5 RD-approved dips from Trader Joe’s

Trader Joe's has grown to become a grocery store staple. However, with the constant rotation of new products, it's tough to weed out what is or isn't healthy. Cooking from scratch is the gold standard, but sometimes we need those quick and easy buys. As you incorporate healthier swaps into your diet, here are 5 great products to stock up on.

Stock up on these 5 Dietitian-Approved Dips from Trader Joe's! #saslife #traderjoes
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1. TJ CUCUMBER TZATZIKI DIP

This creamy dill, garlic and lemon sauce with thinly sliced pieces of cucumber is a great replacement for ranch or mayonnaise. Compared to a ranch dressing, this dip is lower in calories, saturated fat, cholesterol and sodium, with no added sugars.

MEAL & SNACK IDEAS

Replace mayo with this dip while making sandwiches for extra flavor and less fat.

Cut back on high saturated fat salad dressings and add a spoonful of this dip with an avocado to your salad.

No more dry chicken breast! Drizzle this dip over chicken with some grilled veggies.

Dip carrots and celery sticks into this tzatziki instead of ranch for a healthier mid-day snack.

2. TJ EVERYTHING AND THE ELOTE DIP

One of the newer products on this list, Trader Joe's Everything and the Elote Dip, is a Greek yogurt-based version of chipotle mayonnaise. Elevating the sauce are pieces of corn mixed in to provide texture and a balance of spice with sweetness. Like chipotle aioli, this dip is creamy with a very mild heat. With less than half the calories, this dip has only 4g of fat compared to 22g in chipotle mayo.

MEAL & SNACK IDEAS

Use this spread as a sauce in any dish from chipotle chicken quesadillas and paninis to grilled fish tacos.

Drizzle sauce over burrito bowls for some extra spice.

3. TJ KALE, CASHEW & BASIL PESTO

The kale, cashew & basil pesto is Trader Joe's take on a vegan pesto. This sauce is a wonderful swap for traditional pesto with lower saturated fat, cholesterol and sodium. Lower in calories, but not skimping on flavor, this pesto serves as both a pasta sauce and condiment.

If you're looking to make some healthier pesto from scratch, try making it with cilantro, mint and macademia, radish leaves or pumpkin seeds for creative twists on traditional pesto. However, if you're short on time, this sauce is for you.

MEAL & SNACK IDEAS

Add this pesto to any toasted sandwich or panini.

Mix with a little Greek yogurt and canned tuna for a high protein and omega-3 packed tuna salad.

Toss with mozzarella balls and tomatoes for a refreshing pesto caprese salad

4. TJ AVOCADO TZATZIKI DIP

Avocados are a great source of healthy monounsaturated fats, but as with all great foods, moderation is key. If you're a guacamole addict like me, sometimes you need a lower calorie swap to balance those cravings. Trader Joe's Avocado Tzatziki is great for people who still want to enjoy a rich creamy guacamole while balancing their daily fat and calorie intake.

MEAL & SNACK IDEAS

Enjoy on its own with sprouted or whole grain crackers.

Mix half an avocado with a few spoonfuls of this dip and spread onto sprouted whole wheat toast for a quick breakfast. For extra protein, add an egg on top.

For a lower-fat, higher-protein guacamole, replace half the amount of avocado in your favorite guac recipe with this tzatziki.

5. TJ SPINACH & KALE GREEK YOGURT DIP

Just in time for summer barbeques and picnics, this spinach and kale dip is a great replacement for the traditional cream cheese heavy spinach artichoke dip. If you're a fan of some crunch in your dips, this one is for you. A mixture of spinach, water chestnuts, red peppers, carrots and green onions hide in this sauce, so you forget you're even eating vegetables. With Greek yogurt as a forefront ingredient, this dip is less than half the calories of traditional spinach artichoke dip while being lower in saturated fat and cholesterol.

MEAL & SNACK IDEAS

Follow the recipe below for a quick and easy chicken salad sandwich using this dip.

Spinach and Kale Chicken Salad Sandwich

Makes 2 servings
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Ingredients
8 oz chicken breast, grilled and shredded
6 Tbsp Trader Joe's Spinach and Kale Greek Yogurt Dip
4 slices of sprouted whole wheat bread, toasted
Salt and pepper, to taste

Optional Toppings
2 slices of cheese
1 stick of celery, diced
½ Tbsp of Dijon mustard, or whole grain mustard
Drizzle of hot sauce

Directions

In a nonstick pan, spray or drizzle avocado oil. Pan fry or grill chicken for 9-10 minutes, or until fully cooked through. Flip chicken halfway through.

Let chicken cool for 10 minutes, before shredding.

In a separate bowl, mix shredded chicken breast with Trader Joe's Spinach and Kale Greek Yogurt Dip. Add additional spices to taste.

Toast 4 slices of sprouted whole wheat bread.

Top bread with chicken salad and enjoy!

For optional toppings:

Melt cheese slices onto bread before topping with chicken salad.

Dice celery and mix into chicken salad for added fiber and crunch.

Mix ½ Tbsp of Dijon mustard into chicken salad for added tang.

Drizzle your choice of hot sauce into chicken salad for added heat.

About the Author

Tiffany Yeh, Dietetic Intern

Tiffany received her BS in Nutritional Sciences from Cornell University in 2019. After working in healthcare administration for two years, she decided to pursue a masters at the Gillings School of Public Health at UNC-Chapel Hill. Set to graduate in 2023, Tiffany is looking forward to continuing her career in dietetics in Manhattan. Outside of school and work, she enjoys painting, traveling to see her family in California and Malaysia, and exploring new cities through food.