Trader Joe’s Popular Snacks and Alternatives You’ll Love
Trader Joe’s is a treasure trove of snacks and convenience foods, but with so many tempting options, it’s easy to fill your cart with items that may not align with your wellness goals. The good news? You don’t have to skip the snacks altogether. Instead, you can swap popular items that are equally as delicious, but perhaps more aligned with your wellness goals. You don't have to sacrifice flavor or satisfaction!
In this post, I’ll walk you through some popular Trader Joe’s favorites and offer enjoyable, nutrient-dense swaps that you can still get at your favorite grocery store.
1. Swap: Joe-Joe’s Cookies → Mini Hold the Cone Ice Cream Treats
- Popular Pick: Joe-Joe’s Cookies (chocolate sandwich cookies)
- Serving: 2 cookies (140 calories, 7g fat, 11g sugar)
- Alternative: Mini Hold the Cone Ice Cream Treats
- Serving: 1 mini cone (85 calories, 4g fat, 8g sugar)
Why the Swap? If you’re craving something sweet but want portion control, Hold the Cone offers a pre-portioned treat with fewer calories per serving but still feels indulgent.
2. Swap: White Cheddar Corn Puffs → Roasted Chickpeas
- Popular Pick: White Cheddar Corn Puffs (a crunchy, cheesy snack)
- Serving: 2 cups (140 calories, 6g fat, 15g carbs)
- Alternative: Roasted Chickpeas (any flavor from the snack aisle)
- Serving: 1/3 cup (120 calories, 3g fat, 18g carbs, 6g protein)
Why the Swap? Roasted chickpeas offer the same satisfying crunch with added protein and fiber to keep you full longer, making them a more nutrient-dense option. However, if your goal is weight loss, be wary of the caloric density of chickpeas.
3. Swap: Gone Bananas! → Frozen Mango Chunks
- Popular Pick: Gone Bananas! (chocolate-covered frozen banana slices)
- Serving: 4 pieces (100 calories, 6g fat, 10g sugar)
- Alternative: Frozen Mango Chunks (or any unsweetened fruit)
- Serving: 1 cup (99 calories, 0g fat, 23g natural sugar)
Why the Swap? If you want something sweet and refreshing but without added chocolate or fat, frozen mango chunks provide natural sweetness and fiber. You can even blend them into smoothies!
4. Swap: Everything But the Bagel Dip → Greek Yogurt Veggie Dip
- Popular Pick: Everything But the Bagel Dip (cream cheese-based)
- Serving: 2 tablespoons (110 calories, 10g fat)
- Alternative: Greek Yogurt Veggie Dip
- Serving: 2 tablespoons (45 calories, 3g fat, 4g protein)
Why the Swap? The Greek yogurt option offers protein with fewer calories and fat while still giving you that creamy, savory flavor for dipping veggies or pita chips.
5. Swap: Organic Elote Corn Dippers → Jicama Sticks with Guacamole
- Popular Pick: Organic Elote Corn Dippers (corn chips with Mexican-style seasoning)
- Serving: 12 chips (150 calories, 8g fat, 16g carbs, 2g protein)
- Alternative: Jicama Sticks with Guacamole (found in the produce section)
- Serving: 1 cup jicama sticks + 2 tablespoons guacamole (100 calories, 7g fat, 10g carbs, 1g protein)
Why the Swap? Jicama sticks provide the same satisfying crunch as chips but with fewer calories and more fiber. Pairing them with guacamole keeps the creamy, savory goodness you love while adding healthy fats. As an added bonus, jicama is naturally hydrating!
Takeaway:
Trader Joe’s snacks can be part of a balanced, enjoyable lifestyle. It’s all about finding swaps that satisfy your cravings and align with your goals. Whether you’re looking for lower-calorie options, more protein, or simply snacks that help you feel more energized, these alternatives let you enjoy the best of both worlds.
Remember, it’s not about giving up your favorite foods! It’s about small, mindful adjustments that support your well-being without feeling restrictive.
Stay safe, stay healthy!
Martin Foley
Founder, Architecting Wellness
