Healthy Eating

The Top Trader Joe’s Pumpkin Finds

The ultimate guide to all things pumpkin (and beyond!)

By: Lexy Parsons

As a self-proclaimed foodie, there’s nothing I love more than the grocery store. I could quite literally spend hours strolling the aisles, reading ingredient labels, and searching for the newest healthy finds. While I try to remain impartial, there’s always one grocery store at the top of my list: Trader Joe’s! I mean, they have the best prices, the best selections (always fresh), and the best products! So, you can imagine my excitement when pumpkin season entered the chat! My mind started imagining all the healthy pumpkin products from Trader Joe’s that would soon fill my pantry. And, given the endless Trader Joe’s pumpkin products that hit the shelves as soon as September hit, I’m going to assume TJ’s shares my obsession with all things pumpkin.  

In fact, they have entire sections dedicated to pumpkin-flavored products. And, it’s not just the classic pumpkin-flavored coffee (though they have that too!!). No, no — it’s everything your pumpkin-loving heart could desire. Think: pumpkin hummus, pumpkin butter, and even pumpkin candles and household products! TJ’s, you’re the pumpkin MVP. 

So, we did some (ok, lots) of shopping and strolling the aisles, to bring you the ULTIMATE list of healthy Trader Joe’s Pumpkin Products. Plus, we sprinkled in a few pumpkin-less seasonal items, because why not. 

Easy Fall-Inspired Breakfast Foods 

Pumpkin Overnight Oats

Kicking off our healthy pumpkin products from Trader Joe’s is none other than TJ’s brand new pumpkin-flavored overnight oats. If you find it, buy it while you can!! Trust us — it won’t stay on the shelf long (it’s that good). And, it’s just 200 calories, under $2, and made with a few wholesome ingredients like oats, pumpkin puree, almond butter, and chia seeds. Busy mornings made easy. We’re sold!!

Creamy Cashew Pumpkin Spice Yogurt 

This pumpkin-flavored yogurt is dairy-free and made with simple ingredients like pumpkin puree, cashews, pumpkin spices, and a hint of coconut cream for a thick and ultra-creamy consistency. Enjoy this plant-based blend as a healthy breakfast, on-the-go snack, or even a late-night dessert.

Pumpkin Greek Nonfat Yogurt

This creamy, protein-packed breakfast classic is great for busy mornings when you need something light yet satiating. It contains 12 grams of protein and is full of live, active cultures to aid digestion and support a healthy gut. Made with real pumpkin puree and pumpkin spices, you’ll want to snack on this all season!

Fall-Flavored Grab & Go Snacks

Organic Pumpkin Spice Granola Bark 

If granola, trail mix, and chocolate bark had a healthy baby, it would be this healthy Trader Joe’s pumpkin spice bark. It’s the perfect balance of sweet, savory, and crunchy, and of course, it’s insanely delicious. Feel good as you crunch away on foods like quinoa, pumpkin seeds, oats, almonds, and dark chocolate. Crush it up as a topping for your yogurt or smoothie, or enjoy it plain as a dessert or a snack!  

Pumpkin Pie Perfect Bar

Imagine eating a slice of pumpkin pie that was filled with 14 grams of protein, a blend of 20 superfoods (such as kale, flax, rosehip, and kelp), and an all-natural sweetener coming purely from honey. Well, we just described the Pumpkin Pie Perfect Bar, and luckily for you, it’s one of Trader Joe’s Pumpkin Products. Keep in mind, this Trader Joe’s pumpkin product is only available for a limited time!

Maple Sea Salt GoMacro Bar

Speaking of energy bars, we’re crushing on this seasonal GoMacro Bar. It tastes like dessert, yet it’s full of clean, organic ingredients that support energy and recovery. This plant-based protein bar boasts 12 grams of protein, plus it’s nut-free thanks to ingredients like pumpkin seeds and sunflower seed butter! Best of all, the sweet notes of pure maple syrup taste like fall mornings, making busy days tastier than ever.

The Best Pumpkin Snacks For Your Fall Meal Prep 

Organic Canned Pumpkin

Did you really think we could list out healthy pumpkin products from Trader Joe’s without giving a special tribute to the OG canned pumpkin puree?! This is quite literally the secret to making all things taste like pumpkin. Plus, it’s low in calories, sugar, and fat, while rich in antioxidants, fiber, and vitamin A.

Of course, pumpkin puree is one of the best (and healthiest) meal prep additions. Add it to virtually any meal prep recipe for a seasonal upgrade! Think: pumpkin-flavored baked goods, smoothies, or soup!

Pumpkin Seeds

Pumpkin spice and pumpkin puree often steal the spotlight but don’t forget about these small but mighty seeds. One serving of pumpkin seeds contains more than 5 grams of protein, fiber, and fat, making it a balanced and healthy snack. Best of all, this healthy Trader Joe’s pumpkin product can be found raw, roasted, and salted, or in the limited-edition seasonal Pumpkin Spice variety. 

And, it makes the perfect add-on to your weekly meal prep! Make your own trail mix, add it to your smoothie or salad, or carry them in your bag for a protein-packed snack!

Pre-Cooked & Frozen Sweet Potatoes 

While we’re on the topic of Trader Joe’s pumpkin products for meal prep, we’re adding this seasonal veggie to the list. Why? Because these pre-cooked sweet potatoes are a meal-prep life savor!! They’re made with one ingredient: sweet potatoes. No salt, no sugar, no additives. Make them into a morning yogurt bowl, toss them into a smoothie, or warm them up for a quick post-workout meal along with a protein and healthy fat.

Pumpkin-Flavored Dips, Spreads, & Sauces 

Pumpkin Butter

Think apple butter, but better (because it’s pumpkin-flavored, obviously!) Drizzle it on top of a yogurt bowl, make it into a sauce or dressing (pumpkin pasta, anyone), or spoon it… into your mouth. We’re not judging. 

Autumnal Harvest Sauce

Made with a splash of heavy cream and seasonal fall veggies like tomato, pumpkin, butternut squash, and carrot, this hearty fall-flavored Trader Joe’s sauce is the perfect cozy addition to your favorite comfort foods. Pour it into spaghetti squash or zucchini noodles in place of pasta for a lighter option that’s more nutritious yet just as flavorful!

Sweet & Savory Pumpkin Spread

Slightly sweet, slightly savory, and full of pumpkin flavor. This new Trader Joe’s pumpkin product hit shelves this September and has TJ lovers going crazy. Add it to a healthy charcuterie board, spread it on top of your favorite healthy baked goods, or even use it as a sauce for meat and veggies! 

Pumpkin Hummus 

You’ve heard of dessert hummus, but have you heard of pumpkin hummus?! This sweet pumpkin dip is made with a blend of soaked then steamed garbanzo beans, pumpkin puree, hints of maple, vanilla, and pumpkin spice, and a dash of cane sugar. Serve it with sliced apples and cinnamon, stir it into your oatmeal, or enjoy it plain! It makes a yummy afternoon snack or centerpiece dip for your holiday platter.

Trader Joe’s Healthy Pumpkin Beverages

Pumpkin Spice Coffee Grounds

This fall-flavored blend is made with ground vanilla beans, pumpkin oil, orange peel, cinnamon, allspice, and nutmeg to fuel your morning with a seasonal twist. Blend it up with frothed oat milk, pumpkin puree, vanilla, and a splash of sweetener for a healthy homemade PSL! 

Single Serve Pumpkin Spice Coffee

This one’s for the Keurig lovers. This cozy blend is naturally flavored with pumpkin spices like cinnamon, clove, ginger, and nutmeg, yum! Stock up on these single-serve coffee cups and enjoy mornings with a seasonal sip.

Non-Dairy Pumpkin Oat Beverage 

Like a PSL without the coffee or caffeine. It’s creamy, dairy-free, and made with a handful of ingredients like oats, water, and pumpkin puree. Lightly sweetened, this dairy-free beverage comes in at 150 calories per cup. 

Froth it up as a coffee creamer, use it as the base in your fall-flavored smoothie or overnight oats recipe, or drink it as is  hot or iced!  

Pumpkin Spice Rooibos Tea

This comforting blend is caffeine-free and made with warming pumpkin spices to bring ease into your day. Sip on it as a grounding evening beverage to wind down the night! If you’re feeling extra pumpkin-y, add a splash of TJ’s Pumpkin Oat Beverage!  

The Healthiest Fall-Flavored Trader Joe’s Finds (That Aren’t Pumpkin Flavored)

Seasonal Produce

But first, don’t forget your fruits and veggies! Fresh, affordable, and delicious, add these seasonal fall produce items to your Trader Joe’s shopping list.


  • Sweet Potatoes, Potatoes, & Yams 
  • Squash: Kabocha Squash, Delicata Squash, Zucchini Squash, Spaghetti Squash, Acorn Squash
  • Parsnips
  • Pumpkin
  • Brussels Sprouts
  • Asparagus
  • Globe Artichokes
  • Carrots
  • Mushrooms (Portabella, Crimini, White)


  • Apples (so many seasonal varieties!! Think: Pink Lady, Honeycrisp, Braeburn, and more)
  • Figs
  • Pears
  • Cranberries
  • Pomegranate
  • Grapes
  • Citrus

Healthiest Trader Joe’s Fall Foods: Everything But The Pumpkin

A few of our favorite pumpkin-less fall finds:

GT’s Kombucha Living In Gratitude Fall Edition

Like a healthy apple cider! Made with pink lady apple, turmeric, carrot, and fall spices.

Organic Vermont Maple Syrup

The quintessential sweetener of fall.

Kale & Cauliflower Chili

A hearty fall soup filled with nutritious comfort foods like navy beans, cauliflower, tomato, and warming spices.

Maple Butter

Churned maple syrup made into a creamy, one ingredient butter. Need we say more?

Non-Dairy Maple Oat Beverage

Upgrade your average oat milk with this seasonal twist. 

My 4 Favorite Trader Joe’s Pumpkin Items

Organic Pumpkin Spice Granola Bark

For my fellow sweet tooth lovers, run, don’t walk! This healthy pumpkin snack tastes sinfully sweet but it’s made with your health in mind. Real pumpkin seeds for plant-based protein and healthy fats, quinoa and oats for clean carbs, and of course rich dark chocolate to satisfy your sweet tooth. I can confirm, it’s a winner!! 

Pumpkin Pie Spice 

I know I said pumpkin puree is *the* ultimate pumpkin item, but I spoke too soon. Pumpkin puree obviously comes second to Trader Joe’s Pumpkin Pie Spice! I quite literally sprinkle (ok, pour) this on everything!!! Lattes, roasted veggies, smoothies, yogurt, you name it. Best of all, its warming spices like cinnamon, ginger, and cloves are just as healthy as they are sweet thanks to their anti-inflammatory and antioxidant properties.

Pumpkin Spice Creamy Cashew Yogurt 

This fall-flavored yogurt is dairy-free satisfying my plant-based and pumpkin-loving heart. Of course, I topped it with sprinkles of pumpkin granola bark (because the combo is insanely delicious) but feel free to enjoy it plain or with a nourishing side of fruit!

Vanilla Pumpkin Scented Candle

I know candles aren’t food… but if you’re anything, like me you’ll be equally as excited about this seasonal find. So, therefore it made the list of must-have Trader Joe’s pumpkin products! P.S. It makes your entire house smell like a fall bakery — you’re welcome! 

The Healthiest Trader Joe’s Pumpkin Products to Fuel Your Fall

It’s safe to say fall is the best snacking season. And this list of healthy Trader Joe’s pumpkin products just gave our fall menu the upgrade we never knew we needed. Use this seasonal shopping list to soak up all the fall flavors and feel good doing it!