A Dietitian’s Favorite High-Protein Meals at Costco

As a dietitian, I spend a lot of time talking about the importance of protein. It’s the essential building block for muscle repair, it helps keep you feeling full and satisfied after a meal, and it provides sustained energy to get you through your day. But let’s be realistic—cooking a high-protein meal from scratch every night isn’t always possible. Life gets busy, and convenience often wins. That’s where my weekly Costco run comes in.

The aisles of Costco are filled with prepared and semi-prepared meals that promise a quick solution for breakfast, lunch or dinner. Over the years, I’ve put many of them to the test, specifically looking for options that were not only convenient but also packed a serious protein punch—at least 15 grams per serving. After trying many, I found that some were clear winners, while others were just OK.

Here are the six high-protein prepared meals from Costco that have earned a permanent spot in my shopping cart. They strike the right balance of taste, nutrition and pure convenience.

1. Red’s Egg’Wich

Finding a high-protein breakfast that isn’t loaded with sugar can be a challenge. That’s why the Red’s Egg’Wich caught my eye. Offering up 17 grams of protein, these little sandwiches use two fluffy eggs as the “buns” sandwiching a turkey sausage patty with a slice of American cheese.

What I love most is the simplicity and flavor. They cook in the microwave in under two minutes, making them perfect for chaotic mornings. The sausage is savory without being overly greasy, and the egg has a surprisingly good texture for a frozen product. From a nutritional standpoint, they are a great gluten-free option that keeps you full until lunchtime. I pair this with some fruit and a nice cup of coffee, and I am good to go in the morning.

2. Kevin’s Natural Foods Beef & Broccoli Stir-Fry

Kevin’s Natural Foods has become a staple in my fridge, and the Beef & Broccoli Stir-Fry is a standout. This kit comes with tender sous vide beef strips and a paleo-friendly sauce. With 17 grams of protein per serving, it’s a fantastic dinner shortcut. The best part is that you can customize it by adding your own fresh or frozen vegetables.

The beef is incredibly tender, and the broccoli florets are a great addition, but I always toss in extra veggies from my freezer, like snap peas and bell peppers, to boost the fiber content. The ginger sauce is flavorful without being too sweet, and the entire meal comes together quickly in a skillet. It’s a simple meal that tastes like you spent much more time on it than you actually did.

3. Premier Protein Pancakes

Pancakes that are high in protein? Sign me up. The Premier Protein Pancakes are a game-changer for anyone who loves a classic breakfast but wants to avoid a midmorning sugar crash. A serving of three pancakes provides 15 grams of protein and is ready after just a minute in the microwave. They come out fluffy and have a pleasant, slightly sweet taste that doesn’t require a ton of syrup.

I like to top mine with a scoop of plain Greek yogurt and a handful of fresh berries for an extra protein and fiber boost. While these are a fantastic convenience item, it’s good to be mindful of the toppings you choose. A little pure maple syrup goes a long way. They are perfect for a quick weekend breakfast that feels indulgent but still helps you meet your protein goals.

4. Morey’s Seasoned Wild Alaskan Salmon

When it comes to high-quality, easy-to-prepare protein, Morey’s Seasoned Wild Alaskan Salmon is at the top of my list. Each fillet is individually packaged and seasoned, delivering an impressive 31 grams of protein per serving. This is one of the highest-protein convenience items you can find, and the health benefits of salmon, like its rich omega-3 fatty acids, make it even better.

This isn’t a complete meal on its own, but that’s what makes it so versatile. I usually bake the fillet in the oven or air fryer, which takes about 15 to 20 minutes. To make it a balanced dinner, I pair it with a microwaveable pouch of quinoa or brown rice and a large serving of steamed green beans. The pre-seasoned fillet saves a step and provides a delicious, savory flavor that pairs well with almost any side.

5. Milton’s Craft Bakers Cauliflower Crust Pizza

Let’s be honest: sometimes you just want pizza. Milton’s Craft Bakers Cauliflower Crust Pizza allows you to satisfy that craving while still getting a good dose of protein. A third of the Roasted Vegetable pizza provides 18 grams of protein, which is impressive for a frozen pizza. The cauliflower crust is surprisingly sturdy and has a great, slightly crispy texture.

To turn this into a more complete meal, I always add a big side salad. The pizza is topped with roasted zucchini, bell peppers and onions, but a fresh salad adds extra nutrients and fiber. The sodium content is on the higher side, as with most frozen pizzas, so this is more of a “once in awhile” meal for me. Still, for a busy night when you need something fast and satisfying, it’s an excellent option to have in the freezer.

6. Kirkland Signature Yakisoba Stir-Fry

This stir-fry kit is a lifesaver on nights when I have zero time to cook. The Kirkland Signature Yakisoba Stir-Fry comes with precooked noodles, seasoned cooked chicken, a vegetable blend and a savory sauce, providing 18 grams of protein per serving.

The whole meal comes together in one pan in less than 10 minutes. The noodles have a great texture, and the vegetable mix includes broccoli, carrots and snap peas, adding color and nutrients. The sauce is tasty, but it is high in sodium, so I often use a little less than what’s provided. It’s a customizable, incredibly fast meal that the whole family enjoys.

Honorable Mention

Actual Veggies Black Bean Cheddar Burger

This veggie burger didn’t make the main list because its 13 grams of protein falls shy of my 15-gram goal. However, it deserves an honorable mention. For busy nights, these burgers are fantastic. They are made from whole-food ingredients like black beans, corn and red peppers, and they pack in an impressive 8 grams of fiber per patty. They have a great texture and flavor, especially when served on a whole-wheat bun with a slice of avocado. If you’re looking for a solid plant-based option and aren’t as strict about hitting that 15-gram protein number, this is a great choice.

The Bottom Line

Finding prepared meals that are both convenient and nutritious can feel like a challenge, but Costco offers some truly great options. These high-protein finds help me stay on track with my health goals without adding stress to my busiest days.