I'm a dietitian who used to work at Trader Joe's. Here are 8 things I buy from the chain every fall.

When fall comes around, I look forward to making chili and cornbread because I love how the slightly sweet and deeply savory flavors complement each other. Plus, Trader Joe's simple cornbread mix makes things so easy.

Notably, Trader Joe's sells regular cornbread mix all year round, but the gluten-free version is only sold in the fall.

I don't follow a gluten-free diet, but I've used this seasonal mix before and think it's just as delicious as the regular one. If you follow a gluten-free diet, I highly recommend stocking up while you can.

Diet culture creates fear around frozen, processed foods, but as an intuitive-eating dietitian, I remind my clients that they're not morally superior for choosing fresh food.

Frozen prepared foods, like Trader Joe's butternut-squash mac and cheese, can be a great way to nourish your body on busy days when you don't have the time to make something elaborate.

From a gentle-nutrition perspective, which is about choosing foods that satisfy your cravings while still honoring your health, this item is optimized with carbs from the pasta, protein and fat from the cheese, and fiber from the squash.

I recently tried Trader Joe's butternut-squash lasagna for the first time, and it's definitely a premade meal I'll be buying again. I prefer butternut squash to pumpkin, so this seasonal item was perfect for me.

I loved how the squash added a slight sweetness and how the crunchy pumpkin seeds and breadcrumbs contrasted with the soft pasta and filling. This rich, creamy lasagna would go well with a simple salad to create a satisfying meal.

As an intuitive-eating dietitian, I work with clients to prioritize satisfaction during eating experiences. Sometimes satisfaction means adding a fun drink or dipping sauce, but we can also optimize the experience with the environment we're eating in.

If you eat a meal with a loved one or put on calming music instead of sitting at a messy table in a chaotic environment, your meal might be more satisfying.

Trader Joe's vanilla-pumpkin candle is perfect for conjuring up cozy fall vibes and contributing to a warm and pleasant eating experience.

Though I'm not typically a big fan of pumpkin flavors, Trader Joe's samosas surprised me. I loved their flaky crust and savory, slightly spicy filling, which had only a hint of pumpkin.

I dipped them in a homemade mint-yogurt sauce to elevate the eating experience. The pumpkin samosas make the perfect fall snack, appetizer, or side.

Many of my new clients fear having sweets at home because they typically feel out of control. Though it might seem counterintuitive, keeping the foods that you fear around makes them feel less addictive because the repeated exposure makes the stimulus less exciting.

When we allow ourselves to purchase a snack like these fun and delicious Halloween Joe-Joe's, we show our bodies that sweets aren't off-limits and avoid putting them on a metaphorical pedestal.

I often enjoy a sweet beverage alongside a savory meal, and Trader Joe's spiced cider is the perfect fall drink. I like to pair the cider with a savory fall pasta dish, like butternut-squash ravioli, or a grilled-cheese sandwich and tomato soup.

Though diet culture says to avoid beverages with added sugar, I think that if a sweet drink increases satisfaction, go for it. When we don't prioritize satisfaction in our eating experiences, we're more likely to end up binge eating (and possibly consuming more sugar than what the sweetened drink contained) later on.

You're better off just honoring your cravings to begin with.

I was surprised that I actually really enjoyed Trader Joe's pumpkin bread and muffin mix. I added chocolate chips and walnuts to the mix for texture and sweetness and spread cream cheese on a finished slice to make it a little more exciting.

As someone who doesn't usually like pumpkin, I appreciated that this has a subtle flavor and that the chocolate chips and walnuts balance it out with some sweetness and crunch.

Pumpkin bread reminds me of fall days in middle school when my friend's mom would drive us to art class, as she often had slices waiting for us in the car. I think food is so much more than fuel, so the reminder of how loving and thoughtful the gesture was transported me back in time.

Click to keep reading Trader Joe's diaries like this one.

This story was originally published on October 16, 2023, and most recently updated on November 1, 2024.