- Trader Joe’s soups make quick, cozy meals that are packed with nutrients, flavor and value for busy weeknights.
- Options like Organic Lentil Vegetable and Kale & Cauliflower Chili deliver plenty of protein, fiber and veggies in every bowl.
- With smart add-ins like frozen veggies, grains or cheese, these soups easily transform into balanced, comforting homemade-style dinners.
From their fresh flowers to frozen gnocchi and the best store-bought pizza dough I’ve ever tasted, Trader Joe’s really has all my favorite things. And when I’m in the mood for something cozy, nourishing and as easy as possible for a quick weeknight dinner, I make sure to stock up on their soup. As a foodie and dietitian, I fully understand why Trader Joe’s selection of shelf-stable and refrigerated soups have earned a cult following. Fun and satisfying flavors? Check. Top notch nutrition? Check. Effortless and budget-friendly? Check and check.
Soup can be an incredible way to eat more veggies, improve hydration and avoid skipping meals when you’re in a rush. Plus, the option to warm it up right in your bowl and cut down on dishes? Every season should be soup season.
When it comes to value, you really can’t go wrong, as all of the best Trader Joe’s Soups cost between $0.87 and $1.66 per serving. So to see how they stack up, I dove into the flavor, ingredients, nutrition and versatility and checked in with other dietitians to rank the top picks.
Best Overall: Organic Lentil Vegetable Soup
If you’ve ever had the notion that canned foods offer subpar nutrition, TJ’s Organic Lentil Vegetable Soup will change your mind. Made with simple, organic ingredients including lentils, vegetables and spices, each cup has 12 grams of protein, 9 grams of fiber and 20% of the daily value (DV) for iron. As is, it’s vegan and gluten-free, or you can add croutons or shredded Parmesan to quickly dress it up.
“If I need a super easy meal, then I’ll just eat the whole can, which has 21 grams of protein and 15 grams of fiber,” says Sarah Alsing, M.S., RD. And when time is less of a barrier (and if you eat meat), Alsing recommends tossing in some diced chicken for a quick protein boost.
Most Veggie-Packed: Kale & Cauliflower Chili
TJ’s Kale & Cauliflower Chili will warm you up from the inside out with a hearty combination of seasoned tomato puree, cauliflower, kale and navy beans, infused with jalapeno and hatch chile powder. This spicy vegan soup is shelf-stable and nutrient-rich, with 6 grams of fiber, 6 grams of protein and 15% of the DV for iron and potassium.
And if you’re part of the 90 percent of Americans not eating the recommended two to three cups of vegetables, this soup makes it easy to sneak them in. Enjoy a bowl alongside a sandwich or salad or turn it into a full meal by adding cooked ground turkey or a meatless crumble for a protein boost.
Best Seasonal: Autumnal Harvest Soup
Fall flavors don’t start and end with apple cinnamon and pumpkin spice. TJ’s Autumnal Harvest Soup is loaded with cozy tomato, pumpkin, butternut squash and carrots infused with earthy sage and rosemary. Each cup has an impressive 4 grams of fiber and provides 10% of the recommended DV for potassium.
While the sodium content runs higher (something to consider if you’re watching your intake), Patricia Kolesa, M.S., RDN, has a smart workaround: “Adding frozen vegetables like spinach and peas can be a great way to increase the fiber and potassium content of the soup,” Kolesa says. This not only boosts nutrition but may also help reduce the effect that sodium has on blood pressure.
Best for a Base: Organic Tomato & Roasted Red Pepper Soup
Getting your soup base right, quickly, is no small feat, but this Tomato & Roasted Red Pepper Soup makes it easy. It’s velvety-smooth and creamy, and the roasted red pepper and tomato is the right combo of sweet and savory. As for the nutrition boost? You’ll get 4 grams of fiber and 10% of the DV for potassium in every cup, along with a boost of lycopene, a powerful antioxidant that’s abundant in cooked tomatoes.
“For an easy, balanced meal that my kids will eat, I combine the Trader Joe’s Organic Tomato & Roasted Red Pepper Soup, Trader Joe’s spinach tortellini and a few handfuls of baby spinach,” says Sheri Gaw, RDN, CDCES.
Best for Sick Days: Kettle Cooked Chicken Soup
When I’m feeling under the weather, nothing sounds better than a bowl of hot chicken soup. However, making said soup is usually the last thing I want to do. The Kettle Cooked Chicken Soup from Trader Joe’s comes straight out of the refrigerated section and tastes just like homemade. It’s made with chicken stock, fresh veggies, spices and hunks of chicken and provides 13 grams of protein in every cup.
While I enjoy it as is on sick days, it’s easy to dress up by adding cooked whole-wheat noodles, brown rice or a handful of frozen peas and spinach.
The Bottom Line
Trader Joe’s soups are the weeknight dinner hack you didn’t know you needed. Whether you need a dish you can simply heat and eat or just a shortcut to save time, money and energy while putting together a balanced meal at home, there’s a soup for that. And while you’re stocking up on soup, make sure to grab some frozen veggies, whole grains, pre-cooked proteins and simple garnishes like croutons or Parmesan cheese to turn your TJ’s soup into a gourmet, balanced meal everyone will love.
