If you want to reduce your grocery bill and still enjoy tasty meals, shifting toward vegetarian options can be an effective approach — especially when you know what to prepare.
Luckily, we’ve assembled several flavorful, wallet-conscious meatless recipes that are easy to pull together using ingredients from Trader Joe’s.
Adopting a vegetarian approach isn’t exactly a radical trend. Nearly one in four Americans reported cutting back on meat consumption in the prior year, per a 2019 Gallup survey.
With grocery costs climbing, trimming meat from your meal plan could be a substantial way to save. (Also check out this article on additional ways to save on food costs.)
Beyond the savings from purchasing less meat, plant-based eating can deliver health advantages, like a lower chance of heart disease, some cancers and type 2 diabetes.
Using simple items you can pick up at Trader Joe’s, these vegetarian dishes can help keep your menu interesting without draining your wallet.
7 Trader Joe’s Vegetarian Recipes for Cost-Conscious Food Lovers
Below are easy and delicious meat-free ideas, whether you’re fully vegetarian or just aiming to reduce how much meat you consume.
Adopting vegetarian meals doesn’t require going all-organic (though you can look into these seven tips to save on organic groceries) or splurging on pricey meat alternatives.
To keep meals both nutritious and satisfying, include a protein-rich component and try to add vegetables or fruit to each dish.
Here are seven favorite meals to make after a trip to Trader Joe’s.
1. Cauliflower “Fried Rice”
Trader Joe’s simplifies this one — they sell cauliflower that’s pre-riced in the frozen aisle. Sauté the riced cauliflower with minced garlic, ginger, turmeric and salt and pepper. (Trader Joe’s also offers a ready-made frozen vegetable fried rice priced around $3.)
Then add whatever vegetables you have on hand — think carrots, celery and onion. For extra protein, stir in a scrambled egg.
Cauliflower fried rice is quite filling, especially when paired with tofu for additional protein. This dish provides multiple servings of vegetables and a good dose of vitamin C from the cauliflower.
- Trader Joe’s Riced Cauliflower
- Trader Joe’s Teriyaki Baked Tofu
- Eggs
- Celery
- Carrots
- Yellow onion
2. Quinoa Cowboy Veggie Burgers With Fries
While Trader Joe’s Quinoa Cowboy Veggie Burgers don’t mimic meat exactly, they’re a satisfying alternative when you’re craving a burger.
Modeled after cowboy caviar, the patties are loaded with quinoa, black beans, peppers and roasted corn. Put them on a whole wheat bun for added fiber, and swap traditional fries for vegetables (or baked veggie fries) to lighten the meal.
Top the burger with tomato, sautéed onion, mayo and cheese — or whatever fixings you prefer.
The patty itself has modest protein (about 5 grams; the bun adds roughly 5 more), but it’s an easy, wholesome vegetarian choice.
- Trader Joe’s Quinoa Cowboy Veggie Burgers
- Whole wheat buns
- Tomatoes
- Onions
- Cheddar cheese slices
- Fries
3. Greek Yogurt Parfait
Greek yogurt packs a surprising amount of protein. A nonfat serving contains about 15 grams — a meaningful portion of your daily requirement. Choose plain Greek yogurt to keep added sugars low, then sweeten with honey as you like. Add toppings such as blueberries and granola for texture and flavor.
This Greek yogurt parfait works for breakfast, lunch, or a snack. It feels like dessert but delivers substantial protein and includes fruit.
- Trader Joe’s Nonfat Plain Greek Yogurt
- 2/3 cup Trader Joe’s Peanut Butter Protein Granola
- 1/2 cup fresh blueberries
4. Kale and Chickpea Salad
Even vegetarians can find salads repetitive — and some greens, like kale, get a bad reputation. The trick is in the prep. Remove the tough stems before dressing the leaves.
After washing, drizzle a little olive oil and gently massage the kale to tenderize it and reduce its bitterness. Start with more kale than you think you’ll need because massaging will cause it to shrink by roughly half.
Now for the best bit. Drizzle Trader Joe’s Green Goddess dressing — a creamy, herby dressing — over the kale (use sparingly). Toss to combine, then top with chickpeas and shredded parmesan. Season with salt and pepper to your liking. Enjoy one of the tastiest salads you’ll make at home.
- Kale
- Chickpeas
- Trader Joe’s Green Goddess Dressing
- Shredded parmesan
5. Tofu and Vegetable Biryani
This dish is simple to prepare yet still supplies protein and servings of vegetables. It’s a go-to lazy dinner — some versions can be heated in the microwave in under four minutes.
For context, biryani is a mixed rice dish from India that can include vegetables, meat, eggs or potatoes.
Pair it with Trader Joe’s Sriracha Baked Tofu for protein to round out the meal.
Watch sodium levels if you’re mindful of salt — especially when adding sauces. One serving of this combination can deliver roughly 20 grams of protein.
6. Brussels Sprouts With Sweet Potato
For this recipe, toss Brussels sprouts with maple syrup and soy sauce, then roast until they’re crisp (about 25 minutes at 400°F).
When they’re finished, sprinkle with goat cheese. The creamy tang of the cheese pairs beautifully with the sweet, caramelized crunch of the glazed Brussels sprouts.
This dish is filling on its own, but add a baked sweet potato to amplify the sweetness and add variety — plus a large boost of nutrients. If sweet potatoes aren’t your preference, serve the roasted Brussels sprouts as a side with other meals.
- Brussels sprouts
- Goat cheese
- Sweet potato
7. Honorable Mention: Tikka Vegetables and Naan
This one isn’t the lightest option, but it’s undeniably tasty. The aroma while it’s cooking usually draws compliments.
Be mindful of sodium when enjoying this — as with many frozen entrees, Trader Joe’s Tikka Vegetables can be high in salt, particularly if paired with other processed sides. Still, it’s a flavorful treat with beneficial spices, vegetables and about 4 grams of protein.
It reheats quickly in the microwave, making it handy for last-minute lunches. If the tikka alone doesn’t keep you full, warm some garlic naan (adds around 7 grams of protein and some fiber) or include vegetable samosas (about 4 grams of protein). It’s a fast meal that usually costs just a few dollars per serving.
Joline Buscemi is a contributor to Savinly. Senior editor Johna Strickland contributed.
