High Protein Trader Joe’s [Dietitian’s Favorite]

11 Ready-to-Eat High-Protein Trader Joe’s Picks [Dietitian Favorites]

As a registered dietitian and busy mom, I always look for convenient ways to have healthy meals and snacks, especially those that are high in protein. 

That’s why I love shopping at Trader Joe’s for their wide range of ready-to-eat options that not only taste great but also pack a punch of protein. 

So, whether you’re on-the-go, looking for a quick meal option, or just want to add more protein into your diet, here are 11 high-protein picks from Trader Joe’s that will make your life easier and tastier. 

*Please read the nutrition labels

High Protein Trader Joe’s Picks

1. Everything But The Bagel Seasoned Smoked Salmon

Trader Joe’s smoked salmon is definitely my favorite.

Everything but the bagel salmon Trader Joe's
Everything but the bagel salmon Trader Joe’s

This product combines premium smoked salmon with the savory flavors of “Everything But The Bagel” seasoning, creating a mouthwatering blend that’s super easy to use and enjoy. 

Whether you’re whipping up a fancy brunch or a quick lunch, this seasoned smoked salmon adds a gourmet touch with minimal effort. Just take it out of the package and serve on a thin bagel, crackers, or even as a tasty addition to salads or omelets.

It’s definitely a common product in my household. 

One of my favorite ways to eat it is by making summer spring rolls. Mine usually don’t look pretty but are delicious and quick to make. 

11 g of protein in 2 slices*

2.Beef Jerky

Beef jerky is a classic go-to snack known for its high protein content. It’s a convenient, flavorful, and nutritious option that has stood the test of time. 

Beef jerky Trader Joe's

Full of lean protein, beef jerky provides a sense of fullness that can help curb hunger. The protein in beef jerky also supports muscle health and overall well-being. Its portability and no-need-for-refrigeration feature makes it an ideal snack choice when you’re on the move. 

The savory taste and satisfying chew of beef jerky can easily replace less healthy snacks, making it a practical and delicious choice for those aiming to maintain a balanced diet.

11 g of protein in 1 ounce*

3. Lightly Smoked Salmon (Canned)

Canned lightly smoked salmon is an excellent choice for a high-protein snack or lunch, particularly for those aiming to achieve weight loss goals. 

canned salmon Traders Joe's

Rich in protein and omega-3 fatty acids, it offers a satisfying and nutritious option that helps keep you full and energized throughout the day. The protein content supports muscle preservation during weight loss, while the healthy fats aid in satiety and decrease inflammation. 

Plus, the convenience of canned salmon means you can enjoy a quick and nutritious meal without the need for extensive preparation. It’s perfect for those crazy days when you only have a few minutes to pack lunch.

Whether you pair it with whole-grain crackers or a side salad or incorporate it into wraps and sandwiches, canned smoked salmon is a versatile and waistline-friendly option that aligns perfectly with your weight loss journey.

21g of protein in one can

4. Wild Skipjack Tuna Pouch

Tuna is a fantastic choice for a high-protein snack or lunch, particularly when aiming for weight loss. 

Tuna Trader Joe's

This lean and nutritious fish is high in protein and low in calories, making it a guilt-free option for those watching their daily calorie intake. 

Furthermore, it’s also rich in omega-3 fatty acids, which not only support overall health but also contribute to a sense of satisfaction and well-being. 

I love it because it’s one of the easiest ways to have a high-protein meal or snack. 

22 g of protein in 1 pouch*

5. Greek Yogurt

I frequently recommend Greek yogurt to my clients as a high-protein snack because it’s a nutritional powerhouse that offers a myriad of health benefits. 

Greek yogurt

With 14 grams of protein in a 5.3-ounce serving, Greek yogurt is one of the most versatile foods. You can enjoy it as part of your breakfast, as a snack, and even to add creaminess to your meals. 

Greek yogurt is also packed with essential nutrients like calcium, probiotics, and vitamins, which contribute to better digestion, bone health, and overall well-being. 

Whether enjoyed on its own or mixed with fruits, nuts, or honey, Greek yogurt provides a delicious and convenient way to increase protein intake while supporting a balanced and nutritious diet.

Lately, one of my favorite snacks is Greek yogurt mixed with the Traders Joe’s Green Goddess Condiment and cocktail cucumbers. 

14 g of protein in 5.3-ounce container

6. Kefir

Another of my favorite protein picks is kefir, a fermented dairy product rich in probiotics. 


You can blend it into smoothies with your choice of fruits and a touch of honey for a creamy, protein-rich beverage. Alternatively, use kefir as the liquid in your overnight oats, combining it with rolled oats, fruits, nuts, and a hint of cinnamon for a satisfying breakfast. 

Kefir can also shine as a creamy salad dressing when mixed with herbs and a bit of olive oil or serve as a high-protein dip for veggies, pita bread, or whole-grain crackers. 

It even makes an excellent marinade for chicken, fish, or tofu, thanks to its probiotics that can tenderize and flavor the protein. Additionally, consider using kefir in baking as a substitute for buttermilk or yogurt, adding moisture and protein to your favorite recipes. 

14 g of protein in 5.3-ounce container

7. Smoked Rainbow Trout

Smoked rainbow trout emerges as another high-protein choice. This tasty fish not only tantalizes your taste buds but also packs a serious protein punch. 

Moreover, trout is naturally lean, meaning you can enjoy all the benefits of protein without the added calories from excessive fat. 

With its delicious smoky flavor and a nutrient profile that supports your overall well-being, smoked rainbow trout effortlessly earns its place as a must-have component of your weight loss journey.

However, the trout has a very strong flavor, so I like adding lemon or lime juice and eating it along with salad and crackers. 

For this meal, I paired it with arugula, lime, and crackers. No need for salad dressing!

14 g of protein in 2 ounces

Rainbow trout Trader Joe's
Meal using rainbow trout Trader Joe's

8. Steamed Lentils

Trader Joe’s ready-to-eat lentils are a fantastic protein-packed option that can simplify meal preparation without compromising on nutrition. 

Steamed Lentils Trader Joe's

These convenient pouches of pre-cooked lentils are not only a time-saver but also a great source of plant-based protein. With around 11 grams of protein per serving, these lentils are an excellent choice for meatless meals. 

Whether you toss them into salads, stir them into soups, or use them as a hearty side dish, Trader Joe’s ready-to-eat lentils offer a delicious way to incorporate high-quality protein into your diet while enjoying the convenience of a quick and healthy meal option.

This time, I made tacos using jicama wraps. Lentils are a mixture of protein and carbohydrates; thus, this mixture works well. You can also serve them in lettuce wraps.

10 g of protein in ½ cup

9. RXBar

If you come to my kitchen, you will probably find RXBars, as they are one of my favorite on-the go snacks and meal replacements. 

Rx bar

Known for their simplicity and transparency in ingredients, these bars typically contain only a handful of core ingredients like dates, egg whites, nuts, and natural flavors. 

They’re free from artificial additives, sweeteners, and preservatives. RXBars are prized for their relatively high protein content, usually ranging from 10 to 15 grams per bar, with the primary source being egg whites.

These bars are naturally sweetened with ingredients like dates and honey and come in various flavors to cater to different preferences, such as Chocolate Sea Salt, Peanut Butter, and Blueberry.

With a chewy texture and a balanced nutritional profile, RXBars are a convenient way to enjoy protein-rich, clean snacks whenever and wherever you need them.

My favorite flavors are Blueberry and Chocolate Sea Salt. I often pair them with a nonfat latte to make a more satisfying breakfast. 

12 grams of protein per bar (Blueberry flavor)

10. Just Chicken Strips

Just chicken strips are a straightforward and convenient protein option. These strips are made from high-quality chicken breast meat, seasoned with simple ingredients, and cooked to perfection. 

They are versatile and can be used in a variety of dishes, from salads and wraps to stir-fries and sandwiches. With their no-nonsense approach to ingredients and their delicious, tender texture, Just Chicken Strips make it easy to incorporate lean protein into your meals without sacrificing flavor or quality. 

12 grams of protein per bar

11. Pistachios 

Finally, let’s review pistachios as a protein option. These nuts might be small, but they are mighty in their protein content. Just 1 ounce of pistachios contains 6 grams of protein.

But the benefits of pistachios don’t stop there. They are also rich in healthy fats, fiber, and antioxidants, making them a nutritious and satisfying snack that can help keep you energized throughout the day.

Plus, pistachios are incredibly versatile — they can be added to salads, used as a topping for yogurt or oatmeal, or even ground up into a pesto sauce for pasta dishes. With their unique flavor and impressive nutritional profile, pistachios are definitely worth adding to your list of go-to protein sources.

I like to pair pistachios with a piece of fruit to make a more satisfying snack. 

In My Opinion

Trader Joe’s is a treasure trove of high-protein options that align well with weight loss plans. 

As a dietitian, I like the variety and quality of protein-rich choices available, and while I prefer eating fresh foods, life has been so busy recently that these ready-to-eat proteins have been life-savers.

So, on your next shopping trip to Trader Joe’s, be sure to explore these dietitian-approved high-protein picks to support your health and wellness journey.

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