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28 Essential Trader Joe's Groceries for Breakfast in 2020

You have no excuses for skipping your first meal of the day with these cheap and convenient finds.
Trader joe's breakfast products

Get back on the breakfast train with this round-up of the best Trader Joe's breakfast items. From the produce section to the freezers to the cereal aisle, the grocery store has lots of great options to keep breakfast not just healthy, but also fun (heck yes, we're talking Everything Bagel Smoked Salmon or shakshuka!) Grab a pen and add these items to your grocery list, and pick some up on your next Trader Joe's run. These items are just what you need to build a better morning meal for you and your family. For more healthy breakfast ideas and tips for creating healthy morning meals, subscribe to the Eat This Not That! magazine.

1

Unsweeted Organic Acai Puree Packet

trader joes organic acai packets
Courtesy of Trader Joe's
per 1-pack serving: 80 calories, 5 g fat (1.5 g saturated fat), 20 mg sodium, 6 g carbs (3 g fiber, 0 g sugar), 1 g protein

According to Alix Turoff, R.D.N., nutrition consultant and owner of Alix Turoff Nutrition in New York City, these organic acai puree packets are a great alternative to acai bowls that are typically loaded with carbs and sugar. In fact, one of these Trader Joe's packets has only 80 calories and 0 grams of sugar. Add the rich, tart berry-flavored packet to a smoothie, or mix with Greek yogurt or unsweetened almond milk. Top with granola, berries, peaches, pumpkin seeds or toasted flax.

2

Smoked Salmon

Trader joes pastrami smoked atlantic salad
Courtesy of Trader Joe's
per 2-oz. serving: 120 calories, 7 g fat (1.5 g saturated fat), 590 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 11 g protein

Turoff recommends layering this tasty smoked salmon on top of a slice of high-fiber bread and spreadable goat cheese. Not sure what type of cheese to buy? Check out our guide to the 20 Best and Worst Cheeses in America. Two ounces of this filet provides 11 grams of protein.

3

Blueberry Lavender Flavored Almond Beverage

Trader joe's almond beverages
Courtesy of Trader Joe's
per 1-cup serving: 60 calories, 2.5 g fat (0 g saturated fat), 100 mg sodium, 9 g carbs (>1 g fiber, 7 g sugar), 1 g protein

Your mornings just got creamier with TJ's newly launched flavored almond milk. Swap out your usual coffee creamer or cereal topper with this blueberry and lavender-flavored almond milk. Or, chug it on its own! This vegan drink is lightly sweetened with a pinch of cane sugar with just seven grams of sugar.

4

Everything But the Bagel Sesame Seasoning

Trader joes everything but the bagel seasoning
Courtesy of Trader Joe's

While not strictly a food, the Everything But the Bagel Seasoning adds bold flavor to your morning toast and eggs. It's no reason why it's the only spice that tops our list of the best Trader Joe's products for breakfast. This seasoning blend is packed with the usual bagel-toppers: sesame seeds, dried garlic and onion, sea salt and poppy seeds. What's not to love?

5

Organic Oven Roasted Turkey Breast

Trader joes organic deli sliced turkey
Courtesy of Trader Joe's
per 2-slice serving: 45 calories, 0.5 g fat (0 g saturated fat), 310 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 10 g protein

With only three ingredients of organic turkey breast, water, and salt, you would be hard pressed to find a packaged deli meat with less ingredients, says New York City-based Rebecca Guterman, MS, RD, CDN. And you can rest assured that your breakfast protein is free of added preservatives, hormones or antibiotics. But, Guterman says, be aware of the serving size: At only 2 slices, this turkey breast accounts for 13 percent of your daily value of sodium. "If pairing with one egg, two slices of whole grain bread, and some avocado, you have about a 22 gram protein breakfast sandwich that you can be confident is healthier than from the corner deli," she says.

6

Organic Coconut Sesame Seed Clusters

Trader joes coconut seasame cluster
Courtesy of Trader Joe's
per 1/2-cup serving: 120 calories, 9 g fat (6 g saturated fat), 45 mg sodium, 8 g carbs (3 g fiber, 4 g sugar), 2 g protein

When your breakfast yogurt needs a sweet-and-savory crunch, reach for these coconut sesame seed clusters. Each is made with dried, toasted coconut flakes, coconut sugar, a pinch of tapioca syrup, sesame seeds, and pink Himalayan salt. Just be sure to use them sparingly, as each half-cup serving has 120 calories.

7

Organic Tomatillo & Roasted Yellow Chili Salsa

Trader joes chili salsa
Courtesy of Trader Joe's
per 2-tbsp serving: 10 calories, 0 g fat (0 g saturated fat), 230 mg sodium, 2 g carbs (>1 g fiber, 1 g sugar), 0 g protein

Liven up eggs and breakfast burritos with this thick, chunky salsa. Organic tomato puree is the base of this mild salsa, but it's the tomatillos (a Mexican husk tomato), roasted yellow chilies, onions, cilantro and dried garlic that turn it into a flavorful dip. You get great, tangy flavor at only 10 calories per serving.

8

Organic Tropical Fruit Blend

Trader joes organic tropical fruit blend
Courtesy of Trader Joe's
per 1-cup serving: 90 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 0 g carbs (3 g fiber, 15 g sugar), 1 g protein

Each 16-ounce bag of Organic Tropical Fruit Blend boasts a medley of frozen mangoes, strawberries, pineapples and bananas. According to Turoff, frozen fruit is perfect for mixing into yogurt, oatmeal or chia seed pudding. Or, take a few chunks and blend them into a rich, vitamin-packed smoothie. Each cup provides 70 percent of your daily value for vitamin C.

9

Simply Nutty Bars in Dark Chocolate Nuts and Sea Salt

Trader joes simply nutty bars
Courtesy of Trader Joe's
per 1-bar serving: 200 calories, 16 g fat (2.5 g saturated fat), 100 mg sodium, 14 g carbs (7 g fiber, 5 g sugar), 7 g protein

Simply Nutty Bars are perfect for those grab-and-go mornings. Made with walnuts, peanuts, and almonds dipped in dark chocolate, these hearty bars will satisfy your craving for something salty and sweet. Choose between three flavors: dark chocolate nuts and sea salt, dark chocolate peanut and almond, or dark chocolate walnut peanut fig and date.

10

Just Mango Slices

Trader joes just mango slices
Courtesy of Trader Joe's
per 4-slice serving: 120 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 28 g carbs (2 g fiber, 20 g sugar), 2 g protein

The name tells you exactly what you'll find inside each six-ounce bag: Fresh, tree-ripened mango slices that have been dried and packaged with zero additives or preservatives. This single-ingredient item is naturally sweet and chewy, making it the perfect yogurt or granola topper. However, as each serving contains 20 grams of sugar, you'll want to be sure to watch your portions. Looking to drop those sweet cravings? Check out The 14-Day No Sugar Diet, which comes with an easy-to-follow plan for kicking your sugar addiction to the curb.

11

Gluten-Free Crispbread

Trader joes gluten free crispbread
Courtesy of Trader Joe's
per 1-cracker serving: 130 calories, 9 g fat (1 g saturated fat), 170 mg sodium, 6 g carbs (3 g fiber, 1 g sugar), 4 g protein

Substitute a slice of toast with this crunchy, gluten-free crispbread that has a delicious blend of seeds (sunflower, sesame, and flax), oat flakes, rice bran, potato fiber and honey.  Smear with your favorite cheese and pair with breakfast meats and fruits for a quick morning meal that you can also pack to-go.

12

Uncured Applewood Smoked Bacon

Trader joes uncured apple smoked bacon
Courtesy of Trader Joe's
per 1 pan-fried slice: 90 calories, 7 g fat (2.5 g saturated fat), 240 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 5 g protein

Breakfast wouldn't be breakfast without smoked bacon, and this option is made without added chemicals. Instead, these juicy slices are smoked over real applewood with sea salt and celery powder. The result: a tasty, distinctive flavor that pairs perfectly with eggs and toast.

13

Fair Trade Organic Bolivian Blend Coffee

Trader joes organic bolivian blend coffee
Courtesy of Trader Joe's

Breakfast is never complete without a hot cuppa java. The medium-dark roast Organic Bolivian Blend provides hints of caramel and chocolate. Taken pure, this beverage has zero calories and 100 percent flavor. If the aroma is overpowering, tone it down with a splash of dairy or unsweetened almond milk.

14

Teeny Tiny Avocados

Trader joes teeny tiny avocados
Courtesy of Trader Joe's

Inside each mesh bag you'll find six perfect-sized, single-serve Hass avocados. "These tiny avocados are closer to a proper portion than their larger siblings," says Guterman. Avocados are great for adding a creamy texture to breakfast sandwiches or topping on toast with some seasoning for the almighty avocado toast, she says. Or, you can cube one up and add it to your scrambled eggs for extra fiber, Guterman suggests. "Avocados also are a powerhouse for potassium and because they are a plant, contain unsaturated (healthy) fats and no cholesterol," she says. Plus, these cuties offer a hearty dose of omega-3 fats to any a.m. dish.

15

These Peanuts Go On A Date Bars

Trader joes peanuts go on a date bars
Courtesy of Trader Joe's
per 1-bar serving: 160 calories, 6 g fat (1 g saturated fat), 65 mg sodium, 24 g carbs (1 g fiber, 16 g sugar), 4 g protein

When you need your breakfast to travel with you, reach for one of these filling gluten-free bars. These Peanuts Go On A Date Bars are loaded with date paste, chopped dry roasted peanuts, peanut butter, flaxseed meal and topped with a pinch of sea salt. The added bonus? No added sugar.

16

Mexican Style Corn & Quinoa Salad

Trader joes corn and quinoa salad
Courtesy of Trader Joe's
per 3/4-cup-serving: 140 calories, 7 g fat (1.5 g saturated fat), 190 mg sodium, 16 g carbs (2 g fiber, 3 g sugar), 4 g protein

Salad for breakfast? Oh yes. This mixture contains corn, grape tomatoes, red and green cabbage, white quinoa, brown rice and kale, creating a light, fresh pairing to any breakfast item. Add a heaping spoonful (or two) of the flavorful Mexican Style Corn & Quinoa Salad to your eggs or breakfast burrito and top with the included fresh lime wedge and roasted poblano cilantro dressing.

17

High Fiber Cereal

high fiber cereal
Brittany Anas/Eat This, Not That!
PER 2/3 CUP SERVING: 80 calories, 5 g fat (0 g saturated fat), 75 mg sodium, 23 g carbs (9 g fiber, 5 g sugar), 3 g protein

Want to scan the nutrition label on a cereal box like a registered dietitian? First, zero in on the fiber and sugar. "The higher the fiber, the better, and the lower the sugar—specifically the added sugar—the better," says Sarah Marjoram, RDN. This cereal delivers on both points. "And for only 80 calories per serving, you still have room to throw on some antioxidant rich fresh or frozen berries for a little added sweetness," Marjoram says.

18

Steel Cut Organic Oats

organic steel cut oats
Brittany Anas/Eat This, Not That!
PER 1/4 CUP DRY SERVING: 150 calories, 2.5 g fat (0 g saturated fat), 0 mg sodium, 27 g carbs (4 g fiber, 5 g sugar), 5 g protein

Skip the pre-packaged, instant oatmeal that's got added sugar and chemicals. Instead, go for some good ol' fashioned organic oats to fill you up in the morning. The fiber and protein will help fuel you through the morning, Marjoram says. "I'd throw in a small handful of nuts for even more protein, fiber and heart-healthy fat," she says.

19

Vanilla Overnight Oats

Vanilla Overnight Oats
Brittany Anas/Eat This, Not That!
PER 1 PACKAGE SERVING: 240 calories, 8 g fat (1 g saturated fat), 105 mg sodium, 35 g carbs (6 g fiber, 12 g sugar), 8 g protein

Rolled oats soaked in almond is a great option for those who are looking for a quick, easy and nutritious breakfast, says Megan Wong, RD, with AlgaeCal. The protein, fiber, and healthy fat in the overnight oats all help with feelings of satiety, she says, meaning you'll feel full for a longer period of time and will be less likely to gravitate towards snacks. "The best part? This has zero added sugars," Wong says. "The 12 grams come naturally from the dates." The iron, calcium and potassium is a bonus, too. Plus, she's impressed by the short ingredient list: Almond beverage (water and almond butter); rolled oats; dates, vanilla extract, and sea salt. "I'd top this off with fresh or frozen fruit, hemp seeds, pumpkin seeds and shredded coconut for an extra nutrition boost," Wong says.

20

Almond Butter Granola

Almond Butter Granola
Brittany Anas/Eat This, Not That!
PER 1/2 CUP SERVING: 220 calories, 9 g fat (1 g saturated fat), 100 mg sodium, 30 g carbs (4 g fiber, 9 g sugar), 5 g protein

Rolled oats, almonds, and almond butter—this granola would give a decadent crunch to your plain yogurt or oatmeal in the morning. But, Wong says, exercise some restraint, and just sprinkle your breakfast with this granola. "Though it's a good source of fiber and protein, it's on the high side when it comes to added sugar," she says. That extra sugar is coming from ingredients like brown rice sugar, cane sugar and honey, she says.

21

Shakshuka Starter

trader joe's breakfast Shakshuka Starter
Brittany Anas/Eat This, Not That!
PER 1/2 PACKAGE SERVING: 80 calories, 3.5 g fat (0.5 g saturated fat), 340 mg sodium, 11 g carbs (2 g fiber, 6 g sugar), 2 g protein

Made with poached eggs and hearty tomato sauce with spices, you may have seen this North African and Middle Eastern dish on brunch menus. Now, TJ's has a starter kit so you can make it at home, too, by adding your own eggs. "I like that the sauce is simple and contains typical tomato sauce ingredients: tomatoes, onions, and veggies," says Caty Schnack, RD. This starter is a great source of protein once you add in the eggs, she says, and it's also low carb and a good source of potassium. But, like most prepared foods you'll want to be mindful of the sodium, Schnack says. If you were to eat the whole package with two added eggs, you'd be at almost 50% of your daily allowance of sodium.

22

Non-Dairy Oat Beverage

trader joe's breakfast oat milk beverage
Brittany Anas/Eat This, Not That!
PER 1 CUP SERVING: 90 calories, 5 g fat (0.5 g saturated fat), 170 mg sodium, 9 g carbs (less than 1 g fiber, 9 g sugar), 2 g protein

While Schnack wouldn't recommend oat milk in place of cow's milk for young children, it can be a part of a healthy diet for adults, especially those who have a dairy allergy. The nutrition facts on TJ's Oat Beverage are comparable to those of other oat milks. Oat milk has less protein than cow's milk, she explains. This version has 2 grams of protein, compared to the 9 grams in cow's milk.

To compensate for lost protein, you could eat eggs, nut butter, chia or salmon, which are all great non-dairy protein options to eat with your morning meal, she says. "Increasing protein at breakfast is a great way to maintain satiety and balance your blood sugar, so that's something to keep in mind if you're consuming oat milk at breakfast." Also, if you're mindful of sugar you'll notice that the label shows 9 grams of added sugar, which may seem confusing, Schnack points out. "During processing, the oat is broken down into simple sugar which, under the new FDA labeling guidelines, counts as added sugars. The amount of "added sugars" in oat beverage depends on the amount of oats used and the processing.

23

Everything But the Bagel Seasoned Smoked Salmon

trader joe's breakfast everything but the bagel salmon
Brittany Anas/Eat This, Not That!
PER 2 SLICES SERVING: 80 calories, 3.5 g fat (0 g saturated fat), 600 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 11 g protein

The Everything But the Bagel seasoning at Trader Joe's has quite a cult following. Now, you can get smoked salmon sprinkled with the good stuff! "Smoked salmon is a quick, simple way to enjoy a breakfast packed with protein and healthy fat that keeps you full until lunch, with fewer cravings, and more stable blood sugar," says Grace Goodwin Dwyer, MS, RD, LDN.

As a bonus, Goodwin Dwyer says, salmon is rich in omega-3 fats and vitamin D, both of which reduce inflammation and support a healthy immune system. "I recommend a few slices of this smoked salmon on top of avocado toast with fresh herbs," she says. "Or, chop it up into finer pieces and sprinkle it throughout an omelette." One cautionary note: The two-slice serving of this well-spiced salmon does contain 26 percent of your daily value of sodium.

24

Organic Flaxseed Meal

trader joe's breakfast organic flaxseed
Brittany Anas/Eat This, Not That!
PER 2 TBSP SERVING: 90 calories, 6 g fat (0.5 g saturated fat), 0 mg sodium, 5 g carbs (4 g fiber, 0 g sugar), 3 g protein

"Ground flaxseed is a total powerhouse food that's worth incorporating into your daily meals as much as you can," says Goodwin Dwyer. For one, flax have both soluble and insoluble fiber to help you stay regular, which is a key part of gut health, she says. Plus, flaxseeds contain omega-3 fatty acids and antioxidants that reduce inflammation in your body to prevent disease, Goodwin Dwyer explains. "Because its taste is so mild, ground flaxseed can be easily added to different foods," she says. Try one or two tablespoons stirred into your favorite smoothie or oatmeal, she suggests. Or, add it to your batter when making breakfast muffins, banana bread, pancakes or waffles.

25

Cage Free Fresh Hard-Cooked Peeled Eggs

trader joe's breakfast hard boiled eggs
Brittany Anas/Eat This, Not That!
PER 1 EGG SERVING: 60 calories, 4 g fat (1.5 g saturated fat), 60 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 6 g protein

Of course, you could easily make your own hard-boiled eggs. But, if you find that it's a meal prep task you often forget, these pre-made (and peeled!) hardboiled eggs are a convenient staple. They are just as nutritious as their homemade (or home-boiled) counterparts, says Anna Binder McAsey, RD, and owner of Rethink Nutrition. "Eggs make a great breakfast option due to their easy-to-digest protein, with a hearty 6 grams per egg," she says.

Try mashing a boiled egg along with the avocado for your avocado toast as a way to boost the protein, Binder McAsey suggests. You could also slice the eggs and add them with veggies to a breakfast sandwich, she says, or keep it simple and pair a couple of whole hard boiled eggs with fresh fruit.

26

Roasted Potatoes With Peppers and Onions

trader joe's breakfast roasted potatoes
Brittany Anas/Eat This, Not That!
PER 1/6 BAG SERVING: 150 calories, 8 g fat (1 g saturated fat), 280 mg sodium, 18 g carbs (2 g fiber, 2 g sugar), 2 g protein

The roasted potatoes with peppers and onions is a great way to sneak vegetables in at breakfast, which can sometimes be a challenge, says Binder McAsey. "Consider using this mix as a great base layer, but you'll need to make sure to add some protein to really round out the meal," she says. For protein, you could scramble in an egg or add some breakfast meat, Binder McAsey says. "While you're at it, you could also throw in any other veggies you might have leftover from a previous meal to amp it up further," she says. "Or, top your whole dish with a little salsa or avocado."

27

All Natural Unsweetened Apple Sauce

trader joe's breakfast apple sauce
Brittany Anas/Eat This, Not That!
PER 1/2 CUP SERVING: 50 calories, 0 g fat (0 g saturated fat), 5 mg sodium, 13 g carbs (2 g fiber, 10 g sugar), 0 g protein

With only two ingredients—whole peeled apples and well water—Trader Joe's Unsweetened Applesauce is an easy way to add a serving of fruit to your breakfast, says Kara Lydon, RD, LDN, and owner of Kara Lydon Nutrition. "Applesauce is so versatile and can be added to a number of breakfast foods like baked goods, pancakes, oatmeal, and breakfast bars, or you could have it on the side with a savory breakfast like eggs and toast," Lydon says.

28

Icelandic Style Skyr Lowfat Yogurt, Plain

trader joe's breakfast skyr icelandic yogurt
Brittany Anas/Eat This, Not That!
PER 1/6 BAG SERVING: 110 calories, 2.5 g fat (1.5 g saturated fat), 50 mg sodium, 6 g carbs (0 g fiber, 3 g sugar), 17 g protein

Inspired by traditional skyr, an Icelandic dairy product, this creamy yogurt offers a smooth taste with just a hint of sourness. This yogurt is packed with protein— a whopping 17g per serving!—making it a satiating base for your breakfast, Lydon says. Make it a parfait by adding fruit, granola, and nuts or seeds, she suggests. Or, use the yogurt as a creamy base and protein boost to a smooth or as a dollop on other breakfast foods like oatmeal or waffles, Lydon suggests.

Additional reporting by Brittany Anas.

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