I searched aisle-by-aisle to bring you the best diabetes Trader Joe’s finds for balanced blood sugars with maximum flavor!
These diabetes Trader Joe’s finds are good sources of fiber, protein, whole grains, and essential micronutrients, helping you manage diabetes and blood sugar levels while still enjoying delicious food!
Making Sense of Trader Joe’s for Blood Sugar Balance
Trader Joe’s is a novelty grocery store known for its fun packaging and wide variety of seasonal items. With the colorful labels and high-energy employees, shopping at a Trader Joe’s is unlike any other grocery store experience. However, with such a diverse assortment of products with unique combinations, it can often be confusing for shoppers to find blood sugar-friendly options for diabetes.
With thousands of in-house branded items, this list is not all-encompassing, but instead provides a foundation for better-informed shopping. This guide offers a starting list of higher-protein, higher-fiber, whole-grain, and lower-carbohydrate offerings that will allow shoppers to put their nutrition first when meal planning.
Following this list, I have provided a categorized grocery list to make getting groceries that much easier… as well as a customized meal plan that utilizes the products found below.
Make sure to scroll to the end of this article to download them!
***This article is not intended to provide medical advice, diagnosis, opinion, treatment, or services. This article and the links contained in it provide general information for educational purposes only. The information provided in this article is not a substitute for medical care, and should not be used in place of the advice of your physician or registered dietitian.
Produce
Trader Joe’s offers an extensive produce collection. What makes the Trader Joe’s produce department stand out is their pre-washed and conveniently packed produce that is ready-to-eat or easy-to-prep.
Most notably, they offer fresh mixed blends of vegetables that are ready to eat or cook, which makes consuming more vegetables as easy as opening the bag.
My personal favorite produce offering is the sweet potatoes. While I have listed the famous red sweet potato, Trader Joe’s also offers Muraskai Sweet potatoes that have white flesh and a nuttier taste.
Stir fry veggie blend
This blend offers a mix of broccoli, cabbage, bok choy, and snow peas, making it a diverse addition to a protein and sauce for a quick weeknight dinner. It also packs in 2g of fiber per cup, making it an easy way to increase total fiber intake.
Cruciferous Crunch Collection
This mix combines cabbage, kale, brussels sprouts, and broccoli, which offers 3g of fiber and 2g of protein… almost double compared to a shredded lettuce mix.
Shelled edamame with sea salt
Edamame is a high-fiber and high-protein snack or meal addition. These are ready to eat and shelled for consumption.
Want to learn more about soy products and enjoy them while living with diabetes? Check out this article for more info!
Lemony Arugula Basil Salad Kit
Salad kits are an easy way to add more nutrients and fiber to a meal in minutes! This specific salad kit offers 1g of added sugar compared to its counterparts that have up to 14g of added sugar.
Celery, Baby Bell Peppers, and Carrots
Trader Joe’s has an extensive dip selection, and these 3 vegetables are my favorite high-fiber, nutrient dense veggies to eat them with.
Teeny Tiny Avocado
Avocados are high-fiber and an amazing source of healthy fats. These avocados are teeny tiny, allowing for smaller portions and less leftover brown avocados.
Strawberries
A high-fiber, low-glycemic-index fruit is the perfect addition to yogurt or a snack plate. People who monitor their blood sugar levels benefit from choosing low-glycemic foods.
Organic Sweet Potatoes
Packed with nutrients, complex carbs, and a sweet flavor, these are the perfect side to any meal.
Want to learn more about eating sweet potatoes while living with diabetes? Check out this article for more info!
Poultry
Trader Joe’s has poultry in almost every form. They offer several easy and convenient pre-marinated and pre-cooked meats that require minimal time to prepare and make busy weeknights or quick lunches a breeze. Choosing high-protein options is a great way to slow digestion and reduce the likelihood of blood sugar spikes.
Want some recipe ideas to use them in? Check these out!
Sous Vide Chicken Thighs & Sous Vide Turkey Breast Tenderloins
These options contain 18-20g of protein per serving. They are easy and quick, pre-cooked- sous vide meat that can be heated and reseasoned to make a variety of meals. I love the sous vide turkey breast tenderloins with rice medley and the extra fine french green beans for a balanced dinner in under 10 minutes.
Organic Grilled Chicken With Rib Meat, Just Chicken, & Grilled Chili Lime Chicken Breast
These are just a few of many quick, pre-cooked, and seasoned chicken breast options. They work great as a salad or bowl topper.
Chicken Meatballs
With 16g of protein for 4 meatballs, store these in your freezer and add extra protein for an impromptu pasta or pizza night! These are also the perfect meatballs for my Crockpot Grape Jelly BBQ Meatballs!
Pesto Chicken Breast & Shawarma Chicken Thigh
With 21g of protein per serving, these are my personal favorite poultry items from Trader Joe’s. They are pre-marinated and delicious when air-fried or baked.
Chicken Breakfast Sausage Patties
A quick, heat-and-eat, high-protein addition to breakfast. Just 2 patties pack 13g of protein.
Chicken Cilantro Mini Wontons
Flavor-packed, these mini wontons provide 3g of protein, 1g of fiber, and 50 calories for 4 mini wontons. These can be enjoyed as a small snack dipped in coconut aminos or as a part of a meal with the Riced Cauliflower stir fry as seen below!
Pulled Chicken Salsa Verde
This is a new item as of January 2026 at Trader Joe’s with 18g of protein and 100 calories for 1/2c. It is tender and easily heated to make burrito bowls, nachos, tacos, and more!
Seafood
Trader Joe’s offers a smaller number of fresh seafood options, but it does provide many frozen and unique seafood-based products. These seafood products are high-protein and are an easy addition to your weeknight rotation.
Premium Salmon Burgers & Mahi Mahi Burgers
These seafood burgers offer a fun twist on a classic burger. Pan-fry, air-fry, or grill them! They contain 15g of protein per patty.
Wild Raw Argentinian Red Shrimp
These are a fan favorite at Trader Joe’s because of their larger size and sweet taste when cooked. They have 60 calories and 14g of protein for 6 shrimp, making them a great protein source.
Solid White Albacore Tuna in Water No Salt Added
A great, shelf-stable protein source with 29g of protein that can be quickly transformed into tuna salad.
Beef
While Trader Joe’s does not have an in-house butcher, they do provide a variety of raw beef cuts. And, their freezer section offers several beef options too. Their Middle-Eastern-style beef kebabs are delicious. They’re frozen, fully cooked, and seasoned to perfection… and great air-fried over a bed of grains and vegetables, or in a high fiber wrap with hummus and greens.
Eggs
Eggs make a wonderful snack or breakfast option for people with diabetes due to their high protein and low/no carb content. Trader Joe’s has a variety of eggs to offer… and pre-cooked egg options that are quick and easy, making these great diabetes Trader Joe’s finds.
Eggwich Breadless Breakfast Sandwich
This lower-carbohydrate breakfast sandwich, located in the freezer section, is gluten-free and provides 16g of protein per serving.
Egg White and Egg Bites (assorted varieties)
These pre-cooked egg bites are packed with flavor and make the perfect protein source for on-the-go mornings.
Organic Pasture-Raised Large Brown Eggs
These are one of my favorite egg varieties due to their deep yellow centers, a sign that the Hen’s diet is high in carotenoids, an antioxidant pigment found in leafy greens and colorful produce. This indicates the hen has a healthy diet, typically associated with free-range hens. They are great to scramble, boil, and bake with!
You can also use these in my recipe for homemade Copycat Baked Starbucks Bacon Egg Bites!
Frozen Fruit and Vegetable-Based Items
I would say the frozen fruit and vegetable-based items are some of the most exciting and nutrient-dense products at Trader Joe’s. They have found a way to create heat and eat vegetable-packed meals that are creative and delicious. These great diabetes Trader Joe’s finds are lower carbohydrate and high fiber!
Spicy Mexican-Style Riced Cauliflower & Riced Cauliflower Stir Fry
These are variations of cauliflower rice mixes with extra vegetables, seasonings, and spices. My personal recommendation is to add an egg and edamame to the riced cauliflower stir fry to boost the protein and make a blood sugar-friendly meal.
Organic Riced Cauliflower
This is simply frozen cauliflower rice, which is versatile and great to add to just about any meal! This is also great mixed in with rice to lower the total carbs while adding fiber, nutrients, and volume. Try using this in my Low-Carb Mexican Cauliflower recipe linked here: https://www.milkandhoneynutrition.com/recipes/mexican-riced-cauliflower/
Riced Cauliflower Bowl
This is a premade, vegetarian, cauliflower rice meal that can be heated and eaten. It contains 8g of fiber and 13g of protein, making this a great easy microwave meal.
Root Vegetable Fries
I personally love to pair these with burgers or air-fried chicken nuggets and a side salad. With 3g of fiber per serving, these make a colorful alternative to traditional fries.
Extra Fine French Green Beans
This is another personal favorite. They defrost nicely and keep their bite. With 2g of fiber and only 6g of carbs, these make a great addition to meals for extra nutrients and fiber.
Fire-Roasted Bell Peppers and Onions
An easy and convenient way to add color and nutrients to tacos and fajitas. Spice them up with the chile lime seasoning (seen below) for an extra kick!
Cauliflower Gnocchi
A lower-carbohydrate gnocchi option with 6g of fiber per serving. They pair perfectly with the kale pesto (see below) and a protein option.
Organic Mixed Berry Blend
These are conveniently stored berries to add to yogurts, smoothies, and more. With 5g of fiber per serving, these berries offer a low glycemic option, making them ideal for people with diabetes. I enjoy heating these up with chia seeds and putting them over yogurt for a high-fiber and jammy treat.
Packaged Snacks
Trader Joe’s is definitely a snack-heavy store with so many options. It may be difficult to navigate what the best options are. The prepackaged snack options below are higher-protein, lower-carbohydrate, and higher-fiber. I cannot leave Trader Joe’s without a bag of the Bamba Puffs and the Rosemary Marcona Almonds! They are both delicious to snack on!
Bamba Peanut Snacks
These puffs are not only super fun to eat, but also have 5g of protein and 2g of fiber for a serving size of 45 puffs.
3 Seed Beet Crackers
These crackers are gluten-free and have only 50mg of sodium per serving. I enjoy these with the creamy dreamy hummus or with the unexpected cheddar and fruit.
Quinoa, Black Bean-Infused Tortilla Chips
These tortilla chips are gluten-free and offer slightly higher protein to regular white corn tortilla chips. Pair these with hummus and carrots for a high fiber, higher protein snack.
Oven-Baked Cheese Bites
These bites are super crispy and crunchy. They are gluten-free and have 13g of protein per serving with less than 1g of carbohydrate, making them one of my top diabetes Trader Joe’s finds.
Organic Popcorn with Olive Oil
This is one of my favorite popcorn options. It is perfectly popped with a light olive oil flavor and not overly salted. Popcorn makes a great snack with 4g of fiber per serving.
Protein Palette
This refrigerated snack box is a mix of meats, nuts, and cheese crisps… a great high-protein, low-carbohydrate snack on the go.
Just a Handful of 50% Less Salt Roasted Cashews
While Trader Joe’s has many nut options, these stick out because they are lower in sodium and provide individual snack portions for on-the-go.
Rosemary Marcona Almonds
One of my favorite TJ’s finds in th whole store! These nuts pack 4g of fiber and 6 grams of protein per serving, and make a great addition to a cheeseboard or snack plates!
Lower Sugar Sweets
In the dessert and sweets section, Trader Joe’s does offer a few low-sugar or no sugar-added options which are great diabetes Trader Joe’s finds. These products provide less sugar and lower carbohydrates than other alternatives.
Dark Chocolate Thins On the Go
These thins are easy to pack as snacks and contain 0g of sugar. I personally love to pack these with my lunch for a mid-day dessert.
Dark Chocolate Chips, No Sugar Added
With 0g added sugar, these chips are perfect for baking. Try using these in my Chocolate Chip Almond Butter Bars recipe!
Dark Chocolate Sunflower Seed Butter Cups
These have the highest sugar content of the list, with 9g per 3 cups. However, they do contain 3g of protein and 2g of fiber. Additionally, these are gluten-free, nut-free, dairy-free, and vegan, making them an allergy-friendly option too.
Slightly Coated Dark Chocolate Almonds
These nuts do contain 4g of sugar, but they also have 3g of fiber per serving, making them a more blood sugar-friendly option compared to bite-sized chocolate snacks like regular M&Ms.
Chocolate Light Whipped Cream
With less than 1g of sugar per serving, this whipped cream is a light, sweet topping perfect for pairing with strawberries, yogurt, or a warm beverage. Try this on top of my Low Sugar Crock-Pot Pumpkin Spice Hot Chocolate recipe.
Dips
If there is one thing Trader Joe’s perfects, it is their extensive dip collection. With 20-30 dip options, navigating the most nutrient-dense and low-carbohydrate options is not always easy. This is a short but tried-and-true list of some high-protein and flavorful options to add to your meals and snacks. My favorite dips are the Creamy Spinach Artichoke Dip and the Guacasalsa, especially when paired with tortilla chips and chopped up vegetables.
Creamy Spinach Artichoke Dip
Located in the freezer section, this delicious dip has 2g of protein and only 2g of carbohydrates per serving. This was one of the first dips I tried from Trader Joe’s years ago, and it pairs so well with vegetables, chips, and even works great to top grilled chicken… the opportunities are endless!
Vegan Kale, Cashew & Basil Pesto
With only 5g of carb per serving, this pesto is a solid choice for topping meats, vegetables, or the cauliflower gnocchi previously mentioned.
Ranch Cottage Cheese Dip
With 3g protein and 1g carb, this dip is a higher protein addition to fresh-cut produce and the quinoa and black bean-infused tortilla chips we mentioned above.
Creamy, Dreamy Hummus
This hummus is high in protein and lower in carbohydrates with minimal ingredients. It makes a great base to add your own spices and herbs, and pairs nicely with a protein option and a high fiber wrap.
Guacasalsa
This hybrid of guacamole and salsa verde is a personal staple from the dip section in our house. It adds extra flavor to meals with minimal ingredients.
Dairy
Trader Joe’s has a wonderful cheese and dairy section. However, most of their flavored yogurts and milks tend to have high amounts of added sugar. But, there are a few options with no added sugar and some of the can’t-miss cheeses. My favorites are the Unexpected Cheddar Cheese and the Parmigiano Reggiano Stravecchio!
Parmigiano Reggiano Stravecchio
Known for being the “real” Parmigiano Reggiano, this cheese is nutty and perfect for topping salads and pastas. Alongside its delicious flavor, it has 9g of protein per serving.
Unexpected Cheddar Cheese
This could not be a Trader Joe’s guide without mentioning the Unexpected Cheddar Cheese. It has a similar profile to a white cheddar but with unexpected salt crytalization giving the cheese a crisp mouthfeel, with a bonus of 7g of protein per serving.
Finely Shredded Lite Mexican Style Cheese Blend
With 8g of protein and 2g of carbohydrates per serving, this cheese is a solid staple for tacos, nachos, salads, and more! Try using this in my Healthy Baked Chicken Fajita Casserole recipe.
Greek Lowfat Yogurt Plain & Strained Thick & Creamy Greek Yogurt Plain
These yogurts are a high-protein, no-added-sugar base for breakfast, snacks, dips, and sauces! Try using these in my Cinnamon Apple Greek Yogurt Parfait.
Small Curd Cottage Cheese
With 90 calories, 13g of protein, and 5g of carbohydrates, cottage cheese is a great snack or breakfast. Pro tip: blend it for smoother dips and sauces! For more cottage cheese ideas, check out: 9 Simple High-Protein Cottage Cheese Snacks for Diabetes!
Pantry
Trader Joe’s has a wide selection of pantry staples. Here are a few meal-enhancing options and basic staples to get you started. These options are lower in carbohydrates and sugar, and higher in fiber making them great diabetes Trader Joe’s finds.
Turkey Chili with Beans
With 15g of fiber and 17g of protein, this canned meal is perfect when you need a quick lunch or dinner.
Chile Lime Seasoning & Salmon Rub Seasoning Blend
These are diverse and delicious seasoning blends to add a kick to meals. I personally love the Chile Lime seasoning on fajita vegetables.
Organic Marinara Sauce
This marinara has 0g of added sugar and simple ingredients making it a great sauce option for your next pasta or pizza night.
Organic Coconut Aminos
This sauce is a gluten-free and low-sodium umami addition for stir-frys or seasoning.
Creamy Almond Butter
With one ingredient, this almond butter packs 7g of protein and 4g of fiber. I personally love using almond butter as the base in blood-sugar-friendly baking. Use it in these Almond Butter Chocolate Chip Cookies!
Traditional Style Fat-Free Refried Beans
These beans have 8g of protein and 5g of fiber per serving, while having 0g of fat, making them an easy choice for Taco Tuesday.
Carbs and Grains
The carbohydrate selection at Trader Joe’s is extensive. This is a beginning guide to carbohydrate-based items and grains that pack extra fiber and nutrition, making them more blood-sugar friendly.
Organic Super Bread
2 slices of this bread have 9g of protein and 5g of fiber, making it a top choice for diabetes Trader Joe’s finds. I like toasting it lightly for avocado toast or a tuna salad sandwich.
Carb Savvy Tortillas made with Whole Wheat
These tortillas have 9g of carbs and 6g of fiber per serving. Pair them with the chile lime chicken breast, fat-free refried beans, and fire roasted peppers and onions for a blood-sugar-balanced taco night.
Chickpea Fusilli Pasta
This pasta is not only gluten-free, but also has 11g of protein and 6g of fiber per serving, making it a diabetes friendly pairing for the organic marinara and chicken meatballs we showed above.
Try this pasta in my Creamy Chickpea Pasta with Spinach and Rosemary!
Rice Medley
Found in the frozen section, this rice is convenient and provides 4g of fiber per serving. This is great to start for a “clean out the fridge stir-fry” kind of meal.
Brazilian-Style Cheese Bread
These cheesy bites are gluten-free and have 5g of protein per serving, making them a yummy addition to any meal.
Organic Oats and Flax Instant Oatmeal
This is a quick, whole-grain breakfast option that can be paired with a protein and fat source to make it more blood-sugar friendly. I love adding a scoop of protein powder, almond butter, and some frozen berries for a balanced breakfast in 5 minutes!
Learn more about oatmeal and diabetes here: Is Oatmeal Good for Diabetes?
Beverages
Trader Joe’s offers a wide selection of beverages ranging from sparkling waters to juices of all kinds. The beverages below caught my attention for their sweet taste with minimal added sugar that can offer a midday pick-me-up. I favorites are their sparkling teas with real juice!
Sparkling Teas with Juice
These are a slightly sweetened beverage option of tea and a splash of fruit juice with no added sugar.
Strawberry Vanilla Prebiotic Soda
This is a new product on the Trader Joe’s shelves It’s a soda alternative with 5g of fiber and 2g of added sugar per can.
Low Blood Sugar Snacks
When low blood sugar strikes, Trader Joe’s has a variety of simple sugar snacks! A few that stuck out as easier on-the-go options were the Fruity gummy candies, Organic apple strawberry pouches, California golden raisins, and Tangerine juice.
Learn more about low blood sugar snacks here.
Diabetes Trader Joe’s Finds
With Trader Joe’s being a novelty and fun grocery store, it is nice to know that convenient and blood-sugar-friendly options do exist. By choosing these high-protein, lower-carbohydrate, and higher-fiber options, you can ensure your meals are as balanced as possible to support your blood sugar goals.
Don’t forget to check out our Trader Joe’s Meal Plan for Diabetes Friendly Dinners in 30 Minutes or Less. And, our Trader Joe’s Diabetes Grocery List for easier shopping!
Trader Joe’s Diabetes Shopping List
Click below to download an easy to read one-page shopping list with all of our favorites!
Trader Joe’s Diabetes Meal Plan
Click the image below to download our Trader Joe’s diabetes meals and snacks plan.
Want more help choosing low glycemic, blood-sugar-friendly options at the grocery store?
Check out these other resources:
