The 7 Best High-Protein, Grab-and-Go Lunches From Trader Joe’s, According to RDs

In today’s fast-paced world, finding convenient and nutrient-dense lunch options can be challenging, especially if you’re aiming to meet your protein needs. Whether you’re a busy professional, a parent on-the-go, or just someone who values both health and convenience, these high-protein Trader Joe’s lunches are not only delicious but also packed with protein.

Ahead, we tapped registered dietitians Bailey Franklyn, RD and Caitlin Ogletree, RD to share their go-to picks for high-protein Trader Joe’s lunches when you’re on the go. From hearty bowls to satisfying burritos, these options will keep you energized and full, no matter how hectic your schedule gets.

The best high-protein Trader Joe’s lunches, from RDs

1. Kettle Cooked Chicken Soup

With just 280 calories and 37 grams of protein per container, this soup is a surprisingly low-calorie option that doesn’t compromise on its muscle-building content. It’s made with wholesome, nourishing ingredients, like tender chicken, vegetables, and savory broth, that lend a homemade feel without the fuss.

This hearty soup can be ready in under five minutes and packs a nutritional punch. “As an RD, I always look at the ingredients list to see the quality of the product, and this soup is made from exclusive whole food ingredients, just like you would make at home,” Ogletree says. The bonus is that it contains just 8 grams of fat per container, making it a light yet filling choice.

2. Cheeseburger Burrito

Trader Joe’s cheeseburger burrito not only taps into the popular trend of cheeseburger tacos, but also serves as a comforting lunch option. “The definition of grab and go, this burrito makes a protein-packed lunch super easy. With 27 grams of protein and 4 grams of fiber, you should be kept full for hours,” Franklyn notes. Not to mention, it is perfect for those who want the satisfying comfort meal of a juicy and cheesy burger.

3. Chicken Sausage Breakfast Burrito

If you’re a fan of breakfast foods, you’re going to love this high-protein Trader Joe’s lunch. Packed with 25 grams of protein, this meal provides a substantial amount to fuel your day. Additionally, with 4 grams of fiber, it promotes digestive health and helps keep you feeling full and satisfied longer. “With protein coming from the eggs, chicken, and cheese, I love that this burrito offers breakfast ingredients for lunch,” Franklyn says.

“I love the Chicken Tikka Masala because it is lower in sodium than many other prepackaged meal choices—providing less than 25 percent of your daily recommended sodium.” —Caitlin Ogletree, RD, dietitian

4. Salsa Verde Chicken Enchiladas

Trader Joe’s salsa verde chicken enchiladas are a fantastic choice for a quick, protein-packed meal on the move. With 37 grams of protein and 10 grams of fiber per package, they not only satisfy hunger but also provide lasting energy. “These are a perfect meal for someone looking to watch their carbohydrate intake. With only 30 grams of carbohydrates per serving and no added sugars, these are a great high-protein, lower-carb meal option,” Ogletree says. The blend of tender chicken, tangy salsa verde, and melted cheese makes these enchiladas a balanced and delicious option.

5. Chicken Shawarma Bowl

The chicken shawarma bowl from Trader Joe’s is a quick choice for a high-protein lunch straight from the freezer aisle. Packed with tender chicken, fluffy rice, and veggies like tomatoes and spinach, this chicken bowl offers a complete meal with a mix of flavors and textures. With only 400 calories per bowl, it’s a convenient way to enjoy a nutritious lunch without sacrificing taste.  “As an RD, I love to pair this with a side of pita, veggies, and hummus to make a super satisfying Mediterranean feast,” Ogletree says.

6. Chicken Tikka Masala

This comforting and nourishing meal satisfies hunger with just 360 calories and a generous 21 grams of protein per serving. Plus, it’s loaded with vitamin A, which, as a precursor to retinol, has antioxidant properties that help combat oxidative stress and inflammation in the body. “As an RD, I love the Chicken Tikka Masala because it is lower in sodium than many other prepackaged meal choices—providing less than 25 percent of your daily recommended sodium,” Ogletree says.

7. Carne Asada Burritos

The Trader Joe’s frozen carne asada burritos contain 490 calories, 3 grams of fiber, and a substantial 22 grams of protein. Packed with a savory combination of grilled beef, roasted poblano chiles, and diced onions, it offers a protein-filled convenient meal that doesn’t skimp on flavor. “Pair this dish with a salad or some veggies and you’ve got yourself a quick, easy, and high-protein lunch idea,” Franklyn says.