Hitting daily protein goals is more than just a trend. The good news is that there are many different ways to consume protein that don't depend solely on meat or protein powders. No matter if you're trying to lose weight or build muscle, finding high-protein foods doesn't have to be a roadblock.
Trader Joe's offers a variety of protein-rich foods to fit cravings and tastes. With this list of options, there's no reason that anyone couldn't hit their protein goal daily.
The ranking
We crunched the labels to rank 20 standout high-protein products from Trader Joe's, starting at #20 and working our way up to the ultimate #1. These aren't just meats. They're chosen for their versatility, deliciousness, and ability to sneak protein into your routine. Protein amounts are per standard serving size for easy comparison.
#20: Peanut Butter with Honey (7g protein per 2 tbsp)
Who knew a classic spread could be such a stealth protein hero? This creamy TJ's staple isn't your average PB. It's smooth, nutty, and perfect for unexpected twists like swirling into overnight oats or dipping apple slices. I love it for those "I need a quick boost" moments; it helps meet protein goals without feeling like a chore, turning a simple snack into a satisfying 7g protein win.
#19. Chewy Chocolate & Peanut Butter Protein Bars (10g protein per bar)
Protein bars are a great way to make sure you always have something on hand to eat when a protein need hits. These chewy bars are easy to pack in a purse or gym bag, so you'll never be without protein during the day.
#18: Steamed Lentils (10g protein per ½ cup)
Precooked and pouch-ready, these earthy lentils are the ultimate "set it and forget it" side. Toss them into a quinoa salad with feta and cherry tomatoes for a Mediterranean vibe, or stir them into veggie soup for heartiness. They're my love for lazy protein boosts. Plus, they're affordable, fiber-rich, and easy to add to meals to support steady energy all day.
#17: Chickpea Pasta (11g protein per ¾ cup)
Gluten-free and grain-like, this pasta is the carb swap that sneaks in legumes. Boil and sauce with pesto and shrimp for a hearty dinner, or cold-toss in lemon vinaigrette salads. I can't resist its al dente bite.
#16. Peanut Butter Protein Granola (11g protein per ⅔ cup)
Granola with protein is a great snack or topper. Add fresh fruit for a simple breakfast, or add a serving of granola to Greek yogurt for an even larger protein count.
#15: Cage-Free Hard-Cooked Eggs (12g protein for 2 eggs)
Portable, peelable perfection in a pack! These are the no-fuss protein punches every fridge needs. Slice two into a spinach salad or pair with avocado for breakfast toast that rivals any cafe. I can't get enough of their simplicity. They're a reliable way to double your intake mid-morning, making it silly-easy to stay on track without cooking a thing.
#14: Lowfat Cottage Cheese (12g protein per ½ cup)
Creamy, tangy, and underrated. This classic shines when topped with pineapple chunks or herbs. It's my secret for high-protein dips (mix with sriracha for a chip companion) or as a base for stuffed peppers. Why is it a must? That dense 12g serving feels luxurious yet light, quietly helping you crush goals while satisfying snack attacks.
#13: High-Protein Organic Tofu (14g protein per 3 oz)
Super-firm and sprouted for extra digestibility, this tofu is a plant-based powerhouse that's anything but bland. Cube and air-fry with soy-ginger sauce for crispy bites in stir-fries, or blend into smoothies for creaminess. It sneaks serious protein into vegan meals, making it an effortless ally for balanced, goal-crushing days.
#12: Norwegian Smoked Salmon (14g protein per 2 oz)
This fillet is luxury in vacuum-seal form. Flake it over cream cheese bagels or mix it into egg scrambles for brunch vibes. Its rich taste makes high-protein mornings gourmet, effortlessly blending heart-healthy fats.
#11: Greek Nonfat Yogurt (15g protein per 1 container)
This yogurt is the breakfast MVP that doubles as dessert. Layer with granola and berries for parfaits, or whip into tzatziki for gyro night. It's my obsession for its probiotic perks alongside that hefty protein hit, turning routine eats into gut-friendly wins that make hitting 100g daily feel like a breeze.
#10: Red Lentil Sedani Pasta (15g protein per ¾ cup)
Twirly, red-hued, and ridiculously filling. This lentil-based noodle redefines "pasta power." Pair with marinara and turkey meatballs for family favorites, or chill for picnic salads. It transforms simple carbs into protein bombs, aligning with goals while tasting like comfort food.
#9: Shelled Edamame (18g protein per cup)
Frozen pods turned snack superstar. These bright green soybeans are an unexpected delight straight from the steamer. Sprinkle with sea salt for a crunchy trail mix add-in, or toss into poke bowls with rice and salmon. Their nutty pop makes protein fun and fibrous, effortlessly elevating snacks to keep you fueled without the heaviness of meat.
#8: Organic Tempeh (19g protein per 3 oz)
Fermented, nutty, and sliceable! This soy block is the unexpected meat alternative that doesn't skimp on texture. Crumble it into chili for a "ground beef" swap, or marinate and grill for bacon-esque strips. I love how it adds bold, umami flavor to plant-based meals.
#7: Protein Pancakes (20g protein per package)
Kickstart the day with a big boost of protein! These protein pancakes are soft, fluffy, and loaded with protein in every bite. You could pair them with scrambled eggs and turkey sausage for even more protein, or enjoy them as is.
#6: Grilled Chicken Strips (20g protein per 3 oz)
The quick and easy choice! Fully cooked, tender, and versatile. Serve with tacos or air-fry crispy for salads that crunch. Zero prep, maximal flavor, and that sky-high protein per serving make it the ultimate hack for busy pros.
#5: Orgain Organic Protein Powder (21g protein per scoop)
Vegan, plant-based, and subtly sweet. This powder shakes up smoothies like a pro. Blend with frozen bananas and spinach for a green goddess drink, or stir into pancake batter for fluffier flips. It's my go-to for post-gym recovery.
#4: Beef, Bean & Cheese Burrito (21g protein per burrito)
This hearty meal is delicious and can be warmed in the microwave in just a few minutes. It's not only comfort food, but also a quick way to add a big dose of protein to your day. Top with plain Greek yogurt for even more protein.
#3: Organic Turkey Burgers (22g protein per patty)
Juicy, lean, and grill-ready. These patties are summer-in-a-skillet without the fuss. Top with TJ's Everything Bagel Seasoning and serve on greens for bunless bliss. What seals the deal? Their clean flavor lets herbs shine, delivering satisfying protein that feels indulgent.
#2: Chocolate Almond Protein Smoothie Beverage (23g protein per serving)
This non-dairy smoothie is a great way to add protein to your mornings or afternoon snacks. The best part is that it's ready to drink, just grab and go. Use as a refresher after working out, or as a quick snack as you're running out the door.
#1: Solid White Albacore Tuna (29g protein per can)
And the top favorite! Canned tuna is such an affordable pantry staple that offers loads of protein. This is the no salt version, but there are other options as well. Eat straight from the can, or make tuna salad with light mayonnaise, diced boiled eggs, onion, and chopped dill pickles. Options galore.
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