April 14, 2021

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The 10 Best Low-Carb Foods to Buy at Trader Joe’s

With well-balanced nutrition, solid values and trendsetting flavor combos (remember the pre-cauliflower gnocchi days or...

With well-balanced nutrition, solid values and trendsetting flavor combos (remember the pre-cauliflower gnocchi days or a time before we could score everything bagel seasoning in its own bottle?!), Trader Joe’s products take up a good portion of real estate on many EatingWell staffer’s pantries and refrigerators.



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While we’ll never make a TJ’s trip without swinging by the bread aisle for a mini baguette to add to our next charcuterie board or the freezer aisle for a box of macarons, we know many of our readers are curious about or just beginning a low-carb diet. So to add to our list of low-carb Trader Joe’s snacks, here are 10 breakfast, lunch and dinner staples you can snag at Trader Joe’s for filling, low-carb, quick-fix meals. No matter what eating plan you’re following, these foods with 15 grams or fewer carbs per serving will fuel you through even the busiest days.



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Related: Trader Joe’s Employees Just Revealed the 21 Products They Can’t Live Without

Best Trader Joe’s Low-Carb Foods for Breakfast

Shakshuka Starter

11 grams of carbs per half-package serving

Get cracking and start your day with this Middle Eastern-inspired, semi-homemade meal that features tomatoes, onions, bell peppers and a few spices. Microwave the kit for 3 minutes, add a couple eggs, and nuke for 2 minutes more. Split it in half, dollop with plain Greek yogurt and you have a 6-minute mini meal—at about 250 calories—that will kick off your day on a satisfying note. Bonus: It’s just $1.99 for a two-serving package.

Quiche Lorraine

11 grams of carbs for a quarter-quiche serving

Even with the pastry crust made with wheat flour, each slice of this ham and egg breakfast has just 200 calories and 11 grams of carbs. Try it with a side of lightly-dressed greens—yes, breakfast salad is a thing!—for an ooh-la-la, low-fuss brunch. Each four-serving package costs $5.49.

Best Trader Joe’s Low-Carb Foods for Lunch

Organic Oven-Roasted Turkey Breast

0 grams of carbs per 2-slice serving

Layer it inside lettuce leaves for an “un-wich,” slice and serve over a big salad or try the TikTok trend of replacing bread with bell pepper halves for a low-carb lunch. Each 45-calorie serving delivers 10 grams of protein, and the only ingredients are turkey, water and a pinch of salt. Each 6-ounce package contains 3.5 servings and is just $4.99.

Gallery: 30 Tasty Mediterranean Diet Breakfast Recipes to Keep You Full All Morning (Prevention)

a plate of food on a table: By now, you probably know just how great the Mediterranean diet is. It consistently ranks among the top diets to follow—perhaps because instead of outlining strict calorie or carb requirements, it’s centered on picking filling, nutritious options. Research has shown that following the diet can lower the risk of heart attacks, strokes, and heart failure, and it might even prolong your life.But the best part of the Mediterranean diet might be that it allows indulgence: Favorites like eggs, olive oil, and fresh fruits and veggies are all fair game for breakfast. (Can you imagine a better breakfast spread?) Here are the basics of the Mediterranean diet, plus tips and tricks for sticking to it each morning.What is the Mediterranean diet?Unlike other diets, which can dictate which types of foods aren’t allowed, this diet is really more a way of life. “The Mediterranean diet is almost rich in everything,” says Keri Gans, M.S., R.D., a New York-based nutrition consultant and author of The Small Change Diet. “We talk about it as a special diet, but it’s basically well-balanced, healthy eating where all foods fit.”In the Mediterranean diet, certain foods are emphasized and others are limited (but not cut out entirely). Fruits and veggies, legumes, nuts and seeds, seafood, whole grains, olive oil, low-fat dairy, poultry, and eggs are the staples of the diet, Gans says.Limited foods, meanwhile, are the ones that you should probably be avoiding anyway: refined grains and oils, red meat, processed foods, and foods with added sugar. “Red meat, [for example,] isn’t avoided,” Gans explains. “Just eat more fish, poultry, and legumes, and gear your meals more plant-based. Focus less on the saturated fats.”By loading up on the foods listed above, you’ll get tons of nutrients at every meal. “The Mediterranean diet is rich in omega-3 fatty acids, antioxidants, fiber, and monounsaturated fats—those are the healthy fats, the nuts, the seeds, the olive oil,” Gans explains. These nutrients may play important roles in reducing the risk of heart disease and certain cancers, “one of the biggest benefits” of the diet, according to Gans.How to build a healthy Mediterranean breakfastThe laidback nature of the Mediterranean diet is good news for home chefs, but figuring out how to create a healthy breakfast—and sticking to that plan as much as possible—can be a challenge. Thankfully, it’s almost like a game of mixing and matching, depending on your cravings.“An ideal breakfast would be two slices of 100% whole-grain bread with two scrambled eggs sautéed with some spinach and tomatoes, and maybe a little avocado,” Gans explains. “You’re getting healthy fats, protein from the eggs, and whole grains.”But Gans emphasizes that you should feel free to experiment with different veggies, fruits, proteins, and basically anything else. If you’re mindful of your ingredients, you can make just about any meal to the standards of the Mediterranean diet.With the right combination of protein, fiber, and carbs—which you’ll get from all of the staple foods in the diet—Gans says, Mediterranean breakfasts will also keep you feeling full, satisfied, and attentive until lunch. “What’s beautiful about the Mediterranean diet is that you don’t need any fancy formulas, you don’t need any math skills [to count calories],” Gans says. “It’s just common sense.”Is your stomach growling yet? Make your way through this list, which includes recipes that pack in all of the Mediterranean diet’s top foods. (Spoiler alert: You’re going to see a ton of eggs and veggies, plus staples like olive oil, cheese, yogurt, fruit, and whole-grain bread. Yum!)

Wild Skipjack Tuna

0 grams of carbs per 3-ounce pouch

Score a dose of omega-3 fatty acids and 22 grams of protein with each tuna salad-ready, 90-calorie pouch of unadulterated skipjack. Mix it with dressing and scoop up with celery sticks, carrots and cucumber slices, or try it any of the ways mentioned above for the turkey. At $1.99 per pouch, this lunch is an absolute bargain.

Organic Grass-Fed Beef Bone Broth

0 grams of carbs per cup

As a side or a soup-starter, this beef bone broth is made with all organic veggies and beef bones that have no antibiotics or added hormones. It’s not the wellness magic bullet some claim, but bone broth is loaded with important nutrients and protein (each 40 calorie-cup has 10 grams of protein). Stir in some leftover meat and veggies to make it a meal. Each 20-ounce pouch costs $5.99.

Related: How to Meal-Prep a Week of Low-Carb Lunches from Trader Joe’s

Best Trader Joe’s Low-Carb Staples for Dinner

Broccoli and Kale Pizza Crust

15 grams of carbs per ⅙ crust

With a couple fewer grams of carbs than its cauliflower crust cousin, this veggie-based pizza base can be dressed up with your favorite sauces (pesto is a tasty, lower-carb option, and we’re also wild about this buffalo chicken-inspired idea), veggies, proteins and cheeses. As-is, each slice has just 70 calories, and the recipe is simple, containing just broccoli, corn flour, potato starch, cornstarch, black kale, olive oil and salt. Each crust costs $4.29—way cheaper than delivery!

Organic Sweet Italian Chicken Sausage

1 gram of carbs per sausage

Even if it’s not grilling season, these sweet-smoky sausages will likely become a low-carb staple in your kitchen. The 110-calorie links deliver 12 grams of protein, and are a treat sliced and served on a bed of vegetable noodles and marinara sauce for a low-carb Mediterranean dinner or as part of a tray bake with veggies. Each 12-ounce package comes with five sausages and costs $5.99.

Organic Boneless Skinless Chicken Breast Strips

0 grams of carbs per 4-ounce serving

For Sheet-Pan Chicken Fajitas, chicken soups and stews, stir-fries and beyond, these chicken breast pieces cook in a flash and are almost all protein. Each 4-ounce portion will add a whopping 25 grams to your daily protein quota for just 130 calories. Plus, they’re just $6.99 a pound.

Turkeyless Protein Patties

7 grams of carbs per 8-ounce burger

As one of the crew members’ top-rated plant-based protein products, these turkey burger taste-alikes feature pea protein, mushroom powder, nutritional yeast and more so they sizzle up with a flavor and texture that’s quite similar to a ground poultry patty. Enjoy it any way you would a burger … we adore these 240-calorie Turkeyless Protein Patties tucked inside portobello mushroom “buns” for a low-carb dinner. A package comes with two burgers and costs $4.49.

Broccoli-Cauliflower Gratin

8 grams of carbs per cup

If potatoes au gratin are one of your favorite higher-carb comfort foods, try this as a dinner side dish instead. A cheesy 130-calorie one-cup serving has as much protein as an egg (6 grams), plus some fiber, vitamins and minerals from the broccoli and cauliflower—which fall at #1 and #2 on the ingredient list. Each four-serving tray costs just $3.99.

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