"In the past year, I have had to make about every dietary change you could think of to address ongoing gut issues. At first, I was overwhelmed by everything I had to cut out, and I was also bummed because I felt like I was going to miss out on the fun, foodie scene that I love so much. For a three-month period, my doctor advised that I cut out all my food sensitivities: dairy, gluten, egg, soy, and corn. This left me with a lot of questions, mainly, “What do I eat?” Those five ingredients are in nearly everything. Needless to say, I had to get creative, but after a few weeks, I felt amazing both mentally and physically. To my surprise, I could buy many of my new grocery staples from Trader Joe’s, which was a major perk for my budget since clean eating can be pricey.
Whether you’re trying to eat more mindfully or you have some high-maintenance food sensitivities like me, I’m sharing a handful of good-for-you options I always buy at Trader Joe’s. And as you’ll see, eating clean can still include some of those fun snacks and treats that TJ’s does so well—it’s all about balance.
1. Unsweetened Instant Oatmeal
While I strive to be the girl who wakes up slowly sans screens and makes an elaborate breakfast, the reality is that most of my mornings are chaotic and rushed. That’s where this instant oatmeal comes in handy. Trader Joe’s version is made with whole grain oats and quinoa, as well as flax and chia seeds, which add some extra nutrients and fiber. I typically add a dash of cinnamon, some fresh berries, and a splash of almond milk before I start grubbing.
2. Organic Coconut Aminos
Once soy was flagged as one of my food sensitivities, I started reading labels like it was my full-time job. To my surprise, soy is in soooo many things (like marinara sauce and salad dressing, along with the usual culprits like soy sauce and tofu). When I was in the mood for an Asian-inspired dish, this coconut aminos sauce was the closest dupe I could find to traditional soy sauce.
3. Garden Vegetable Hash
Given my deep love for pastries and pancakes, I never thought I’d crave vegetables first thing in the morning, but incorporating veggies early on in my day has been a game-changer for my health. Trader Joe’s often has some variation of this veggie hash in the fresh produce section of the store. I use a bit of avocado oil to sautée whatever mix I have, and then I add some protein (typically leftover meat from dinner the night before) and some frozen hash browns. It is so filling and offers up a good portion of vegetables, protein, and carbs.
4. Shredded Potato Hash Browns
These hash browns are my go-to for adding extra flavor and substance to my aforementioned breakfast bowls. I’m a major carb lover, so I typically reach for these at least a few times a week. Add a little salt and ketchup, and you’ll have a savory meal to enjoy with your morning cup of coffee.
5. Vegan Creamy Dill Dressing
It’s notoriously difficult to find a clean-ish salad dressing option, but leave it to TJ’s to absolutely nail the task. This dill-flavored dressing is delicious and can easily be used as a ranch replacement. It does contain canola oil (which might not fit everyone’s clean eating criteria), but overall, it’s a delicious dressing option for those who can’t tolerate eggs or dairy.
6. Organic Mixed Berry Blend
Because of all the tight restrictions I had to follow on this health journey, smoothies were one of the easiest lunch options for me. Even still, I blend one cup of this berry mix with a cup of frozen kale, a scoop of vanilla protein powder, and one cup of water almost daily. The combo of the berries and the vanilla flavor from the protein powder almost makes this taste like a treat when, in reality, it’s packed with veggies, fruits, and protein. To make it creamier, you could also add a healthy fat, like peanut or almond butter, to the mix.
7. Gluten Free Plain Bagels
I’m very pleased to share that after cutting out all my food sensitivities for a few months (in addition to a lot of other gut work), I was able to reintroduce gluten into my diet. I could finally indulge in the chocolate chip scone at my favorite bakery again—thank goodness. However, while I was avoiding gluten, these Trader Joe’s bagels became a go-to breakfast to satisfy my carb cravings without breaking my clean eating guidelines. Add some butter, cream cheese, or even peanut butter on top for a little dose of protein.
8. Organic Creamy Peanut Butter
Speaking of peanut butter, a lot of options on the market are filled with added sugars and unnecessary oils. If you want a more simply-made option, give this Trader Joe’s version a try. The only ingredients are organic Valencia peanuts and sea salt—no junk needed.
9. Soft-Baked Snickerdoodles
As I mentioned above, I have been a fan girl of carbs and desserts my whole life, so cutting out gluten, dairy, and eggs basically meant I could kiss my sweet tooth goodbye. To make this process a bit more manageable (and fun), I looked for dessert options that were made without those ingredients. Honestly, most of the choices out there either didn’t taste very good or cost upwards of $8 for a small portion—no thanks. I was shocked when I found these snickerdoodle cookies at TJ’s, and even more surprised that I liked them. They are super soft and totally hit the spot when you’re craving something sweet.
10. Extra Hot Habanero Ghost Pepper Salsa
I’m always bummed when I buy a “hot” or “spicy” salsa, only to find out it doesn’t even have a kick. This ghost pepper option actually is hot, and I like that it’s fresh (you can find it in the refrigerated section). I always have this and a bag of grain-free tortilla chips in my pantry to enjoy as a snack.
11. Organic Hummus
Another go-to snack in my house? Carrots dipped in hummus. The next time you’re at the grocery store, however, I challenge you to look at the nutrition label on the hummus options. You’d be surprised by how many added ingredients there are in most of them, and honestly, a lot of them feel unneeded when all hummus really requires is chickpeas, tahini, and some oil and seasonings. Of all the hummus options at TJ’s, this plain organic option has the cleanest ingredient list and great flavor, too.
12. Go Macro Macrobar
You can find these protein bars at just about any grocery store, but if you’re on a Trader Joe’s run, grab a few while you pass through the snack aisle. These bars have a sweet, dessert-like taste but offer about 11 grams of protein (depending on the flavor). One thing to keep in mind is that they do have quite a bit of added sugar, but I like having them on hand for busy days or when I’m in a pinch and need a quick bite!
13. Kettle Cooked Olive Oil Potato Chips
I had been waiting for the day that Trader Joe’s came out with an olive oil potato chip. A lot of their chip and cracker options are made with canola oil or some combo of multiple oils (like sunflower or vegetable), which I just don’t love. These are made with olive oil, potatoes, and sea salt—that’s it!
14. Teeny Tiny Potatoes
Get your potato fix in another form with these little spuds. I typically drizzle them with avocado oil, onion powder, thyme, and salt and pepper before roasting them in the oven. They make a good weeknight dinner side dish when paired with any type of protein. A bonus perk is that you can use the leftovers to make a breakfast bowl in the morning!
15. Organic Black Beans
I make a lot of taco-style bowls for dinner because they’re easy to make, super customizable, and consistently satisfying. I start with white rice as the base, then add black beans, chicken, tomatoes, bell pepper, and salsa on top. Tip: Crush up some tortilla chips to give this dish a little crunch factor.
