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9 Healthy Trader Joe’s Dips and Spreads Nutritionists Love

February 7, 2024
Clean Plates

Who doesn’t love dunking into a delicious dip on game day (or, really any day)? Whether you’re going to a Super Bowl party or just looking for a way to liven up your vegetables, these Trader Joe’s dips and spreads are the perfect partners.

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1. Organic Chunky Homestyle Guacamole

organic chunky guacamole

Guacamole is always a crowd-pleaser, and this TJ’s option is also a good choice nutrition-wise.

“How could you not love this guacamole?” says registered dietitian Danielle Crumble Smith. “Potassium-rich avocados are always a staple in my house and the flavors of this guac appeal to all palates.”

“The ingredients are awesome,” adds Kimberly Gomer, MS, RD/LDN. “No added sugar, no added vegetable oils, and loaded with beautiful omega-3 rich avocado, which is delicious and nutritious.”

2. Creamy Cauliflower Jalapeno Dip

Creamy Cauliflower Jalapeno Dip

Is there anything cauliflower can’t do? Here it helps make this dip extra creamy. “Often, the word ‘creamy’ in a food description is code for ‘high calorie,’” Smith says. “But with this cauliflower-based dish, that’s not the case. Ingredients are always listed in order of largest quantity to lowest, and here cauliflower is the first ingredient.”

Plus, “This dip satisfies your guests who are watching their carbs,” Gomer notes. “And, best of all, it has no processed seed oils, just real dairy: cheese, milk, and cream.”

3. Salsa Autentica

Salsa Autentica

Salsas are usually a healthy choice, though Smith and Gomer note that it’s always best to check labels for added sugar or vegetable oils. But you won’t find either in this Trader Joe’s favorite.

“You just cannot go wrong with this tried-and-true salsa,” Smith says.

“Ten calories for 2 tablespoons, and all clean ingredients,” Gomer adds. “Just tomatoes, chili peppers, and seasonings.”

4. Avocado Tzatziki Dip

Avocado Tzatziki Dip

Tzatziki, with its bold, piquant, and fresh flavor, along with its rich, appealing texture, is always a touchdown, but especially when bolstered with the nutrition of avocados.

“This is an awesome option that will please your low-carb guests, providing beautiful omega-3 fats from the avocado oil along with yogurt, veggies, and spices,” Gomer says.

Smith points out that it’s not only a vehicle for veggies, but also gives a hit of protein thanks to the Greek yogurt: “Tzatziki has always been a favorite of mine to pair with kabobs,” she says. “The addition of avocado makes me love it even more.”

5. Everything and the Elote Greek Style Yogurt Dip

Everything and the Elote Greek Style Yogurt DipThis dip, an ode to Mexican grilled corn, would make a great dunk for a neutral vegetable, such as jicama, cucumbers, or celery.

“This is another great dip that has wholesome ingredients without the seed oils,” says Gomer. “Just yogurt, cheese, and spices make up this dip, which is also a low caloric hit at 60 calories for 2 tablespoons.”

6. Eggplant Garlic Spread

Eggplant Garlic Spread

“This is a great introduction to eggplant if you haven’t tried it before,” says Smith. “The tomato paste also provides a small amount of lycopene, an antioxidant that has been associated with reduced risk of cardiovascular disease.”

Note that this spread does contain a small amount of cane sugar, and also sunflower oil. While they are both in small amounts, they are things to be aware of if you’re avoiding added sugars and seed oils altogether.

7. Buffalo Chicken Dip

Buffalo Chicken Dip

Buffalo chicken dip may start upstaging wings as a staple party food. And TJ’s version is worth including on your snack table.

“This dip is awesome for a solid protein hit from the chicken and cheese, which will help fill you up,” says Gomer.

Smith also recommends the vegan version: “This veggie-loaded, allergen-free dip is a great addition to any party platter. As you would expect from Buffalo sauce, this does have a little heat and adds a nice kick to veggies.”

8. Herbed Tahini Sauce

Herbed Tahini Sauce

This one is billed as a sauce, but you can use it as a dip, too. Usually you find tahini, a sesame seed paste, as a flavoring element for hummus — but it can do so much more.

“This is excellent as a spread or dip, loaded with the clean ingredients of sesame seeds, herbs, and seasonings,” says Gomer. “Sesame seeds have B vitamins and fiber, and are known to aid in blood sugar control, so this will fill you up.”

9. Olive Tapenade

Olive Tapenade

“This is a fabulous choice for a low-carb, vegan, and no-dairy option,” says Gomer. “This spread is loaded with healthy omega 3’s and utilizes olive oil, a superior choice for health over the more used sunflower and canola that’s in a lot of other offerings.”

Read next: The 6 Best Trader Joe’s Soups Worth Buying, Says Dietitian

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