Oh, Trader Joe's, you did it again. As always, this year's Trader Joe's Fall Haul did not disappoint, and it’s full of macro-friendly fall-themed options.

If you know anything about me, you know that Trader Joe's is my FAVORITE place to shop. Trader Joe's makes it quick, easy, yummy, and healthy to cook with the season.

trader joe's fall favorites from a nutrition coach

Macro-Friendly Trader Joe’s Fall Foods

I've hunkered down with a cup of Harvest Blend Herbal Tea, and I'm ready to fill you in on some macro-friendly Trader Joe’s fall foods to try this season.

Remember, "macro-friendly" doesn't necessarily mean the lowest calorie options, and "macro-friendly" is subjective—it depends on how many macros you need based on your goals. The amazing thing about flexible dieting is that you can plan ahead for the foods you want to prioritize and incorporate foods you love into a balanced plan. We've made it a little easier to decide what works best for you by organizing our recs from fewest to most calories per serving.





Pumpkin Spice Coffee & Harvest Blend Herbal Tea

harvest blend tea

Macros: All zeros!

How to Drink It: Replace your usual coffee with this seasonal fav (it also comes in single-serving Keurig pods) and start sippin’ on fall. The Harvest Blend Herbal Tea is caffeine-free, so enjoy it anytime. I prefer to add a splash of almond milk and a dash of Stevia to my tea.

Fall Harvest Salsa

Macros: 10 Cal/0F/3C/0P for 2tbs (30g)

How to Eat It: Because there are only 3g of carbs per 30g of salsa, you can load up on it without racking up many macros. Use it for a fall-themed taco night, as a salad dressing, or in place of any recipe that calls for salsa (think: crockpot meals on chilly fall nights).

Pumpkin Cream Cheese Spread

pumpkin cream cheese spread

Macros: 70Cal/5F/6C/0P for 2tbs (30g)

How to Eat It: This is probably my favorite Trader Joe’s fall treat. It tastes like pumpkin cheesecake, and given its sweetness, the macros aren’t too bad. I eat it on toast, on the side of frozen yogurt for dessert, or on the top of warm baked goods.

Riced Cauliflower and Butternut Squash Risotto

Macros: 70Cal/4F/7C/2P for 1 cup frozen (140g)

How to Eat It: Throw it on the stove, let it heat up, and add your go-to protein source. If you need more volume and nutritional variety, add extra frozen spinach or serve over a bed of arugula. You could add more frozen cauliflower and top with some extra parmesan cheese.

Spicy Pumpkin Curry Simmer Sauce

curry sauce

Macros: 80Cal/3F/12C/1P for ¼ cup (60g) 

How to Eat It: Throw Trader Joe’s frozen veggies on the stove, add simmer sauce and top it with a hefty serving of protein. Serve over rice or cauliflower rice for a savory, fall-themed dinner.

Autumnal Harvest Pasta Sauce

pasta sauce

Macros: 100Cal/6F/1P/12C for 1/2 cup (125g)

How to Eat It: Top your spaghetti squash, zoodles, or these low-carb pasta alternatives with this delicious sauce if you're in a cut. If you have more carb macros to play with, pair it with Trader Joe's Organic Fall Zuchette Pasta (1.5F/7P/41C for 57g dry).

Spaghetti Squash Harvest Spirals

Macros: 100Cal/4F/11C/5P for ¾ cup frozen (110g)

How to Eat It: Heat this on the stove, add your protein of choice, and enjoy! Add extra spaghetti squash or zucchini noodles if you want to increase the volume. Trader Joe’s Autumnal Harvest Creamy Pasta Sauce is delicious if you want to stay in the fall spirit.

Pumpkin Greek Non-Fat Greek Yogurt

Macros: 130Cal/0F/12P/20C for 1 container (150g)

How to Eat It: Keep tabs on your carb intake if you want to enjoy this yogurt! It is delicious, but the pumpkin flavor packs a more considerable carb punch than plain Greek yogurt. Enjoy it as a post-dinner treat or pre-or-post-workout snack. If you want something similar with fewer carbs, try mixing pumpkin pie spice and a dash of stevia to plain Greek yogurt.

Gluten-Free Pumpkin Pancake Mix

Macros: 130Cal/0.5F/29C/2P for ⅓ cup dry (37g)

How to Eat It: Make it into pancakes on Sunday morning or try using this mix as a base for healthy pumpkin muffins.

“This Pumpkin Walks Into a Bar” Cereal Bars

Macros: 140Cal/2.5F/27C/2P for 1 bar (37g)

How to Eat It: These bars are higher in carbs and lower in fat and protein, so they are a great pre-or-post-workout snack.

Ghosts & Bats Crispy Potato Snacks

ghost snacks

Macros: 140Cal/6F/0P/20C for 30 chips (1oz)

How to Eat Them: Follow the same recs as the teeny tiny pretzels above–pre-portion your snack and enjoy when you need something crunchy and salty.

Pumpkin Spiced Teeny Tiny Pretzels

pumpkin spiced teeny tiny pretzels

Macros: 150Cal/7F/2P/21C for 11 pretzels (31g)

How to Eat Them: Portion out a serving size (it's easy to eat the whole bag without realizing it!) and enjoy it as a pre-workout, post-workout, or after-dinner snack.

Pecan Pumpkin Instant Oatmeal

pecan pumpkin oatmeal

Macros: 180Cal/4F/4P/33C for 1 packet (45g dry)

How to Eat It: Make overnight oats by adding your milk of choice and letting it sit overnight. Or, eat it as breakfast (add extra protein with plain collagen powder and/or top with Greek yogurt!), before your workout, or after your workout.

Honey Roasted Pumpkin Ravioli

pumpkin ravioli

Macros: 200Cal/5F/8P/36C for 1 cup (100g)

How to Eat It: Top it with Trader Joe's Autumnal Pasta Sauce or your sauce of choice, add some protein, and enjoy with veggies on the side!

There you have it! Macro Friendly Trader Joe's Fall Foods to add to your cart this year so you can enjoy the season while keeping your nutrition a top priority.