Skip to content

These 11 Trader Joe’s Gluten-Free Snacks Are Dietitian-Approved

|
July 15, 2024
Trader Joe's

Trader Joe’s is a fave for so many things: frozen meals, Mediterranean diet foods, cookout items, and, of course, snacks. And because the retailer tries to stay on top of trends, it’s introduced quite a few gluten-free snacks to its roster. We walked the aisles at TJ’s, then ran the choices by a registered dietitian to help figure out which are the best options.

Related: Sign up to receive delicious recipes, expert advice, and shopping tips in your inbox!

What we looked for

Some gluten-free snacks at Trader Joe’s are healthier than others, of course — even among our selections. We aimed for snacks with few ingredients, made from whole foods, with little or no added sugar. We also looked for snacks with protein and fiber (or we gave suggestions for pairings to balance the nutrition).

The other issue is oils. As much as we love Trader Joe’s, many of the store’s packaged foods are made with vegetable oils such as canola, soybean, sunflower, and safflower oil. We try generally to avoid these oils, which “can be inflammatory when consumed in excess, as well as increasing our omega 6 to omega 3 ratio,” notes registered dietitian Megan Huff. (Research suggests that a healthy ratio is 4:1 or less for omega 6 to omega 3 fatty acids; higher ratios from eating a lot of omega 6–rich foods like vegetable oils are linked to inflammation.)

With that in mind, we note when the snacks on our list contain healthier fats, such as olive oil. For the others that contain vegetable oils, consider them snacks to have on occasion, and alternate them with whole-food options such as Greek yogurt with fruit, or hummus and vegetables, or healthy beef jerky.

Gluten-free snacks to buy at Trader Joe’s

1. White Cheddar Corn Puffs

These cheese puffs are light and airy, made from cornmeal, and contain real cheese, for rich flavor and a satisfying crunch. “A one ounce serving — about 53 pops — has just 140 calories and 120 milligrams of sodium,” Huff says. “However, this snack lacks protein and fiber, so make sure to eat it with something like nuts, fruit, or veggies.” 

2. Chili and Lime Flavored Rolled Corn Tortilla Chips

These are one of my favorite Trader Joe’s snacks — they’re like healthier Takis,” Huff says. “Even though these chips are red, there are no artificial colors added. One serving of 15 chips has 8 grams of fat, so I recommend portioning it out and eating these chips with a snack that contains a protein or fiber.” We love to stir or blend Greek yogurt and salsa together and dip these spicy chips in.

3. Blue Corn Tortilla Chips

If heat isn’t your thing, these mild tortilla chips will be more your speed than the rolled ones. “I appreciate that these gluten-free chips are made from blue corn, and contain sprouted seeds,” Huff says. “They’re low in sodium but have limited protein and fiber. For a balanced snack, I suggest enjoying them with an avocado dip, along with some fresh veggies.” We’ve also made single-serve nachos with them, melting a sprinkle of cheddar on top of a few chips and sprinkling with black beans and salsa.

4. Roasted Seaweed Snack 

“Roasted seaweed is a great healthy snack — seaweed is a good source of iodine, which is essential for thyroid function,” Huff says. “Since this snack has just 60 calories per package, it may not satisfy hunger when consumed alone.” We like to pair it with a pouch of skipjack tuna mixed with a little mayo and a drop of toasted sesame oil, and some chopped cucumber.

5. Plantain Chips

Plantain chips are one of my favorite snacks,” Huff says. “These plantain chips are a savory yet slightly sweet and crunchy snack that pair well with dips like guacamole, hummus, or yogurt-based dips.” 

Related: The Healthy Trader Joe’s Shopping List You Need When You Shop

6. Savory Squares Vegan Cheddar-Style Crackers

“I love that this snack is both gluten- and dairy-free, yet the crackers taste just like Cheez-its,” Huff says. They’re made with nut and seed flours, and a 15-cracker serving has 3 grams of protein. Pair them with a dip or spread that has protein and fiber, like a bean dip.

7. Super Seedy Cheese Snack Bites

This snack is a great choice,” Huff says. “Made from seeds, puffed quinoa, and parmesan cheese, it’s free of processed seed oils. Boasting 12 grams of protein and only 5 grams of carbohydrates per serving, it makes for a balanced snack.”  

8. Organic Popcorn 

Popcorn is a crowd favorite, and Trader Joe’s is a good place to pick up a bag for movie night, or anytime. “Trader Joe’s Organic Popcorn is a healthier popcorn choice, as it’s made with olive oil instead of seed oils,” Huff notes. “It also contains fiber and protein, making this a balanced snack.”

9. Savory Thin Crackers

These Asian-inspired crackers, made with rice flour and tamari, are satisfyingly thin and crisp. Spread thinly with cream cheese and top with smoked salmon for a hit of protein, or serve with an edamame-based dip. 

10. Gluten Free Norwegian Crispbread

“The main ingredients in this snack are seeds, making it a nutritious choice,” Huff says. “Each crispbread contains 3 grams of protein, 4 grams of fiber, and just 9 grams of carbohydrates. These crackers are a great base for spreads like hummus or cream cheese.” 

11. Original Chocolate Chip Granola Bites

Here’s one for those who enjoy a sweet snack. “Since this snack primarily consists of carbohydrates, it makes for an excellent pre- or post-workout snack to fuel up on carbohydrates,” Huff says. “If you’re enjoying it as your primary snack, I suggest pairing it with fiber-rich or protein-rich foods,” like a handful of nuts.

Read next: The Best Healthy Snacks to Buy at Target, According to Dietitians

Good food
brings
people together.
So do
good emails.

What our editors love right now

Good food brings people together.
So do good emails.