The 10 Best High-Protein Foods to Buy at Costco

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The 10 Best High-Protein Foods to Buy at Costco

Benefits of Protein

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Protein takes a long time to digest, which 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 been shown to reduce post-meal blood glucose levels after lunch and dinner. Additionally, research reveals that a protein-packed breakfast may decrease the risk of developing cardiovascular disease.

For most adults, consuming 0.8 grams of protein per kilogram of body weight each day is enough to maintain lean muscle. 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

These breakfast sandwiches are a great option for a quick breakfast or lunch. "Red’s Egg’Wich Turkey Sausage Sandwiches are a fantastic option for a high-protein breakfast or lunch," says Lindsay Cohen RDN, LDN, CDCES. "They have 17 grams of protein, taste great, and are ready in less than 2 minutes."

1. 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 their frozen wild-caught salmon fillets," says Kathryn Durston, RDN.

1. Kevin’s Natural Foods Heat-and-Serve Entrees

These heat-and-serve entrees are a great alternative for those looking to decrease their beef intake. "These burgers are a great alternative for those looking to decrease their beef intake," says Sheri Casper, RDN. One serving has 15 grams of protein.

1. Kirkland Signature Organic Plain Greek Yogurt

A ⅔-cup serving of this Greek yogurt provides 18 grams of protein, as well as calcium and gut-friendly probiotics. "This protein-rich Greek yogurt is a fantastic addition to a protein-rich lunch or breakfast," says Grace Scarborough, RDN, CD.

1. Amylu Chicken Burgers

These chicken burgers are a great option for vegetarians or those looking for a lower-fat alternative. "These burgers are a great alternative for those looking to decrease their beef intake," says Patricia Kolesa M.S., RDN. One serving has 19 grams of protein.

1. Tofu

Tofu is another vegetarian protein option available at Costco. A 3-ounce serving provides around 7 grams of protein. "This high-protein plant-powered favorite is versatile and can be easily incorporated into stir-fries, scrambles, and soups," says Christine Milmine, RDN.

1. Rotisserie Chicken

These rotisserie chickens are a great option for a high-protein weeknight meal. "Don’t leave Costco without snagging one of their delicious rotisserie chickens," says Laura Burak, M.S., RD. With 19 grams of protein per 3-ounce serving, they’re a no-brainer for an easy, high-protein dinner.

1. Protein Bars

These protein bars are a great option for a high-protein on-the-go snack. "The protein bars at Costco are priced well and options are plentiful," says Alexia Zolis, RD. My favorites are the Kirkland Signature Chewy Protein Bars, which contain 10 grams of protein per bar.

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!

FAQs

• Q: Is protein really that important for my health?
  A: Yes, protein is important for maintaining and repairing muscle tissue, as well as providing energy.
• Q: How much protein do I need each day?
  A: Most adults need about 0.8 grams of protein per kilogram of body weight each day.
• Q: What are some high-protein foods I can buy at Costco?
  A: Some high-protein options available at Costco include Red’s Egg’Wich Turkey Sausage Sandwiches, Kirkland Signature Wild Alaskan Sockeye Salmon Fillets, Kevin’s Natural Foods Heat-and-Serve Entrees, Kirkland Signature Organic Plain Greek Yogurt, Amulau Chicken Burgers, Tofu, Rotisserie Chicken, and Protein Bars.