Everyone seems to be upping their protein intake these days, and it’s no surprise why. Protein is vital in keeping you full, helping build and repair muscle, and even managing blood sugar levels.
But cooking protein-rich meals can be time-consuming and expensive. That’s where Costco steps in with its affordable, high-protein options. We talked to diet experts to find the best high-protein foods to buy at Costco, so you can get the nutrients you need without spending too much money.
Why Protein is Important for Your Diet
Protein is an essential macronutrient that your body needs for various functions. One of its key benefits is that it digests slowly, which helps keep you full for extended periods. Eating a breakfast high in protein can help keep your blood sugar levels steady all day.
Furthermore, protein plays a vital role in muscle building and repair. For those who are active or looking to lose weight, increasing protein intake to around 1.3 grams per kilogram of body weight daily is recommended. This helps maintain lean muscle mass and can even aid in muscle growth.
Now that we understand the benefits, let’s dive into the ten best high-protein foods to buy at Costco, according to dietitians.
Top 10 Benefits of Protein Intake
1. Red’s Egg’Wich Turkey Sausage Sandwiches
These convenient sandwiches are perfect for busy mornings. Each sandwich contains 17 grams of protein and can be ready in less than two minutes. Dietitian Lindsay Cohen, RDN, LDN, CDCES, loves these for their quick prep and great taste. Pair one with a side of fruit to make a balanced, fiber-filled meal.
2. Kirkland Signature Wild Alaskan Sockeye Salmon Filets
Packed with heart-healthy omega-3s and 22 grams of protein per 3-ounce serving, Costco’s frozen wild-caught salmon filets are a dietitian’s favorite. Kathryn Durston, RDN, praises their affordability and nutrient profile. Bake or air-fry the filets for an easy, nutritious dinner with vegetables and rice.
3. Kevin’s Natural Foods Heat-and-Serve Entrees
Kevin’s Natural Foods Heat-and-Serve Entrees, like the Honey Garlic Chicken Stir-Fry, offer 15 grams of protein per serving for a fast, protein-packed dinner. Sheri Casper, RDN, recommends keeping these on hand for busy nights, as they’re quick to prepare and come with gluten-free sauces.
4. Tasty Bite Organic Madras Lentils
For a plant-based option, Tasty Bite Organic Madras Lentils deliver 11 grams of protein and 11 grams of fiber per serving. This microwaveable meal is ready in just 60 seconds, making it an excellent choice for a quick lunch. Dietitian Alexandria Hardy, RDN, LDN, loves the convenience of this protein-rich option.
5. Kirkland Signature Canned Wild Alaskan Pink Salmon
Each can of Kirkland Signature Canned Salmon provides 34 grams of protein. Sarah Alsing, M.S., RD, appreciates how easy it is to add canned salmon to salads or make a quick salmon salad for a protein-packed snack or meal.
6. Plain Non-Fat Greek Yogurt
Greek yogurt is a protein powerhouse, with 18 grams of protein per serving. Grace Scarborough, RDN, CD, recommends Costco’s Kirkland Signature Organic Plain Greek Yogurt for its high protein content and versatility. Use it in smoothies and dressings, or enjoy it with fruit for a quick snack.
7. Amylu Chicken Burgers
Amylu Chicken Burgers are an excellent alternative for those looking to cut back on red meat. Each burger contains 19 grams of protein. Patricia Kolesa, M.S., RDN, enjoys these flavorful patties in a traditional burger or a protein-packed salad bowl.
8. Tofu
Tofu is a versatile, plant-based protein option that provides about 7 grams of protein per 3-ounce serving. Christine Milmine, RDN, recommends incorporating tofu into stir-fries, soups, or scrambles. It’s easy to find and perfect for vegetarian or vegan diets.
9. Rotisserie Chicken
Costco’s famous rotisserie chicken is affordable and provides 19 grams of protein per 3-ounce serving. Laura Burak, M.S., RD, suggests using it for quick, protein-packed meals like chicken salads, tacos, or high-protein snacks.
10. Protein Bars
Costco has many protein bars to choose from, and Alexia Zolis, a registered dietitian, suggests the Kirkland Signature Chewy Protein Bars. These bars have 10 grams of protein each and are great for a quick snack to keep you full until your next meal.
Why Costco is a Great Place for High-Protein Foods
Costco has a lot of high-protein foods at really good prices. They have plant-based proteins like tofu and lentils, as well as easy meal options like rotisserie chicken and frozen salmon. Costco has something for everyone.
At Costco, the high-protein options are good for busy people because they are easy to make & not too expensive. You can get a meal or yogurt with lots of protein without having to cook for a long time.
Conclusion:
Eating enough protein doesn’t have to be complicated or expensive. With these dietitian-approved picks from Costco, you can easily stock up on high-quality, high-protein foods that fit your budget and lifestyle.
Whether you’re a meat-eater or prefer plant-based options, Costco has something for everyone, helping you quickly meet your protein goals.