10 Frozen Foods from Trader Joe’s to Support Weight Loss

When it comes to weight loss, convenience foods can either help or hinder your progress. While these foods may have a bad reputation, many options can actually support your weight-loss goals. In particular, frozen foods can be a game-changer. Keeping a well-stocked freezer makes it easier to create balanced meals at home—even on your busiest days.

Trader Joe’s offers a wide range of frozen options that are both nutritious and calorie-conscious. From lean proteins to nutrient-dense veggies—and even a few sweet treats—there’s something for everyone. In this article, we share 10 frozen finds that can help you stay satisfied while supporting your weight-loss goals, along with practical tips for choosing the best freezer items.

1. Premium Salmon Burgers

“Trader Joe’s Premium Salmon Burgers are an excellent choice for weight loss,” says Jaime Bachtell-Shelbert, RDN. “Each patty has only 100 calories and 15 grams of protein—a combination that supports a calorie deficit while promoting fullness.” Research shows that regular fish consumption may help maintain a healthy body weight, improve blood sugar control and support thyroid function, which are all key factors in weight management.

For a balanced meal, Bachtell-Shelbert suggests serving these salmon burgers on a whole-grain bun with greens, tomatoes and avocado. Another option is to add them to a salad or grain bowl for a quick, protein-packed meal.

2. Grilled Chicken Strips

TJ’s precooked grilled chicken strips are a convenient way to add lean protein to any meal. In fact, if you’re trying to lose weight, eating more protein can help increase satiety and regulate hunger hormones, making it easier to stick to your goals. Plus, it helps to prevent muscle loss when in a calorie deficit.

Toss these strips into salads, wraps or veggie stir-fries for a quick, protein-packed meal with minimal prep.

3. Riced Cauliflower Stir-Fry 

If you enjoy a good stir-fry but are looking to keep calories in check, try Trader Joe’s Riced Cauliflower Stir Fry. “Cauliflower rice is significantly lower in carbohydrates and higher in fiber than [white] rice, helping to prevent blood sugar spikes that contribute to cravings and weight gain,” says Carrie Gabriel, M.S., RDN. Fiber also takes longer to digest, helping to keep you full for longer, she adds.

This frozen stir-fry also includes extra vegetables and light seasoning, making it a flavorful base for lean protein sources like chicken, fish or tofu. Gabriel suggests topping it with a fried egg and your favorite hot sauce or a splash of low-sodium soy sauce for a quick, satisfying meal.

4. Shelled Edamame

Trader Joe’s Shelled Edamame is an easy way to add plant-based protein to meals or enjoy as a stand-alone snack. Just a half-cup serving provides 9 grams of protein and 6 grams of fiber for only 100 calories. This combination of protein and fiber is a smart strategy for supporting satiety and blood sugar balance, both of which can help with weight management. Plus, edamame contains plant compounds like isoflavones that may reduce the risk of chronic diseases such as diabetes, heart disease and cancer.

Toss them into salads, grain bowls or enjoy as a snack with a pinch of sea salt and chile flakes.

5. Chicken Gyoza Potstickers 

This might be surprising, but Trader Joe’s Chicken Gyoza Potstickers are light in calories and a tasty addition to any meal. Four potstickers provide 7 grams of protein for only 130 calories, making them a smart choice when portion sizes are kept in check. Research shows that using portion control strategies, like serving smaller amounts, can help reduce calorie intake and may support weight-loss efforts over time.

For a balanced and satisfying meal, enjoy them with a bowl of steamed or stir-fried veggies, or try potsticker-and-vegetable soup. Air-frying or steaming them keeps calories low while still giving you a crisp, flavorful bite.

6. Cauliflower Gnocchi

Trader Joe’s Cauliflower Gnocchi is a popular alternative to traditional gnocchi, offering a lighter option made mostly from cauliflower. It provides a satisfying texture with fewer carbs and less starch, making it easier to build a balanced, veggie-forward meal that supports your weight-loss goals.

For the best results, pan-fry or air-fry until crispy, then serve with lean protein, vegetables and a creamy tomato sauce for a simple, nourishing dish.

7. Chicken Burrito Bowl 

This ready-to-heat chicken burrito bowl is built with many of the components dietitians recommend for a balanced meal: lean protein, fiber-rich veggies and complex carbs. Balanced meals like this help keep blood sugar steady and energy levels high to help you stick to your weight-loss goals.

It’s also a great choice on busy days when cooking feels like too much. Add a handful of greens or extra veggies to make it even more filling.

8. Fruits & Greens Smoothie Blend

Frozen fruit is a great way to get in extra nutrition and lasts longer than fresh fruit, making it a smart pick. Trader Joe’s Fruits & Greens Smoothie Blend contains a mixture of frozen fruits including strawberries, blueberries, dragonfruit and bananas plus healthy greens like kale and spinach. This combination of fruits and vegetables offers 4 grams of fiber per cup for only 80 calories, helping to slow digestion, promote fullness and reduce overall calorie intake.

Frozen fruits and greens also provide powerful antioxidants, including phytochemicals that help protect against oxidative damage and inflammation. Research suggests that eating a diet rich in these plant compounds may  improve blood sugar control, support heart health and lower markers of chronic inflammation.

Keep a bag of this no-added-sugar blend in the freezer to add natural sweetness to smoothies. For a refreshing treat, blend the frozen mix with a splash of orange or lemon juice to make a quick, two-minute sorbet.

9. Organic Freezer Pops 

“These refreshing freezer pops are a perfect option to satisfy a sweet tooth without worrying about derailing your weight-loss goals,” says Jahaira Perez, RDN, LDN. “Each pop is made with 100% fruit juice and contains no added sugars,” offering natural sweetness for 30 calories each. Having a portion-controlled treat like this on hand can help curb cravings while supporting long-term consistency.

Perez suggests enjoying a pop after a meal to satisfy a sugar craving in a light, hydrating way. You can also freeze them in fun ice cube trays to add flavor and a pop of color to sparkling water.

10. Strawberry Mochi

If you’re craving something sweet without the extra calories from ice cream, Trader Joe’s Strawberry Mochi is a great pick. At just 80 calories for six pieces, it’s a light and tasty frozen treat. Plus, with other flavors like mango, blood orange, black sesame and ube, there’s something for everyone.

Smart Shopping Tips for the Frozen Aisle

• Scan the Nutrition Label. Look for frozen foods with a balance of protein, fiber and moderate calories per serving to help keep you full and satisfied.
• Watch the Sodium. Some frozen meals can be sneaky sources of salt. Aim for options with less than 600 milligrams of sodium per serving when possible.
• Keep Ingredients Simple. Opt for frozen options made with simple ingredients, since these are more likely to provide better nutrition without excess additives, sodium or added sugars.
• Add Your Own Veggies. If a frozen entree is low on produce, consider grabbing a frozen veggie blend to bulk up your meal with fiber and volume.
• Skip the Sauce (Sometimes). Sauces can add excess sugar, sodium and calories. Opt for sauce-free versions and flavor them at home with herbs, spices or a splash of low-sodium soy sauce.
• Think Beyond Meals. Frozen fruit, edamame and precooked proteins can be versatile staples for building snacks or customizing meals.

Our Expert Take

Weight loss doesn’t have to mean spending hours in the kitchen or giving up convenience. Stocking your freezer with balanced, nutrient-dense options can make it easier to stay on track—especially on busy days. Frozen foods that are rich in protein, fiber and whole ingredients can boost satiety, steady blood sugar and support long-term consistency. When strolling the aisles at Trader Joe’s, look for items with low-to-moderate calories, low added sugar and simple ingredient lists to help build meals that are both satisfying and supportive of your goals.