Protein-Rich Foods to Buy at Costco

I used to prefer sweet food to anything else. I loved big bowls of sugary cereal, lot of candy, French toast/waffles/pancakes with lots of syrup (even for dinner), and always ate baked goods and/or ice cream before bed. Before keeping kosher, I even often preferred sweet dinners at restaurants (e.g., waffles; pancakes) over savory options. Knowing that, overall, I ate a pretty balanced diet (my mom cooked and we ate dinner as a family almost every night), I did not worry too much about protein. In college,  when not eating the vegetarian option (they seemed to make about 10 versions of rotating “stew”), I was left with pasta with “red sauce” (official name) or butter. I did not pay too much attention to protein but ate peanut butter sandwiches and eggs enough that I assumed I was fine. I still often preferred sweet cereal or waffles for meals. Since then, although there are nights when I want (and have) sweet carbs, I have much less tolerance for sweet food and notice that I feel better when I eat more balanced meals. So, although I do not count grams of protein or other macro- or micronutrients, I am interested in finding foods with protein to help balance the overall meals.

I know many people, especially those who work out, are very concerned about protein. Therefore, I figured I’d share the items on the list of recommend protein-rich foods at Costco. However, because the details of the nutrition are never my focus on the blog, I am not including the specific stats for the items. 

20 Best High-Protein Foods to Buy at Costco

1. Kirkland Signature Organic Hard-Boiled Eggs

Costco sells a package of 16 two-pack servings of hard-boiled eggs. 

I like hard boiled eggs. They are healthy, easy and quick to eat, and convenient for transporting. They can be eaten plain or made into egg salad. I remember first seeing them sold in convenience stores severe years ago and thinking it was a good (albeit weird) idea. Since then, I have seen them many places. I have never tried a hard-boiled egg from a package but do like knowing they are an option. Given Costco, I would have expected a package with way too many eggs, but 16 two-packs is reasonable, depending on the expiration date.

2. Kirkland Signature Egg Whites

Another egg product is the 100% liquid egg white product.

Oh, egg yolks…a debate for so long. I have always eaten yolks. When I have bought liquid eggs, I have bought the regular variety, made from both the whites and the yolks. However, I wouldn’t be opposed to trying egg whites, either for an egg meal or to add to recipes (or oatmeal, as I recently read that oatmeal can be an easy way to add protein to the hot cereal). 

3. Fairlife Chocolate Protein Shake

The article suggests these chocolate protein shakes, made from milk and without added sugar. 

When I discussed these shakes in the post about the best breakfast items for weight loss (9 Best Costco Breakfast Foods for Weight Loss), I mentioned that I don’t often like protein drinks, due to the “chalky” taste. However, although reluctant at first, I would be open to trying these. I have often enjoyed other forms of nutrition shakes with baked goods or pancakes/waffles (balancing those sweet carbs with the protein!)

4. Fage Total 0% Milkfat Yogurt

This Greek yogurt is high in protein but low in fat, sugar, and carbs.

I have certainly written about my love of Greek yogurt. I reviewed the 2% variety in the past (Product Review: Fage 2% Plain Greek Yogurt). It is great on its own, with baked goods (again, it balanced the sweet carbs), fruit, or with granola (Product Review: Kirkland Ancient Grains granola). Since I started eating Greek yogurt years ago, I find “regular” yogurt to be too thin. Furthermore, since I started eating plain yogurt, fruited yogurt tastes too sweet(I don’t know how I used to eat white chocolate raspberry yogurt!)

5. Kirkland Signature Organic Plain Nonfat Yogurt

Costco also sells their own version of plain Greek yogurt. Not surprisingly, it has the same health benefits as the name brand, and can be purchased for a lower price. It is also organic.

I have also reviewed this product and buy it almost every week (Product Review: Kirkland Organic Greek Yogurt). I am happy with the other yogurt and appreciate the options at Costco (“Strong” and “weak” sections of Costco).

6. Kirkland Signature Farm Raised Atlantic Salmon (Boneless + Skinless)

The article points out that Costco sells a lot of frozen seafood options, including salmon.

I think it’s clear that I love salmon (Product Review: Foppen Hot Smoked Salmon); (Product Review: Royal Fjord salmon); (Product Review:Kirkland Signature Smoked Salmon)). I actually have eaten this frozen salmon and enjoyed it very much (Product Review: Kirkland frozen Atlantic salmon). Any of the salmon varieties sold at Costco make a great meal when combined with a grain (I often have a potato (Product Review: Russet Potatoes)) and salad or vegetable (I love tomatoes and often eat a bunch on the side (Product review: grape tomatoes)).

7. Kirkland Signature Farm Raised Tilapia Loins (Boneless + Skinless)

Another fish option at Costco is tilapia. 

I have never bought the tilapia at Costco and plan to stick with salmon. 

8. Kirkland Sliced Oven Roasted Turkey Breast

The article mentions that turkey breast is a lean source of protein. 

Even if it were kosher, I don’t like deli meat very much. Although I will eat turkey on very rare occasions, it is only a whole turkey sliced thick.

9. Dietz & Watson Organic Roasted Turkey Breast

In addition to the Kirkland turkey, Costco also sells an organic, brand name variety.

Again, not for me.

10. Whisps Parmesan Cheese Crisps

The author mentions Whisps and describes them as baked, crispy cheese. She compares them to chips or crackers. 

I wouldn’t buy these due to the unkosher cheese but they sound appealing. I used to love Cheezits (especially the white cheddar ones) and although this product is not the same as crackers, I wonder if there would be similarities in taste.

11. Wonderful Pistachios No Shells Variety Pack

Costco sells a variety pistachio package (Roasted & Salted, Sea Salt & Vinegar, and Chili Roasted) with 24 individual packages.

I love pistachios but rarely eat them. I definitely overdid it on the pistachios during Passover in college and, since then, have only eaten them a few times. (I think I’m afraid of my apparent lack of control when it comes to them!) The few times I have eaten them are when they are in a nut mix (Product Review: Kirkland Signature Extra Fancy Unsalted Mixed Nuts). However, I don’t like them nearly as much in this mix as when I eat them plain. I think that they taste fresher when in the shell. In addition, they have a stronger pistachio taste when eaten alone than when part of a nut mix because they serm to absorb the taste of the other nuts in the mix. I also tend to prefer plain nuts, which is why I get the unsalted. However, I like the idea that these nuts are a good protein source so that even if I do eat “too many” pistachios, I can view it as healthy! (Reminds me of when a friend’s father ate peach ice cream and joked that he could tell her mother that he had fruit). 

12. Think! Creamy Peanut Butter Protein Bars

The article mentions the variety pack of protein bars that includes Creamy Peanut Butter and Brownie Crunch varieties. 

I don’t eat many protein bars. Although I am sure they have greatly improved in terms of texture, I still associate them with the sticky, chalky Power bars I ate in high school and college before sporting events. 

13. Chomps Original Beef Sticks

The author points out that meat sticks are the way to eat meat as a snack.

Even if these were kosher, I have no interest in dehydrated meat. (Oddly enough, Costco does sell kosher beef jerky. I find it hard to believe that the market is large enough that, given the limited number of items Costco sells (Countering anti-Costco sentiments: Part 1), kosher beef jerky makes the cut).

14. Simply Fuel Chocolate Coconut Peanut Butter Protein Balls

Apparently, this item is created by a dietician and contains not only protein but also a billion probiotics.

I had never heard of this brand so I looked it up. These protein balls are not kosher but they sound good to me in theory because I like chocolate, coconut, and peanut butter. 

15. Kirkland Signature Chocolate Brownie Protein Bar

Costco also sells a protein bar under the company’s private brand.

Again, I tend to avoid protein bars due to my fear that they will be chalky.

16. Kirkland Signature Creamy Almond Butter

The article mentions that, although almond butter can be expensive, Costco offers it at a lower price than other stores. 

Nut butters other than peanut butter definitely do tend to be more expensive. Although I do love peanut butter (Product Review:Kirkland organic creamy peanut butter), I am also a big fan of almond and cashew butters. However, they definitely can be pricey. This almond butter at Costco is delicious and a much better deal than I have seen for almond butter in other stores (Product Review: Kirkland almond butter). It is definitely a messy spread (I suggest saving it for home rather than taking it places for lunch) but a delicious messy spread.

17. Kirkland Premium Chunk Chicken Breast

Costco sells cans of chicken breast that do not have to be refrigerated and therefore are a poultry option to buy in bulk. 

Even if this were kosher chicken, I wouldn’t eat it because the idea of warm, canned chicken weirds me out. I suppose it is not that different from tuna, which I very much enjoy (Product Review: Kirkland Albacore tuna). However, whether it is because I grew up with canned tuna or just view unrefrigerated fish as safer than unrefrigerated meat, I am much more comfortable with canned fish.

18. Health Warrior Grains & Seeds Variety Pack Oatmeal

A breakfast option at Costco is a variety pack of individual packets of oatmeal (10 Maple Cinnamon Date; 10 Apple Walnut). Apparently, this oatmeal contains seeds, contributing to the high amount of protein. 

I love oatmeal and eat it several times during the week. However, one reason I eat it is because it is plain and that is often what I want, now that I have less tolerance for sweet food. I have eaten it with nuts and nut butter in the past to add to its heartiness. However, I prefer it on its own and don’t worry about lacking protein. However, I have read suggestions to cook in milk (which I have done and enjoy) or to add eggs to it while cooking (I have not tried this idea but think it would be worth trying).

19. S&W Organic Garbanzo Beans

The author writes about the many benefits of chickpeas with respect to both nutrition and versatility.

I ate hummus growing up and occasionally had chickpeas or other beans in salads (I used to enjoy going to restaurants with the massive salad bars because we never had so many toppings at home…beans, sunflower seeds, cold peas, a variety of dressings…) but they were not a common food for me. (Plus, I remember my brother telling me that “mass quantities of chickpeas can cause brain damage”) Once I got to college and had access to the salad bar and a desire to find protein sources as a vegetarian, I started adding either chickpeas or kidney beans to my nightly salad. I eat them less now, although I still frequently eat hummus. I have also tried and enjoyed roasted, salted chickpeas as a snack a few times.

20. Kirkland Signature Albacore Solid White Tuna in Water

The final item on the list are the 7-oz. cans of tuna packed in water. 

Although my tuna consumption these days is limited to the tuna deluxe (Product Review: Golden Taste Tuna Deluxe), I used to eat the canned tuna a lot (Product Review: Kirkland Albacore tuna). Although both tuna (obviously), they are different enough that I consider them very different meals. Despite not buying it at the moment, the canned tuna has always been very high quality (it is actually Bumble Bee; (Who makes Kirkland products? (Part 3 of 3)) and a larger can than most cans of tuna.

Do you purchase these high-protein foods at Costco? Any others you’d recommend?