Ultimate Aldi Healthy Shopping Guide: 30+ Dietitian-Approved Foods (+Printable Shopping List!)

Top healthy finds from Aldi (by aisle) to support your wellness goals. In this article I’m sharing my favorite dietitian-approved healthy foods from Aldi, plus a FREE printable shopping list to save you time!

Produce Aisle at Aldi

I’m slightly obsessed with Aldi. It has become my favorite grocery store in the last few years and I truly get excited for my weekly trip here. 

For one, the produce and everyday Aldi food items keep me coming back each week. 

But there’s so much more that I love about Aldi, like the seasonal foods you don’t find there everyday (carrot cake hummus, flaxseed veggie chips, and dark chocolate coconut almonds are some of my favorites). 

There’s also the weekly Aldi finds aisle filled with things that I don’t actually need but are too good to pass up (I’m talking about you, lemon backpack cooler, wine fridge, and wool-lined crocs). 

I also love the fact that it’s not as crowded as the larger grocery stores, and of course the unbeatable low prices. 

As a dietitian, I’m always on the lookout for healthy, delicious, high-quality foods, and that’s exactly what Aldi delivers. Below are the top healthy foods from Aldi (by aisle) that I buy on a regular basis for optimal health, weight, and energy levels. 

I’ve compiled all this info into an Aldi-Lover’s Ultimate Healthy Shopping Guide + the Printable Shopping List for you HERE!

Produce

The produce at Aldi is one of my top reasons for shopping here. It’s always fresh, high quality, and lower in price than any other stores in my community (including Walmart). 

All of the fresh (conventional and organic produce) is a great choice. I like to get a variety of produce each week including bananas, apples, berries, oranges/clementines, spinach, broccoli, bell peppers, carrots, and celery. 

Dairy 

Aldi Almond Milk and Oat Milk

I alternate between Aldi’s almond milk and Aldi oat milk, depending on what I’m in the mood for. Both are dairy free, vegan, and fortified with vitamin D and calcium for bone health. Make sure to choose unsweetened almond or oat milk, since original varieties can be very high in added sugars. 

Aldi Greek Yogurt

Aldi’s Friendly Farms plain nonfat Greek yogurt is in my refrigerator at all times. It has 17 grams of protein, 0 grams of added sugar, and is a great source of probiotic bacteria for gut health. 

I like to eat it for breakfast with berries and granola (sweetened with a little bit of pure maple syrup), in place of mayo for dips, and on top of baked potatoes or tacos instead of sour cream.

There are several other varieties of Aldi Greek yogurt to choose from. If you’re not a fan of plain Greek yogurt, look for flavored varieties that have less than 8 grams of added sugar per serving, contain live and active cultures (indicator of probiotic bacteria), and provide at least 12-15 grams of protein per serving. 

Kefir

Aldi’s Lifeway kefir is a great source of probiotic bacteria to support gut health. While both kefir and Greek yogurt are good sources of probiotics, kefir takes the lead offering 2-3x more probiotics than yogurt. 

Ideally, opt for plain kefir which has 0 grams of added sugar. Aldi also offers blueberry and strawberry kefir, both of which have 8 grams of added sugar per serving, which is still relatively low. 

I primarily use plain kefir in smoothies, but it can also be used to make creamy salad dressings, or serve as a substitution for yogurt or buttermilk in cooking and baking. 

Aldi Cheese 

I love Aldi’s cheese selection. Some of my top picks include:

  • Emporium Selection Aged Reserve White Cheddar
  • Emporium Selection Shredded Parmesan Cheese
  • Emporium Selection Crumbled Feta Cheese
  • Friendly Farms Cottage Cheese 
  • Happy Farms String Cheese
  • Happy Farms block and shredded cheeses 
  • Emporium Selection Gourmet Snacking Cheese sticks in Gouda or Habanero

Aldi sharp white cheddar cheese: the Emporium Selection Aged Reserve White Cheddar is my all-time favorite cheese from Aldi that’s always in my refrigerator. The flavor is rich and complex, pairing well with fruit or a glass of wine – or both ;). I also like to shred or cube it onto salads for lunch, or thinly sliced onto a piece of grainy toast so it gets melty. 

Aldi parmesan cheese: great for roasting vegetables or topping Italian dishes like spaghetti, zoodles, roasted red pepper pesto pasta, or garlic parmesan roasted broccoli, green beans, and cauliflower.

Aldi feta cheese: ideal for salads like a basic Greek salad, Greek garbanzo bean salad, or this kale salad with pomegranate and apple. I also use it for making homemade pesto in the summer. 

Aldi cottage cheese: with only 80 calories and 12 grams of protein per ½ cup serving, cottage cheese makes a great side to lunches, or for an afternoon snack paired with fresh fruit to help you reach your protein needs. 

Aldi string cheese: Aldi has several varieties of string cheese including the basic mozzarella string cheese, but they also have cheese sticks in cheddar, Gouda, marble, and pepperjack. They’re great snacks to pack when you’re on-the-go, packing in 6 grams of protein per stick. 

Happy farms cheese: Happy farms is one of the Aldi dairy brands. Some of my favorite Happy Farms cheese products include the block cheeses, shredded cheeses, and string cheese. 

Nuts, Seeds, and Dried Fruit 

Aldi Flaxseed

Aldi carries both whole and milled (ground) flaxseed. Flaxseed is naturally gluten free and provides many health benefits. 

Aldi’s Simply Nature flaxseed is a great source of prebiotic fiber to support gut health, aid in digestion, reduce blood sugar + cholesterol levels, and support weight management by keeping you feeling full longer. 

It also provides 6 grams of plant-based protein per serving, is one of the best sources of plant-based omega-3 fats, and contains antioxidants that fight inflammation and reduce the risk of disease, including vitamin E, lignans, and p-Coumaric acid.

I prefer the ground Aldi flaxseed because it easily mixes into yogurt, oatmeal, smoothies, baked goods, and other foods without a noticeable texture. 

Aldi Chia Seeds

Similar to flaxseed, chia seeds are a great source of prebiotic fiber, plant-based protein, omega-3 fats, and beneficial antioxidants. 

You might be wondering if you should choose flaxseeds or chia seeds. The short answer: use both. 

While flaxseed and chia seeds are both good sources of fiber, protein, and omega 3 fats, chia seeds do have slightly higher amounts of these nutrients (1). 

However, flaxseeds offer a higher antioxidant profile than chia seeds, which helps protect us from oxidative stress and disease. 

I recommend using both in your diet, as they have their own beneficial properties. As mentioned above, I like to use ground flaxseed in yogurt, oatmeal, and baked goods, while chia seeds have a more noticeable texture so I prefer to use these in smoothies. 

To reap the benefits of both, add 1 Tbsp. of ground flaxseed and 1 Tbsp. of chia seeds to your smoothies to boost the fiber, protein, omega-3, and antioxidant content. 

Because both chia seeds and flaxseeds are high in fat, it’s important to properly store them so they don’t go bad. They should be stored in a cool, dark location since both light and heat oxidize fat (making the food go bad). I store them in mason jars in the refrigerator. 

Aldi Walnuts

Walnuts are another great source of plant-based protein, fiber, and omega 3 fats.

One serving of walnuts provides 2 grams fiber, 4 grams protein, and more omega 3 fats than any other nut, with 2,500 mg per serving (2).

I like to add Aldi walnuts to oatmeal, cold cereal, baked goods, and salads, or simply snack on a handful with some dried fruit or dark chocolate for an afternoon energy boost. 

In addition to walnuts, look for nuts and seeds that are made without oil (which you can find on the ingredient list), since the oils used to roast nuts are highly inflammatory. 

Aldi carries Southern Grove almonds, pistachios, pecans, and other varieties that are made without oil. 

Aldi Dried Fruit

Dried fruit can be a wholesome snack, however most dried fruit is loaded with added sugars. Look for dried fruits that contain 0 grams of added sugar on the nutrition label.

My go-to options for dried fruit from Aldi are the Southern Grove dried apricots and the Fresh Energy Date Coconut Rolls because they contain 0 grams of added sugar. 

Aldi dried apricots (jardalu) and dates (khajur) are naturally sweet, full of fiber, and loaded with beneficial antioxidants that have protective properties on our health. 

Whenever I’m craving something sweet, I grab a few dried apricots or dates rolled in coconut which completely satisfies that craving for gummy-like candy. 

Other dried fruits from Aldi with 0 grams of added sugar include raisins and prunes. 

The difference between dates vs prunes: while both dates and prunes are sweet, dried fruits that offer a good source of fiber, they’re two different types of fruit with slightly differing taste, texture, and nutrient profiles. Prunes are dried plums, which are dark purple, while dates come from the date palm tree and are dark brown.

Grains & Starches

Aldi Quinoa

While quinoa is actually a seed, it’s classified as a whole grain. 

I love quinoa because it’s minimally processed (made from only “quinoa” on the ingredient list), and has double the protein and fiber than rice. 

For comparison, ½ cup cooked quinoa has 3 grams of fiber and 6 grams of protein, while the same amount of rice has less than 1 gram of fiber and only 3 grams of protein. 

That means quinoa will keep you full longer for around the same amount of calories. 

Aldi offers both dry and frozen quinoa. I like to use the Simply Nature Organic dry quinoa, because there’s no added ingredients and has 0 mg of sodium. It also only takes 15 minutes to prepare on the stove. 

If choosing frozen quinoa, check the sodium content to make sure that it’s below 200 mg per serving. 

You can use quinoa in place of rice for dishes like stir fry and stuffed peppers. It’s also great for grain bowls, serving roasted vegetables and shrimp, chicken, or beans on top of the quinoa. You can even incorporate it into salads!

Aldi Lentils

Lentils are another favorite staple from Aldi that I like to keep on hand. 

Lentils are a great source of fiber and plant-based protein to keep you energized. One serving (½ cup cooked) lentils provides 8 grams protein and 7 grams fiber. 

I love using Aldi’s Simply Nature Green Lentils and Dakota’s Pride Lentils for soups, incorporating lots of veggies like carrots, celery, onion, zucchini, bell pepper, diced tomatoes, and 1 cup of dry lentils. Boost the flavor and antioxidants by adding Aldi spices like garlic powder, oregano, turmeric, and thyme. 

Granola

While granolas are often loaded with added sugars, Aldi’s Simply Nature granola is lower than most, while also providing a good source of protein and fiber. 

Choose granola that has at least 3-5 grams of fiber and protein, and 8 grams or less of added sugar per serving. 

Ideally, I like to make homemade granola so I have control over the sugar, however, it’s nice to keep a few bags on hand for the busiest of weeks when I don’t get around to it. 

My favorite granolas from Aldi are the Simply Nature Coconut Cacao and the Dark Chocolate Sea Salt, both of which have 3 grams of protein and fiber with 8 grams added sugar. 

Aldi granola is great with yogurt, or on it’s own topped with nuts, fruit, and almond milk. 

Oils and Fats

Aldi Olive Oil 

Use olive oil whenever possible for cooking and baking, as there’s strong evidence for it’s anti-inflammatory and protective health properties.

Always choose extra-virgin olive oil, which indicates that the oil has been extracted by cold-pressing the olives, without use of heat or chemicals. This ensures the highest antioxidant and nutritional content of the oil.

Aldi carries Carlini or Simply Nature extra-virgin olive oils. 

Aldi Coconut Oil

Simply Nature Organic Coconut Oil is unrefined and expeller-pressed to ensure the highest antioxidant and nutritional quality.

Since coconut oil is high in saturated fat, use in moderation since the Dietary Guidelines for Americans recommend limiting saturated fat to less than 10% of total calories per day. In other words, aim to use EVOO as your primary cooking/baking oil. 

I like to use coconut oil as a face moisturizer, or for certain baked goods like granola, black bean brownies, and some muffins. 

Nut Butters

Nut butters are a great source of protein, fiber, and healthy unsaturated fats to keep you feeling full and satisfied. 

Always look for nut butters that are free of hydrogenated vegetable oil, which can be found on the ingredient list. 

Hydrogenated vegetable oil is a form of trans fat that’s associated with negative health effects including increased cholesterol levels and increased risk of heart disease. 

Ideally, choose nut butters that are made from only peanuts, or peanuts and salt, free from any added oils and sugars if possible. 

My top pick from Aldi that meets these standards is the Simply Nature Peanut Butter, which is made from only peanuts and sea salt (no added oils or sugars). 

Aldi almond butter is also free of hydrogenated vegetable oil, but it does contain palm oil and 3 grams of added sugar per serving. 

Snacks

Popcorn 

Aldi popcorn is a healthy snack option that’s naturally gluten-free, whole grain, and a good source of protein and fiber. 

Simply Nature Organic Popcorn from Aldi has only 130 calories per serving (which is nearly 4 cups!), while also providing 3 grams of fiber and protein. It’s also made from only 3 ingredients: popcorn, sunflower oil, and salt. 

I like to get the Clancy’s Popcorn Kernels when available, which you can pop yourself and eat plain, or add a small amount of butter and salt. 

Crackers

Aldi liveGfree Gluten Free Sea Salt Multiseed Snack Crackers are a must-have snack item. They’re similar to the CrunchMaster gluten free crackers found at Walmart, Costco, and the larger stores. 

They come in Sea Salt or Rosemary and Olive oil varieties that are great dipped in hummus, guacamole, or with sliced cheese. Aldi is often out of these, so I stock up when they’re available.

These crackers are made from multiple gluten-free grains and seeds including flaxseeds, sesame seeds, quinoa seeds, brown rice flour, and millet, which provide a source of protein, fiber, and healthy unsaturated fats. 

Tortilla Chips 

Aldi tortilla chips come in several varieties that are naturally gluten free including Simply Nature Multigrain Tortilla Chips, Simply Nature Yellow Corn Tortilla Chips, Simply Nature Blue Corn Tortilla Chips, and Simply Nature Black Bean Chips. 

They also carry Simply Nature Black Bean Corn Tortilla Chips and Simply Nature Veggie and Flaxseed Tortilla chips, which are my favorites. 

The Veggie and Flaxseed tortilla chips are made with flaxseeds, carrot powder, tomato powder, red beet powder, and organic spinach powder, contributing to the 3 grams of fiber per serving. The other brands have around 1 gram of fiber, in comparison. 

Aldi Hummus

Aldi’s Park Street Deli brand carries sweet + savory hummus options in a variety of flavors. 

Since hummus is made from chickpeas, it provides a good source of fiber and plant-based protein to keep you fueled, unlike most dips which are primarily fat with no fiber or protein. 

The savory hummus varieties (such as roasted red pepper, pine nut, garlic, or truffle hummus) are great for dipping veggies, crackers, or tortilla chips. 

Celery and hummus is one of my go-to snacks. Aldi also has several gluten free tortilla chips that are great with hummus including Simply Nature brand’s Veggie & Flaxseed, Multigrain, Blue Corn, and Black Bean tortilla chips. The Veggie & Flaxseed are my favorite!  

Aldi Dessert Hummus

Aldi dessert hummus comes in seasonal varieties like dark chocolate, mudslide, carrot cake, chocolate cherry cheesecake, brownie batter, and vanilla bean. 

They all provide some fiber and protein (thanks to the chickpeas), with only 5 grams added sugar per serving, making them a great option when craving something sweet.

The carrot cake hummus is my #1 pick, mimicking all the flavors of my favorite cake that I request every year for my birthday. Try it with graham crackers, or on top of homemade mini pumpkin muffins for a true carrot cake experience. 

Aldi dark chocolate dessert hummus is runner up for me. Great for dipping strawberries or bananas, or just eating by the spoonful. I like to mix in peanut butter or PB2 for a protein + fiber packed chocolate peanut butter treat. 

Chocolate

Look for dark chocolate that’s at least 72% cocoa and contains less than 8 grams of added sugar per serving. 

The higher the percentage cocoa = more antioxidants, higher prebiotic content, and lower sugar content (all of which make for a happy gut!). 

Aldi carries Moser Roth chocolate bars that meet this criteria in 70% and 85% cocoa. The 70% chocolate has 7 grams of added sugar, while the 85% chocolate has only 3 grams of added sugar per bar. 

Meat and Fish 

Aldi Turkey

Aldi’s Kirkwood fresh ground turkey is 93% lean, with only 160 calories and 2.5 grams fat per serving. It’s a great source of lean protein, providing 22 grams per serving. 

Ground turkey is great for making soups, tacos, casseroles, spaghetti, burgers, and other dishes, in place of ground beef. 

Chicken

Aldi has fresh whole chicken, chicken breasts, and chicken breast tenderloins available. All are great lean protein options, providing around 125 calories and 25 grams protein per 3-oz. Serving. 

Never Any Chicken Sausage

Aldi’s Never Any Chicken Sausage comes in several varieties including apple, spinach & feta, and tomato basil. 

Chicken sausage is lower in fat and calories than traditional pork sausage, but equally as high in protein, which can help with weight management. 

For example, the spinach and feta chicken sausage has 120 calories and 7 grams fat protein per link, compared to traditional Italian sausage made from pork which contains 290-400 calories and 20-35 grams of fat per link.

However, sausage is high in sodium because it’s a processed meat, with up to 700 mg sodium per link. Here’s the sodium content in the Never Any spinach & feta, apple, and tomato basil (respectively): 390 mg, 590 mg, and 630 mg.

In comparison, fresh chicken breasts, tenderloins, or whole chicken has only 65 mg of sodium per serving because there’s no sodium added to the meat. 

As a rule of thumb, look for sausage (and other foods) that provide 300 mg sodium or less per serving, to help you stay within the daily sodium limit of 1,500-2,300 mg per day as recommended by the American Heart Association.

Fresh or Frozen Salmon

Health experts recommend eating 2 servings of fatty fish like salmon each week to meet the requirements for omega-3 fats.

Omega 3 fats are essential for health, playing an important role on brain health, heart health, and gut health. Omega-3 fats are also anti-inflammatory. 

Aldi offers fresh and frozen varieties of salmon to help you meet these omega-3 requirements. Ideally, choose the plain (unseasoned) salmon which will have no added sodium. 

Frozen Shrimp

Fremont Fish Market from Aldi has cooked and raw frozen shrimp varieties available.

Shrimp is one of the leanest protein sources, providing 20 grams of protein, 0 grams of carb, and only 100 calories per serving (about 7 jumbo shrimp). 

I always keep a bag of frozen shrimp on hand because they thaw quickly and cook in under 10 minutes, making them a great addition to salads, grain bowls, and other weeknight dinners. 

Aldi Beverages

Aldi Tea

Since I love the Yogi detox teas, the Aldi detox tea is a great find. Aldi’s Simply Nature Detox tea contains several of the same herbal ingredients as the Yogi detox teas including burdock root, and dandelion root.

Aldi also carries Simply Nature Sleep tea, which is similar to the Yogi Bedtime tea. Both contain chamomile, passionflower, valerian root, and spearmint. 

Coffee

Ever since I went to Costa Rica and experienced the coffee there, my expectations have been very high. 

Aldi’s Simply Nature Organic Fair Trade coffee from Honduras is one of the few coffee’s I’ve found that meets those expectations. This Honduran coffee is rich, smooth, and bold, and the beans are always fresh and shiny. It’s the best fair trade coffee from Aldi. 

Since I like my coffee strong (but am mindful of my caffeine intake), I also get the Aldi decaf coffee, brewing with part regular and part decaf. 

Aldi Sparkling Water

Sparkling water is always in my refrigerator. The Aldi PurAqua Belle Vie sparkling water is similar to La Croix, but much lower price. 

Aldi sparkling water is calorie-free, sugar-free, and sodium-free, and also contains no additives or artificial sweeteners. This makes it a great beverage choice when you’re craving something other than plain water. 

There are several flavors including grapefruit, lemon, lime, tangerine, and passion fruit to name a few. 

Winking Owl Wine

Don’t forget the wine! Aldi’s Winking Owl Wine is under $3 per bottle (!) and there’s so many varieties to choose from.

Opt for dry red or white wine which will be lowest in sugar. 

For dry reds, Winking Owl offers merlot, cabernet sauvignon, and shiraz.

For dry white wine, Winking Owl has pinot grigio, chardonnay, and sauvignon blanc varieties.

Box wine is also available from Winking Owl in red or white blends for around $10 per box. 

Now I want a glass of cabernet 😉 

There you have it! A complete breakdown of the healthiest foods from Aldi in each aisle to support your wellness goals. 

Don’t forget your FREE copy of the Aldi-Lovers Ultimate Healthy Shopping Guide (with bonus products that weren’t included in this article) delivered to your inbox PLUS a printable shopping! 

2 thoughts on “Ultimate Aldi Healthy Shopping Guide: 30+ Dietitian-Approved Foods (+Printable Shopping List!)”

    1. Hi Cathleen! You’re so welcome, I’m glad you’re finding it helpful. Yes, majority of the foods on the list are low in sodium. I recommend choosing foods with less than 300 mg sodium per serving. The only items on the list that are slightly higher than this are the pasta sauce, the chicken sausage, and the cauliflower crust pizza.

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