligrams of sodium, which isn’t a significant amount of salt—though you can toss them with other raw unseasoned nuts to further reduce the sodium content while still getting that flavorful kick, says Villaseca. (For context, the recommended intake for sodium is 2,300 milligrams or less per day, notes Villaseca.) Try pairing the cashews with vegetable sticks, fruit, or hard-boiled eggs.