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Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
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,” saysEliza Whitaker, M.S., RDN, a 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.
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 Sandwichesare a fantastic option for a quick breakfast or lunch,” saysLindsay Cohen, RDN, LDN, CDCES, a St. Louis-based dietitian and owner of Mama-Betes. “They have 17 grams of protein, taste great and are ready in less than two minutes.”
Enjoy one with a side of fruit for filling fiber.
2. Kirkland Signature Wild Alaskan Sockeye Salmon Fillets
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 theirfrozen wild-caught salmon fillets,” saysKathryn Durston, RDN, dietitian and owner of Naturally Good Nutrition. “These fillets are reasonably priced and contain a ton of beneficial micronutrients alongside protein.”
Durston suggests baking or air-frying the fillets and enjoying them with rice and vegetables or a salad. For a quick lunch, she likes to cook a fillet and add it to one of Costco’s salad kits for a nutritious, balanced meal.
You Need to Try Katie Lee Biegel’s Method For Roasting Salmon From Frozen ASAP
3. Kevin’s Natural Foods Heat-and-Serve Entrees
“I always stock up on Kevin’s Natural Foods heat-and-serve entrees,” saysSheri Casper, RDN, CEO of Fresh Communications, Inc. Her favorite is theHoney Garlic Chicken Stir-Fry, which has 15 grams of protein per serving. “They are delicious, ready in five 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 withTasty Bite Organic Madras Lentils. “It’s plant-based, ready to eat in 60 seconds and perfect to stash away in a desk drawer,” says dietitianAlexandria Hardy, RDN, LDN, owner of Pennsylvania Nutrition Services.One microwaveable 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 onKirkland Signature Canned Wild Alaskan Pink Salmonwhen I’m at Costco so I have a quick and easy protein source on hand,” saysSarah Alsing, M.S., RD, a 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 Nonfat Greek Yogurt
When you need protein in a hurry, toss a container ofKirkland Signature Organic Plain Greek Yogurtinto your cart, says Seattle-based dietitianGrace Scarborough, RDN, CD.
A ⅔-cup serving provides 18 grams of protein, plus calcium and gut-friendly probiotics.
Try it in ourGreek Yogurt Tuna Saladfor a quick, delicious, protein-rich lunch.
7. Amylu Chicken Burgers
“These burgers are a great alternative for those looking to decrease their beef intake,” saysPatricia Kolesa, M.S., RDN, dietitian and founder of Dietitian Dish, LLC. OneAmylu Chicken Organic Burger Pattyprovides 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
Tofuis 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,” saysChristine Milmine, RDN, a plant-focused registered dietitian.
For inspiration, check out theseHealthy Quick & Easy Tofurecipes.
9. Rotisserie Chicken
“Don’t leave Costco without snagging one of their deliciousrotisserie chickens,” saysLaura Burak, M.S., RD, a Long Island, New York-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 these16 High-Protein Dinners with Rotisserie Chicken.
Is Rotisserie Chicken Healthy? Here’s What a Dietitian Says
10. Protein Bars
“The protein bars at Costco are priced well and options are plentiful,” saysAlexia Zolis, RD, a dietitian and the founder of The Healthy Living RD. “My favorites are theKirkland 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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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Xiao K, Furutani A, Sasaki H, Takahashi M, Shibata S.Effect of a high protein diet at breakfast on postprandial glucose level at dinner time in healthy adults.Nutrients. 2022;15(1):85. doi:10.3390/nu15010085Berryman CE, Lieberman HR, Fulgoni VL 3rd, Pasiakos SM.Greater protein intake at breakfast or as snacks and less at dinner is associated with cardiometabolic health in adults.Clin Nutr. 2021;40(6):4301-4308. doi:10.1016/j.clnu.2021.01.018Hudson JL, Wang Y, Bergia Iii RE, Campbell WW.Protein intake greater than the RDA differentially influences whole-body lean mass responses to purposeful catabolic and anabolic stressors: A Systematic review and meta-analysis.Adv Nutr. 2020;11(3):548-558. doi:10.1093/advances/nmz106U.S. Department of Agriculture. FoodData Central.Fish, salmon, Atlantic, wild, cooked, dry heat.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Xiao K, Furutani A, Sasaki H, Takahashi M, Shibata S.Effect of a high protein diet at breakfast on postprandial glucose level at dinner time in healthy adults.Nutrients. 2022;15(1):85. doi:10.3390/nu15010085Berryman CE, Lieberman HR, Fulgoni VL 3rd, Pasiakos SM.Greater protein intake at breakfast or as snacks and less at dinner is associated with cardiometabolic health in adults.Clin Nutr. 2021;40(6):4301-4308. doi:10.1016/j.clnu.2021.01.018Hudson JL, Wang Y, Bergia Iii RE, Campbell WW.Protein intake greater than the RDA differentially influences whole-body lean mass responses to purposeful catabolic and anabolic stressors: A Systematic review and meta-analysis.Adv Nutr. 2020;11(3):548-558. doi:10.1093/advances/nmz106U.S. Department of Agriculture. FoodData Central.Fish, salmon, Atlantic, wild, cooked, dry heat.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Xiao K, Furutani A, Sasaki H, Takahashi M, Shibata S.Effect of a high protein diet at breakfast on postprandial glucose level at dinner time in healthy adults.Nutrients. 2022;15(1):85. doi:10.3390/nu15010085Berryman CE, Lieberman HR, Fulgoni VL 3rd, Pasiakos SM.Greater protein intake at breakfast or as snacks and less at dinner is associated with cardiometabolic health in adults.Clin Nutr. 2021;40(6):4301-4308. doi:10.1016/j.clnu.2021.01.018Hudson JL, Wang Y, Bergia Iii RE, Campbell WW.Protein intake greater than the RDA differentially influences whole-body lean mass responses to purposeful catabolic and anabolic stressors: A Systematic review and meta-analysis.Adv Nutr. 2020;11(3):548-558. doi:10.1093/advances/nmz106U.S. Department of Agriculture. FoodData Central.Fish, salmon, Atlantic, wild, cooked, dry heat.
Xiao K, Furutani A, Sasaki H, Takahashi M, Shibata S.Effect of a high protein diet at breakfast on postprandial glucose level at dinner time in healthy adults.Nutrients. 2022;15(1):85. doi:10.3390/nu15010085
Berryman CE, Lieberman HR, Fulgoni VL 3rd, Pasiakos SM.Greater protein intake at breakfast or as snacks and less at dinner is associated with cardiometabolic health in adults.Clin Nutr. 2021;40(6):4301-4308. doi:10.1016/j.clnu.2021.01.018
Hudson JL, Wang Y, Bergia Iii RE, Campbell WW.Protein intake greater than the RDA differentially influences whole-body lean mass responses to purposeful catabolic and anabolic stressors: A Systematic review and meta-analysis.Adv Nutr. 2020;11(3):548-558. doi:10.1093/advances/nmz106
U.S. Department of Agriculture. FoodData Central.Fish, salmon, Atlantic, wild, cooked, dry heat.
