Lately, it seems like everyone is trying to eat more protein. And with good reason. Protein is an important part of a balanced diet that helps your health in so many ways (more on this soon!). But if you’ve ever spent an hour (or two) waiting for a chicken to roast in the oven, you already know protein can take time to prepare. Plus, it can be expensive!
Luckily, Costco offers many convenient, affordable high-protein options. We spoke with registered dietitians to find out their favorite high-protein Costco buys. Read on to learn what’s in their shopping carts.
Benefits of Protein
Protein takes a long time to digest. That’s a good thing because it can help you feel full between meals. Prioritizing protein with meals, particularly breakfast, can also help manage blood sugar levels.
“A high-protein breakfast has also been shown to reduce post-meal blood glucose levels after lunch and dinner,” says Eliza Whitaker, M.S., RDNa registered dietitian and medical nutrition advisor for Dietitian Insights. Research reveals a protein-packed breakfast may also decrease the risk of developing cardiovascular disease.
That’s not all. Because protein provides the building blocks for muscle, eating protein throughout the day may also help prevent muscle loss and promote lean body mass.
For most adults, consuming 0.8 grams of protein per kilogram of body weight each day is enough to maintain lean muscle. (If that sounds complicated, simply divide the number of pounds you weigh by 2.2 for your weight in kilograms). However, if you exercise heavily or are trying to lose weight bumping up your intake to 1.3 grams per kilogram can help protect and may even build muscle.
The 10 Best High-Protein Foods to Buy at Costco
1. Red’s Egg’Wich Turkey Sausage Sandwiches
Many traditional breakfast options are high in carbs yet low in protein. If you’re struggling with protein at breakfast, head to the freezer section for a protein-packed breakfast sandwich. “Red’s Egg’Wich Turkey Sausage Sandwiches are a fantastic option for a quick breakfast or lunch,” says Lindsay Cohen RDN, LDN, CDCESa St. Louis-based dietitian and owner of Mama-Betes. “They have 17 grams of protein, taste great and are ready in less than 2 minutes.”
Enjoy one with a side of fruit for filling fiber.
2. Kirkland Signature Wild Alaskan Sockeye Salmon Filets
Salmon is a nutrient-packed food that’s rich in protein, heart-healthy omega-3 fats, and vitamins D and B12. A 3-ounce portion of salmon provides an impressive 22 grams of protein.
“When I’m shopping for protein foods at Costco, I love to pick up a bag of their frozen wild-caught salmon filets,” says Kathryn Durston, RDNdietitian and owner of Naturally Good Nutrition. “These filets are reasonably priced and contain a ton of beneficial micronutrients alongside protein.”
Durston suggests baking or air-frying the filets and enjoying them with rice and vegetables or a salad. For a quick lunch, she likes to cook a filet and add it to one of Costco’s salad kits for a nutritious, balanced meal.
3. Kevin’s Natural Foods Heat-and-Serve Entrees
“I always stock up on Kevin’s Natural Foods heat-and-serve entrees,” says Sheri Casper, RDNCEO of Fresh Communications, Inc. Her favorite is the Honey Garlic Chicken Stir-Frywhich has 15 grams of protein per serving. “They are delicious, ready in 5 minutes and rich in protein, so they’re perfect to have on hand for busy weeknights,” she adds.
This sous-vide chicken is perfectly cooked to remain juicy and tender and includes a delicious gluten-free, paleo-certified sauce. Add rice and veggies for a balanced meal.
4. Tasty Bite Organic Madras Lentils
Looking for an easy vegetarian protein option? Costco’s got you covered with Tasty Bite Organic Madras Lentils. “It’s plant-based, ready to eat in 60 seconds and perfect to stash away in a desk drawer,” says dietitian Alexandria Hardy, RDN, LDNowner of Pennsylvania Nutrition Services. One microwavable pouch offers 11 grams of protein plus 11 grams of digestion-friendly fiber.
5. Kirkland Signature Canned Wild Alaskan Pink Salmon
“I always stock up on Kirkland Signature Canned Wild Alaskan Pink Salmon when I’m at Costco so I have a quick and easy protein source on hand,” says Sarah Alsing, M.S., RDa sports dietitian and recipe creator.
One can delivers 34 grams of protein plus heart-healthy omega-3 fatty acids, no cooking required. “I add the canned salmon to salads or mix it with cottage cheese and a little mustard for a quick salmon salad to enjoy with bell peppers and crackers,” says Alsing.
6. Plain Non-Fat Greek Yogurt
When you need protein in a hurry, toss a container of Kirkland Signature Organic Plain Greek Yogurt into your cart, says Seattle-based dietitian Grace Scarborough, RDN, CD.
A ⅔-cup serving provides 18 grams of protein, plus calcium and gut-friendly probiotics.
Try it in our Greek Yogurt Tuna Salad for a quick, delicious, protein-rich lunch.
7. Amylu Chicken Burgers
“These burgers are a great alternative for those looking to decrease their beef intake,” says Patricia Kolesa MS, RDNdietitian and founder of Dietitian Dish, LLC. One Amylu Chicken Organic Burger Patty provides around 19 grams of protein, depending on the variety.
“Not only are they a high protein option to add to your list, they also taste great,” says Kolesa. She recommends enjoying them like a classic burger or in a burger bowl with your favorite veggies!
8. Tofu
Tofu is another vegetarian protein option you can buy at Costco. One 3-ounce serving provides roughly 7 grams of protein.
“This high-protein plant-powered favorite is versatile and can be easily incorporated in stir-fries, scrambles and soups,” says Christine Milmine, RDNa plant-focused registered dietitian.
For inspiration, check out these Healthy Quick & Easy Tofu recipes.
9. Rotisserie Chicken
“Don’t leave Costco without snagging one of their delicious rotisserie chickens,” says Laura Burak MS, RDa Long Island, N.Y.-based dietitian. With 19 grams of protein per 3-ounce serving they’re a no-brainer for an easy, high-protein weeknight meal.
“You can also use them to make chicken salad, stuff them into tacos or enchiladas, or throw them on a salad for a nice dose of protein at lunch,” says Burak. Need more ideas? Check out these 16 High-Protein Dinners with Rotisserie Chicken.
10. Protein Bars
“The protein bars at Costco are priced well and options are plentiful,” says Alexia Zolis, RDdietitian and founder of The Healthy Living RD. My favorites are the Kirkland Signature Chewy Protein Bars. They contain 10 grams of protein per bar and make a perfect high-protein on-the-go snack.”
The Bottom Line
Costco offers a variety of high-protein options that make it easy to meet your daily protein needs. Whether you’re looking for plant-based choices like tofu or lentils, or convenient animal-based proteins like salmon, rotisserie chicken or Greek yogurt, there’s something for everyone. These dietitian-approved picks aren’t just high in protein. They’re also budget-friendly and easy to incorporate into meals and snacks all day long, so stock up!
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