My Favorite Plant-Based Finds at Trader Joe’s (and How to Use Them!)
- Chef Dawn
- 15 hours ago
- 4 min read
Discover my favorite plant-based finds at Trader Joe’s with easy meal ideas and a free printable shopping list!
Trader Joe’s is one of my favorite places to stock up on plant-based staples. From high-protein pantry items to ready-to-eat options that make weeknights easier, there are so many healthy finds hiding in plain sight! Here’s a tour of my go-to items—organized by location in the store—plus ideas for how to use each one to build balanced, delicious, plant-strong meals.
Dry Goods & Pantry Staples
A high-protein milk alternative that’s perfect for smoothies, oatmeal, or baking. I love using it in my morning coffee or blending it into protein shakes—it has about 8g of protein per cup!
This chewy, nutty ancient grain is full of fiber and protein. Use it in grain bowls, soups, or to bulk up salads. It’s fantastic with roasted veggies and a drizzle of tahini.
Oats are an everyday essential! Make classic oatmeal, overnight oats, or even blend them into flour for pancakes and muffins.
Organic Canned Beans
Trader Joe’s carries a variety—black, garbanzo, cannellini, kidney—each loaded with fiber and plant-based protein. Add to soups, stews, tacos, or mash into bean burgers or hummus.
A protein-packed alternative to regular pasta that cooks in minutes. Toss with marinara, roasted veggies, or a creamy cashew-based sauce.
Rice Vinegar, Balsamic, and Apple Cider Vinegar
These are my go-to flavor boosters. Whisk with Dijon mustard and a little tahini for quick dressings or drizzle over roasted veggies to brighten flavors.
Every plant-based eater’s secret weapon! Sprinkle it on popcorn, pasta, or salads for a cheesy, B12-rich flavor hit.
Adds tang and depth to salad dressings, marinades, and grain bowls. I also mix it into lentil or chickpea salad for an instant flavor upgrade.
Tahini and Other Nut Butters
Tahini makes creamy dressings and sauces, while almond or peanut butter are great in smoothies, energy balls, or on Ezekiel toast.
Low-Sodium Soy Sauce or Coconut Aminos
Great for stir-fries, marinades, or a savory umami boost to veggies and tofu.
Flax, Chia, and Hemp Seeds
Perfect for adding omega-3s, fiber, and protein to smoothies, oatmeal, and baked goods. Mix 1 tablespoon flax with 3 tablespoons water for an easy egg substitute!
Sunflower and Pumpkin Seeds
Crunchy toppings for salads, grain bowls, or homemade trail mix. A handful of pumpkin seeds adds extra zinc and magnesium for hormone health.
Medjool Dates, Dried Cherries, Dried Cranberries (and other dried fruit)
Dates are my go-to for natural sweetness in smoothies or “caramel” sauce (just blend with a little soy milk!). Dried cherries and cranberries brighten oatmeal, salads, or homemade granola.
Freeze Dried Apples, Strawberries and Blueberries
Perfect for on-the-go snacking or for topping salads (think Panera's Fuji Apple Chicken(less) Salad).
Ezekiel Wraps and Bread
Not a TJ’s brand, but they carry it! Made from sprouted whole grains for complete protein. Use for sandwiches, wraps, or avocado toast.
Organic Conversation Olive Trio (Jarred)
These gorgeous jarred olives add flavor, healthy fats, and flair to any dish! Rinse them to remove a bit of salt, then toss into Mediterranean bowls, salads, or pasta for a satisfying, savory boost.
Frozen Section Favorites
Frozen Edamame (Shelled and Unshelled)
Packed with protein and fiber! Add shelled edamame to stir-fries, soups, and salads, or enjoy the unshelled version sprinkled with sea salt as a snack.
Riced Cauliflower
A fantastic lower-carb grain substitute. Stir into fried rice, use as a base for veggie bowls, or add to smoothies for an extra veggie boost (you’ll never taste it!).
Brown Rice
The frozen packets are lifesavers on busy nights—microwave in minutes! Serve with tofu, veggies, and soy sauce for a quick balanced meal.
Frozen Fruits and Veggies
Frozen produce is just as nutritious as fresh! I stock up on berries for smoothies, mango for chia pudding, and broccoli or Brussels sprouts for easy sides.
Refrigerated Section
These are one of TJ’s most underrated gems! Fully cooked and ready to use—just open the package and toss into salads, soups, or wraps. I love mixing them with chopped veggies and Dijon-tahini dressing for a quick lunch.
A shredded mix of kale, cabbage, and Brussels sprouts that’s ready to eat! Use as a salad base or stir-fry it with tofu for a high-fiber dinner.
Silken tofu is best used for desserts, sauces, and more.
The BEST texture for baking or pan-searing! No pressing required—just cube, marinate, and crisp up in the air fryer or oven.
While not as clean as the plain version, these are great for busy days. Slice into salads, wraps, or pair with frozen brown rice for a 5-minute meal.
A fermented soy protein powerhouse. Slice thin and steam for 5 minutes (this removes the bitterness!), then marinate and bake or sauté. Delicious in grain bowls or sandwiches.
Creamy and flavorful without added oils! Use as a dip, sandwich spread, or thin with lemon juice for a quick salad dressing.
Vegan Kimchi
A gut-friendly, fermented side dish that adds spice and crunch. I love mixing it into rice bowls or enjoying it alongside baked tofu for a probiotic boost.
Fresh Fruits and Vegetables (organic and conventional)
Find a variety of packaged and loose fresh fruits and veggies to use for cooking, munching, crudite and more!
Bonus Essentials
Medium and Light Roast Coffee
Trader Joe’s organic blends are smooth and affordable—perfect for your morning ritual. Pair with a splash of soy milk and a date for natural sweetness.
🌱 A Few Fun Ways to Combine These Staples
Quick Buddha Bowl: Brown rice + steamed lentils + cruciferous crunch mix + tahini-Dijon dressing.
Power Breakfast: Rolled oats + soy milk + chia + frozen berries + a drizzle of nut butter.
Weeknight Stir-Fry: Super firm tofu + frozen edamame + riced cauliflower + soy sauce + nutritional yeast.
Snack Plate: Baked tofu + oil-free hummus + fresh veggies + Ezekiel wrap slices.
Sweet Treat: Medjool date stuffed with almond butter and a sprinkle of hemp seeds.
💚 Free Download: Trader Joe’s Plant-Based Shopping List
Click below to grab your free printable shopping list of plant-based finds at Trader Joe’s with checkboxes and space to add your own items! (Word and PDF formats!)