20 High-Protein Costco Foods to Pick Up This Weekend
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Your shopping trips to Costco probably involve stocking up on household items, trying all the free samples, browsing the seasonal items and grabbing a $1.99 slice of pizza on the way out. But the membership warehouse club also offers a number of healthy groceries that you should add to your fridge or pantry, including an abundance of protein-rich foods to pick up next time you go.
Protein seems to be on everyone’s minds lately. Social media influencers hype it, and the number of Americans who want to consume more protein keeps growing, according to the 2024 International Food Information Council Food and Health Survey.
Protein is the “unsung hero of a healthy diet, playing a vital role in keeping our bodies strong, balanced and full of energy,” says Cory Mygrant, RDN, a registered dietitian nutritionist at WellTheory.
The Recommended Dietary Allowance is 0.36 grams of protein per pound of body weight for the average sedentary adult. You can calculate exactly how much you need by multiplying your weight by 0.36. You need more protein if you exercise regularly or are over 40. However, generally, Mygrant suggests striving for 20 to 30 grams of protein at every meal.
If you’re a Costco shopper, here are some nutritionist-recommended high-protein foods available at the retailer that will help you meet your protein goals.
Rotisserie Chicken
Costco reportedly sells 100 million rotisserie chickens every year. They’re an inexpensive, convenient option packed with about 20 grams of protein per serving, according to Paige Heiden R.D.N., a senior registered dietitian at Culina Health. Removing the skin will reduce the amount of saturated fat and sodium in the chicken, she says. “Pair it with a carbohydrate and a vegetable to create a balanced meal, or add it to salads and sandwiches for added protein," suggests Heiden.
Kirkland Signature, Organic Quinoa
This grain has been a staple in South American diets for generations. Quinoa is a complete plant-based protein, meaning it contains all nine essential amino acids that the body can’t produce on its own, Mygrant says. “It offers a unique advantage for those who are vegetarian or vegan.” A quarter cup of dry quinoa offers 6 grams of protein, along with fiber, manganese, magnesium and iron. The grain could improve your gut health and lower your risk for diabetes and colon cancer.
Kirkland Signature Wild Alaskan Sockeye Salmon
Fresh fish is a protein-packed addition to any meal, says Haymar Hann, M.D., an internal medicine physician at Medical Offices of Manhattan. Salmon is no exception. It’s high in protein and omega-3 fatty acids and low in saturated fat. The American Heart Association recommends eating two servings of fish every week, especially fatty fish like salmon. And, wild-caught fish tends to be more environmentally responsible. The Costco version packs 38g protein.
S&W, Organic Garbanzo Beans, 15.5 oz, 8-Count
Chickpeas are another example of a complete protein. Half a cup contains 6 grams of protein. They’re also packed with fiber and other nutrients that are good for your heart and your gut. The American Heart Association recommends chickpeas as a plant-based protein that’s a lower-fat and inexpensive alternative to meat.
Kirkland Signature Organic Hard-Boiled Eggs
Eggs are an “excellent source of high-quality protein,” Mygrant says. One egg contains about 6 grams, as well as healthy fats, choline and vitamins A, D and B12. If you don’t have time to cook and peel eggs for your day, these hard-boiled options are peeled and ready to eat, giving you a convenient way to pack in the protein.
Wild Planet, Albacore Wild Tuna, 5 oz, 6-Count
Tuna is a pantry staple that’s full of protein, and a can of Wild Planet’s albacore tuna offers 35 grams, says Marissa Karp, R.D., a registered dietitian and founder of MPM Nutrition. She says she also appreciates the brand’s use of sustainable fishing methods. “These are always in my pantry as they provide an easy, no-prep-necessary protein source for the days I don’t have a game plan,” she says. “Since they’re shelf-stable, you can stock up to make sure you are never devoid of a quick protein lunch.”
Okami Organic Edamame
Half a cup of this ready-to-eat edamame has 11 grams of plant-based protein. It’s also rich in fiber, iron and potassium. The nutrients in edamame have been shown to lower cholesterol levels and reduce triglycerides. Soy-based foods, including edamame, are rich in the antioxidant isoflavones, and research by the American Heart Association suggests these foods could help lower the risk of heart disease for younger and postmenopausal women.
Fairlife Protein Shake, Chocolate
These protein shakes are packed with 30 grams of fiber, says Megan Meyer, Ph.D., a nutritional immunologist and science communication consultant. “It’s shelf-stable — this makes it super convenient for stashing in the pantry to grab on days when you really need to up your protein intake.” Heiden adds that the shakes are full of many other valuable nutrients, including calcium, vitamin D, vitamin A and zinc. As an alternative to simply sipping on the shakes by themselves, she suggests adding them to smoothies or coffee.
Kirkland Organic Greek Yogurt
A 2/3 cup serving of this Greek yogurt contains 18 grams of protein. Plus, Mygrant says its live and active cultures provide probiotics that colonize the gut and promote a healthy balance of beneficial gut bacteria. Yogurt is also a solid source of calcium, with each serving containing 15% of your daily value.
Kirkland Signature Walnut Halves
Walnuts are a superfood. They’re good for your heart, brain and gut, and they’ve been shown to lower your cancer risk, according to the University of California, Davis. They’re a rich source of plant-based protein — a quarter cup contains 5 grams. Nuts also provide fiber, vitamins, minerals and antioxidants. You can nibble on a handful throughout the day or sprinkle them on oatmeal, yogurt or salads.
RELATED: The Best High-Protein Nuts You Should Be Eating
Garden Lites Veggies Made Great Spinach Egg White Frittatas
These frozen frittatas are filled with a mix of veggies, adding fiber, essential vitamins and minerals, Heiden says. Each one contains 5 grams of protein — and they’re low in calories and fat. You can eat a couple of them on their own as a high-protein snack. “They’re an easy and convenient breakfast option — simply mash a frittata onto a whole wheat tortilla for a quick, balanced breakfast taco or two,” Heiden says.
Season, Skinless & Boneless Sardines In Olive Oil
Sardines might not be on your radar, but they should be, according to Meyer. A single can contains 22 grams of protein, which she says is important for bone health and muscle development. Sardines are also a good source of calcium, vitamin D, potassium and omega-3s. “I love that it’s a pantry staple that can be added to pasta dishes, topped on salads or included in sandwiches,” Meyer says.
Goya Black Beans
Beans are a low-fat protein source, especially for those striving to eat more plant-based, Mygrant says. Canned beans are a convenient choice for mixing into a quick soup, filling a tortilla or tossing into a salad. Half a cup of black beans contains 8 grams of protein, and more than 20% of your daily fiber. Black beans have also been shown to help lower your risk for diseases like cancer, heart attack and gastrointestinal conditions.
Kirkland Signature Extra Fancy Mixed Nuts
This blend of cashews, almonds, pecans, Brazil nuts and macadamia nuts gives you a mix of protein, fiber and heart-healthy fats, Mygrant says. “Each nut contributes a unique profile of beneficial nutrients,” such as vitamin E, magnesium, antioxidants and selenium. “This variety ensures a well-rounded intake of essential fatty acids, helping to keep you full and energized while supporting key bodily functions,” she adds. A one-ounce serving sizes has 5g protein.
Tasty Bite Organic Madras Lentils
Lentils are a “nutrition powerhouse,” Karp says. These pouches of lentils and red beans in a spiced tomato sauce offer 11 grams of plant-based protein and 11 grams of fiber. “I love that these are ready to go, which means you can add a protein and fiber boost to your meal with not much effort,” she says.
Go Raw Sprouted Organic Pumpkin Seeds with Sea Salt
“Pumpkin seeds are not getting the attention they deserve,” says Karp, who likes to snack on them or sprinkle them on salads. A quarter cup contains 8 grams of protein, plus healthy fats, vitamins and minerals. As a source of plant-based protein, pumpkin seeds (or pepitas) contain antioxidants that can protect against a variety of diseases, including lowering your risk for high blood pressure and heart disease.
Clif Bar Variety Pack
Clif bars blend protein, fats and carbs that give you sustained energy to get through moderate workouts or a hectic workday, says Meyer. Each bar has about 10 grams of protein, as well as fiber and other nutrients. “I love CLIF bars because they are so easy to throw in a purse, gym bag or backpack to eat on the go before a workout,” she says. The brand has also won a GH Healthy Snack Award!
Kirkland Signature Organic Creamy Almond Butter
Spread it on whole grain toast, mix it into oatmeal or just eat it by the spoonful. Almond butter offers about 4 grams of protein per tablespoon. Snacking on it can help curb cravings and keep you feeling full in between meals, according to Cedars Sinai. It also contains heart-healthy fats, vitamins and minerals, including vitamin E, magnesium and calcium. People who regularly eat nut butters (and nuts) have a lower risk of heart disease and type 2 diabetes than those who don’t consume them, according to the American Heart Association.
Whisps Single Serve Parmesan and Cheddar Cheese Crisps
“Sometimes you just need a salty crunch but also want to hit your protein goals,” Karp says. These crisps are made from 100% cheese, and offer 9 grams of protein per serving and 15% of your daily calcium. You can snack on them or add them to salads or soups. The brand won a GH Snack Award in 2023!
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