8 Low-Carb Swaps at Trader Joe’s That Make Smart Eating Easier

When you’re trying to keep carbs in check but still want delicious meals, it helps to have the right swaps in your grocery cart. These low-carb swaps at Trader Joe’s take the heavy lifting out of shopping—whether you’re stocking up for breakfasts, lunches, or snacks. From egg wraps to cauliflower rice, these picks help you stay on track and actually enjoy your food.

1. Carb Savvy Tortillas

These tortillas deliver about 9 g total carbs (with ~6 g fiber) per wrap—making them a friendlier option than typical flour tortillas. They’re soft, sturdy, and perfect for tacos or wraps.

Tip: Use them as taco shells or wrap bases and load up on veggies and lean protein for extra fiber and staying power.

Find it at Trader Joe’s.

2. Egg Wraps

Made primarily of eggs and egg whites, these gluten-free wraps have just 2 g of carbs per serving. They’re flexible, high in protein, and work great for breakfast burritos or lunch wraps.

Tip: Stuff two wraps with greens, chicken or turkey, and hummus for a quick, protein-packed lunch on the go.

Find it at Trader Joe’s.

3. Hearts of Palm Pasta

This clever veggie-based “pasta” alternative delivers only about 4 g of total carbs per serving, while mimicking the texture of noodles. It’s low-calorie, gluten-free, and surprisingly satisfying.

Tip: Mix half your usual pasta portion with hearts-of-palm strands to cut carbs and boost veggie volume without losing texture.

Find it at Trader Joe’s.

4. Organic Riced Cauliflower

A staple for low-carb cooking, this cauliflower rice is light, fluffy, and ready in minutes. Use it as a base for stir-fries, burrito bowls, or even fried “rice.”

Tip: Add olive oil, garlic, and herbs while cooking to bring out more flavor and make it feel like a full meal.

Find it at Trader Joe’s.

5. Eggwich Breadless Breakfast Sandwich

Breakfast sandwiches without the bread? Trader Joe’s pulled it off. Each Eggwich features turkey sausage and cheese between two egg patties—high in protein and low in carbs.

Tip: Keep a few in the freezer for busy mornings—pair with fresh berries for a touch of fiber and color.

Find it at Trader Joe’s.

6. Oven-Baked Cheese Bites

Crunchy, salty, and 100% cheese—these bites satisfy chip cravings with zero carbs and plenty of protein. They’re great for snacking or topping soups and salads.

Tip: Use them as a crouton replacement for added crunch and flavor without the carbs.

Find it at Trader Joe’s.

7. Chile-Lime Flavored Fried Pork Rinds

Crispy, zesty, and satisfying, these pork rinds scratch that crunchy-snack itch with zero carbs and 13 g of protein per serving.

Tip: Crush them and use as a low-carb coating for chicken or fish before baking.

Find it at Trader Joe’s.

8. Egg Frittata

These individual egg frittatas are made with cauliflower, kale, and cheese—low in carbs and ready in minutes. They’re a perfect quick breakfast or snack.

Tip: Pair with a side salad or a few slices of avocado to round out your meal with fiber and healthy fats.

Find it at Trader Joe’s.