Looking for cheap healthy meals using Trader Joe’s ingredients? In this post I share video tutorials and recipe ideas for twenty vegan meals using TJ’s products. Keep reading to get inspired for your next grocery haul.
20 cheap healthy vegan meals using Trader Joe’s ingredients
Here are 20 affordable and healthy vegan meal ideas using products from Trader Joe’s. These meals are plant-based, easy to prepare, and budget-friendly. Trader Joe’s offers a wide range of vegan and plant-based products that can be combined into simple, nutritious dishes.
These meals are versatile, so you can adjust them based on what you have in your pantry or what’s on sale. Trader Joe’s also frequently rotates stock, so if some of these ingredients aren’t available, there are plenty of substitutions. Enjoy!
1. Chickpea Salad Sandwich
- Ingredients: Canned chickpeas, Vegan mayo, Mustard, Red onion, Celery, Whole wheat bread, Fresh spinach.
- Method: Mash the chickpeas with a fork, mix with mayo, mustard, finely chopped onion and celery, and spread on bread with spinach.
2. Lentil Soup
- Ingredients: Canned lentils, Carrots, Celery, Onion, Garlic, Vegetable broth, Diced tomatoes, Olive oil.
- Method: Sauté onions, garlic, carrots, and celery in olive oil. Add lentils, diced tomatoes, and vegetable broth. Simmer until vegetables are tender.
3. Sweet Potato & Black Bean Tacos
- Ingredients: Frozen sweet potato cubes, Canned black beans, Corn tortillas, Avocado, Salsa, Lime.
- Method: Roast sweet potatoes, heat the black beans, and assemble tacos with sweet potatoes, black beans, avocado, salsa, and a squeeze of lime.
4. Vegan Fried Rice
- Ingredients: Frozen brown rice, Frozen mixed vegetables, Tofu, Soy sauce, Garlic, Green onions.
- Method: Sauté tofu with garlic, add frozen veggies, then stir in cooked brown rice and soy sauce. Top with chopped green onions.
5. Vegetable Stir-Fry with Tofu
- Ingredients: Firm tofu, Frozen stir-fry vegetables, Soy sauce, Sesame oil, Garlic, Rice.
- Method: Sauté tofu, garlic, and veggies with sesame oil, then toss with soy sauce. Serve over rice.
6. Vegan Chili
- Ingredients: Canned kidney beans, Canned black beans, Canned diced tomatoes, Onion, Bell peppers, Chili powder, Olive oil.
- Method: Sauté onions and bell peppers in olive oil, add beans, tomatoes, and chili powder. Simmer until thickened.
7. Hummus and Veggie Wrap
- Ingredients: Whole wheat wraps, Hummus, Cucumber, Carrots, Bell peppers, Spinach.
- Method: Spread hummus on the wrap and layer with fresh veggies. Roll up and enjoy!
8. Vegan Caesar Salad
- Ingredients: Romaine lettuce, Vegan Caesar dressing, Croutons, Nutritional yeast, Chickpeas (optional).
- Method: Toss lettuce with dressing, top with croutons, chickpeas, and nutritional yeast.
9. Vegan Buddha Bowl
- Ingredients: Quinoa or brown rice, Roasted vegetables (sweet potatoes, cauliflower), Hummus, Spinach.
- Method: Cook quinoa, roast veggies, and assemble the bowl with quinoa, veggies, spinach, and a dollop of hummus.
10. Vegan Pasta Primavera
- Ingredients: Whole wheat pasta, Frozen mixed vegetables, Olive oil, Garlic, Lemon, Nutritional yeast.
- Method: Cook pasta, sauté garlic and vegetables in olive oil, and toss with pasta, lemon juice, and nutritional yeast.
11. Vegan Quesadilla
- Ingredients: Flour tortillas, Refried beans, Frozen corn, Vegan cheese (optional), Avocado.
- Method: Spread refried beans on a tortilla, add corn, vegan cheese, and another tortilla. Cook in a pan until golden. Serve with avocado.
12. Black Bean and Corn Salad
- Ingredients: Canned black beans, Frozen corn, Cherry tomatoes, Avocado, Lime, Cilantro.
- Method: Mix beans, corn, chopped tomatoes, avocado, cilantro, and lime juice for a refreshing salad.
13. Vegan Tofu Scramble
- Ingredients: Firm tofu, Turmeric, Nutritional yeast, Spinach, Bell peppers, Onion.
- Method: Crumble tofu in a pan, sauté with turmeric, nutritional yeast, and chopped veggies. Cook until warm and serve with toast.
14. Peanut Noodles
- Ingredients: Rice noodles, Peanut butter, Soy sauce, Garlic, Lime, Cilantro, Frozen peas.
- Method: Cook rice noodles, then mix peanut butter, soy sauce, garlic, lime juice, and a splash of water to create a sauce. Toss noodles in the sauce and add peas.
15. Vegan Wrap with Hummus & Falafel
- Ingredients: Hummus, Frozen falafel, Whole wheat wraps, Spinach, Tomato.
- Method: Heat falafel, spread hummus on a wrap, add spinach, tomato, and falafel. Roll up and serve.
16. Vegan Sloppy Joes
- Ingredients: Canned lentils, Canned tomato sauce, Onion, Garlic, Soy sauce, Whole wheat buns.
- Method: Sauté onions and garlic, add lentils and tomato sauce, season with soy sauce and cook until thickened. Serve on buns.
17. Sweet Potato & Kale Curry
- Ingredients: Frozen sweet potatoes, Kale, Coconut milk, Curry powder, Onion, Garlic, Canned tomatoes.
- Method: Sauté onion and garlic, add curry powder, sweet potatoes, and tomatoes. Pour in coconut milk and simmer until potatoes are tender. Add kale and cook until wilted.
18. Vegan Nachos
- Ingredients: Tortilla chips, Canned black beans, Salsa, Vegan cheese (optional), Jalapeños, Avocado.
- Method: Spread chips on a baking sheet, top with beans, salsa, and cheese, then bake until cheese melts. Serve with avocado and jalapeños.
19. Roasted Cauliflower & Chickpea Salad
- Ingredients: Frozen cauliflower florets, Canned chickpeas, Olive oil, Tahini, Lemon, Spinach.
- Method: Roast cauliflower and chickpeas with olive oil, salt, and pepper. Toss with spinach, tahini, and lemon juice.
20. Vegan Ramen
- Ingredients: Instant ramen noodles (check for vegan-friendly), Frozen edamame, Soy sauce, Garlic, Spinach, Sesame oil.
- Method: Cook ramen according to package instructions, then stir-fry garlic, edamame, and spinach in sesame oil. Combine with ramen and a splash of soy sauce.
Trader Joe’s Vegan Grocery List
Here’s a bulleted shopping list for all the ingredients needed for the 20 vegan meals using Trader Joe’s products:
Grains & Pasta:
- Brown rice (frozen or dry)
- Quinoa (or brown rice for bowls)
- Whole wheat pasta
- Rice noodles
- Whole wheat wraps
- Flour tortillas
- Whole wheat bread
- Instant ramen noodles (vegan-friendly)
Canned & Jarred Goods:
- Canned chickpeas (2 cans)
- Canned kidney beans (1 can)
- Canned black beans (3 cans)
- Canned diced tomatoes (2 cans)
- Canned tomato sauce (1 can)
- Canned refried beans (1 can)
- Canned coconut milk (1 can)
- Canned corn (1 can)
- Canned lentils (1 can)
- Salsa (1 jar)
- Tahini (1 jar)
Frozen Items:
- Frozen sweet potato cubes
- Frozen mixed vegetables (stir-fry blend)
- Frozen peas
- Frozen cauliflower florets
- Frozen edamame
- Frozen falafel (1 package)
- Frozen brown rice (optional for quick meals)
- Frozen corn (1 bag)
Produce:
- Sweet potatoes (2-3 medium)
- Avocados (4-5)
- Romaine lettuce (1 head or bag)
- Spinach (fresh or frozen)
- Kale (fresh or frozen)
- Carrots (1 bag)
- Bell peppers (2-3)
- Tomatoes (cherry or 1-2 large)
- Cucumbers (2)
- Red onion (1)
- Green onions (1 bunch)
- Garlic (1-2 heads)
- Limes (3-4)
- Fresh cilantro (1 bunch)
- Lemon (1)
Refrigerated & Dairy Alternatives:
- Firm tofu (2 blocks)
- Vegan cheese (optional, for quesadillas or nachos)
Dry Goods & Condiments:
- Olive oil
- Soy sauce (or tamari for gluten-free)
- Sesame oil
- Peanut butter (creamy)
- Vegan mayo
- Mustard
- Nutritional yeast (1 container)
- Croutons (1 bag)
- Chili powder
- Turmeric
- Curry powder
- Sesame seeds (optional, for garnish)
Spices & Seasonings:
- Salt
- Black pepper
- Chili powder
- Garlic powder (optional)
- Red pepper flakes (optional)
Other:
- Whole wheat buns (for Sloppy Joes)
- Tortilla chips (for nachos)
This grocery list includes all the ingredients needed for the 20 recipes listed above. You may already have some of the pantry items (like spices or oils), so you can skip or adjust as needed. If you’re trying to save even more money, consider buying in bulk for pantry items like rice, beans, and canned goods!
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