The #1 High-Protein Frozen Meal at Trader Joe’s

Hot take: Not every meal needs to be homemade. Life’s busy, so skip the guilt and let go of the idea that “good” meals only come from scratch. Even with health goals like building more muscle, you can find protein-rich, nutritious options in the frozen aisle to fuel your body and save you time.

One of my favorites comes from Trader Joe’s: their Southwest Style Chicken Quesadillas. They’re convenient, high in protein and taste amazing, making them a great option to always keep in the freezer.

Why Trader Joe’s Southwest Style Chicken Quesadillas Are the Best High-Protein Meal at TJ’s

When it comes to premade foods, it’s a good idea to become a label reader. This helps ensure that the food you’re choosing contains the ingredients and nutrients you need for a well-rounded meal. I did this with Trader Joe’s Southwest Style Chicken Quesadillas and was impressed enough to throw it in my cart. Here’s why.

A Delicious Way to Get Protein

If you’re looking to boost your protein intake, Trader Joe’s Southwest Style Chicken Quesadillas are a great source of protein, providing 23 grams of protein per quesadilla.

Although protein needs vary, a good goal to shoot for is 20 to 30 grams per meal, says Dana Angelo White, M.S., RDN, ATCa certified athletic trainer and registered dietitian nutritionist. Plus, “Protein is satiating, fuels muscle mass and stabilizes blood sugar, which bodes well for overall health and feeling better throughout the day,” adds Vicki Shanta Retelny, RDNa registered dietitian.

Supports Bone Health

I come from a family that’s prone to osteoporosis, so I’m always thinking about how I can fit more bone-building nutrients into my day. Thanks to the cheese and beans in these quesadillas, one serving provides 450 milligrams of calcium, which is 35% of the Daily Value.

Moderate in Salt

A major issue with frozen meals is that they’re often loaded with salt. Since too much salt in the diet can increase blood pressure and the risk of stroke and heart disease, I look for prepared meals that have less than 500 mg sodium per serving. Thankfully, these quesadillas have 440 mg of sodium each, which fits within my goal.

A Source of Veggies

This chicken quesadilla contains more than just cheese and meat—it has plenty of veggies too, including black beans, spinach, corn, red bell peppers and jalapeños. Each serving also provides 3 grams of plant-based fiber, along with other nutrients like potassium and iron.

To boost the nutrition even more, consider adding some additional veggies or condiments like pico de gallo or guacamole.

What to Look For in a High-Protein Frozen Meal

• A Good Serving of Protein. When choosing a frozen meal, look for options that have at least 20 grams of protein per serving to support energy levels and to help you meet your protein needs.
• Keeps Sodium Less Than 500 Milligrams. Many frozen entrees offer a time savings, but sometimes come at a high sodium cost. Look for frozen meals that contain 500 mg of sodium or less. If that’s not possible, “consider adding some extra (fresh or frozen) veggies to increase the volume,” says White. “You may have some leftovers but the sodium per serving will be lowered.”
• Comes with Other Nutrition Benefits. A well-rounded meal will provide more than just calories and protein—it will also come with a serving of whole grains or vegetables, which provide fiber, vitamins and minerals.
• Keep an Eye on Sugar. This is often overlooked when it comes to frozen meals, but many premade foods are loaded with added sugar. Check the ingredient list for hidden sources of sugar, such as sauces, glazes and marinades.

Our Expert Take

Looking for a high-protein frozen meal from Trader Joe’s? Try their Southwest Style Chicken Quesadillas. With 23 grams of protein, a serving of veggies and plenty of flavor, it’s convenient, satisfying and nutritious. Next time you’re in the frozen food aisle, be sure to add this one to your cart.