8 High-Protein Pantry Staples from Trader Joe’s

August 17, 2024

Trader Joe's

When we say “protein,” you may think immediately of perishable items like fish, chicken, meat, or tofu. But many shelf-stable pantry items can also be good sources of protein. These can come in handy when you’re packing a lunch or snack that you won’t be able to refrigerate, and they’re great to just keep on hand for quick meals. We walked the aisles at Trader Joe’s to find high-protein foods you can stock in your pantry — and all are nutritionist approved.

What makes a food “high protein”?

“When you’re looking for a protein powerhouse, seek out foods that pack most of their calories from protein, rather than fats and carbohydrates,” says Sapna Peruvemba, MS, RDN. “Aim for foods with seven or more grams of protein per serving.”

Peruvemba also recommends looking at the first ingredient listed on a label when evaluating pantry staples for protein. “Ideally, it should be a whole or minimally processed protein source, like soybeans, nuts, seeds, beans, or lentils,” she says, or an animal protein such as chicken or fish. “These are your best bets over heavily processed proteins like TVP [textured vegetable protein] or protein isolates found in powders and bars.”

Additionally, as with any packaged food, “Be careful of added sugars, excessive sodium, and saturated fats that might be included, which could take away from the overall nutritional quality of the item,” says dietitian Chris Mohr, PhD, fitness and nutrition advisor at Fortune Recommends Health.

High-protein pantry items from Trader Joe’s

1. Grilled Sardines in Olive Oil

This handy snack packs 15 grams of protein, perfect for eating by itself or along with some whole-grain crackers. “Arguably one of my favorite snacks, sardines are rich in omega 3 fats and vitamin D,” Mohr says. “This grilled flavor also offers a unique twist on the traditional fish.”

These Grilled Sardines in Olive Oil contain only 220 milligrams of sodium, or 10% of the recommended daily value — but Mohr notes that it’s always a good idea to check when it comes to tinned seafood.

Plus, “What’s most important here isn’t just the sodium in foods, but the balance of sodium with other nutrients — namely, potassium,” he says. “Unless there’s a specific health concern that you have discussed with your own healthcare provider, rather than focusing on limiting sodium, boost your intake of potassium by aiming to eat more fruits and veggies.” Trader Joe’s also offers a number of other protein-packed canned seafood options, such as lightly smoked sardines and tuna.

2. Premium Chunk White Chicken

When it comes to canned animal protein, fish is usually what jumps to mind, but this Premium Chunk White Chicken is also worth stocking. The all white-meat chicken contains 12 grams per ⅓-cup serving, or nearly 60 grams for the whole 12.5-ounce can. The can has only chicken, water, and salt, is low in fat (less than 2 grams per serving), and it’s reasonably low in sodium, too.

3. Crunchy Unsalted Peanut Butter

“Nut butters can be a good source of protein, although exact amounts differ with each kind of nut,” says Amie Alexander, RD, noting that peanut butter has among the highest protein content for the category. Trader Joe’s Crunchy Unsalted Peanut Butter offers 8 grams per 2-tablespoon serving, and it’s made from one ingredient: dry roasted peanuts.

“While it is a truly healthful food, it’s important to point out equally that nut butters really are very high in fat, though mainly healthful fats,” says Alexander. The fat content in peanut butter shouldn’t deter you, but with calorie-dense foods it’s especially important to adhere to the recommended portion size.

4. Sunflower Seed Spread

If nut butters are off the menu because of allergies or just a preference, grab a jar of Sunflower Seed Spread, which can do all the same things. “Seed butters, like sunflower seed and pumpkin seed butter, are also commendable high-protein options,” containing mainly good fats, as well as a bit of fiber and potassium, Peruvemba says. Like TJ’s peanut butter, the Sunflower Seed Spread has 8 grams of protein per 2-tablespoon serving, with a unique roasty and savory flavor.

5. Chickpea Fusilli Pasta

Conventional, wheat-based pastas do contain some protein, but alternatives made from legumes such as chickpeas have more. “Chickpea pasta not only offers a higher protein content compared to traditional pastas, but also provides additional fiber and nutrients,” Mohr says.

Trader Joe’s Chickpea Fusilli Pasta has a neutral flavor and packs an impressive 11 grams of protein per serving. It’s also a good source of fiber, iron, and potassium.

6. Red Lentil Sedanini

“Lentils are the unsung hero in the food world, with ½ cup providing nearly a third of the daily requirement for fiber,” Mohr says. Trader Joe’s offers a number of lentil options, including dried and pre-cooked, and this pasta is a favorite. One serving of this tubular-shaped pasta provides a whopping 15 grams of protein, nearly twice that of conventional wheat pastas.

7. Fat-Free Refried Beans

“Beans are a nutrient powerhouse that provide fiber, protein, and so much more,” Mohr says. Trader Joe’s offers a wide variety of canned beans, from kidney, to black, to chickpeas, for go-to proteins that are easy to add to your lettuce, pasta, or grain salads. If sodium is a concern, rinsing the beans helps remove some of it.

With their softer, mashed texture, “These fat-free refried beans are the perfect complement to taco night or, my family’s favorite: bowls, where you can pick and choose your toppings and additions to give you the flavor and nutrition you’re aiming for,“ Mohr says Along with 8 grams of protein per ½-cup serving, these refried beans also contain 5 grams of fiber.

8. Organic Lentil Vegetable Soup

Trader Joe’s has a number of soups that are also protein superstars, including turkey and vegetarian chili options, perfect for stocking the pantry for protein in a pinch. Mohr especially recommends this Organic Lentil Vegetable Soup, which provides 12 grams of protein, 9 grams of fiber, and an assortment of nutrient-rich vegetables, including celery, spinach, and green beans.