Looking to boost your protein intake without breaking the bank? Costco, known for its bulk savings, is a surprisingly good source of high-protein options that are both affordable and nutritious.
These protein powerhouses support weight management, muscle growth, and overall well-being. Whether you’re aiming to pack more protein into your meals or looking for convenient snacks, Costco has you covered.
Dairy & Snacks:
- Kirkland Signature Organic Greek Nonfat Yogurt: This classic is a winner! A two-thirds cup serving packs a whopping 18 grams of protein—nearly double the amount found in regular yogurt. High protein intake can help protect against weight gain and obesity, making it a smart choice for those watching their weight.
- Go Raw Sprouted Organic Pumpkin Seeds: These crunchy seeds are an easy way to add extra protein (8 grams per ¼ cup) to your snacks or trail mix. Pair them with Greek yogurt for a protein-packed boost.
- Whisps Single Serve Parmesan and Cheddar Cheese Crisps: Don’t underestimate these! A single serving delivers 9 grams of protein from parmesan, and 6 grams from cheddar. They’re shelf-stable, making them ideal grab-and-go snacks.
Protein Supplements & Convenience Meals:
- Levels Grass Fed Whey Protein, Double Chocolate: Whey protein is a staple for athletes and those looking to build muscle mass. This supplement provides a convenient 24 grams of protein per scoop, easily added to shakes or smoothies.
- Kirkland Signature Organic Hard-Boiled Eggs: Perfectly prepped and ready to eat, these hard-boiled eggs (12 grams of protein per two-egg serving) are great for on-the-go meals or a quick snack alongside fruit.
- Kevin’s Natural Foods Roasted Garlic Chicken: Busy nights? Costco’s heat-and-eat meal options can be surprisingly healthy! This roasted chicken boasts 35 grams of protein per serving.
Canned & Shelf-Stable Proteins:
- Wild Planet Wild Pacific Sardines in Extra Virgin Olive Oil: Don’t just think fish sticks! These sardines are packed with 12 grams of protein per 2-ounce serving, along with healthy fats, B12, selenium, calcium, iron, and omega-3s. Versatile for salads or even a unique sandwich spread.
- Wild Alaska Coho Salmon Filets: Wild-caught salmon is a nutritional superstar. A 5.4-ounce serving provides 39 grams of protein and fulfills nearly all your daily B12 needs, essential for energy production, brain function, and red blood cell formation.
Beans & Legumes – Powerhouses in Disguise:
- Goya Black Beans: These versatile beans deliver a whopping 15.2 grams of protein per cup and 15 grams of fiber! Add them to salads, rice dishes, or even baked goods for a fiber and protein boost that keeps you feeling full and satisfied.
- S&W Organic Garbanzo Beans (Chickpeas): A half-cup serving packs 6 grams of protein and 6 grams of fiber, making them another excellent choice for promoting fullness after meals.
- Tasty Bite Organic Madras Lentils: These flavorful lentils offer 11 grams of protein per two-thirds cup serving, along with a significant dose of potassium, calcium, and iron.
Grains & Seeds:
- Kirkland Signature Organic Quinoa: This ancient grain boasts 8 grams of protein per cooked cup, surpassing most other grains. Plus, it’s gluten-free and rich in fiber, folate, and iron.
- Okami Organic Edamame: Fully cooked and ready to eat, edamame provides a convenient snack with 11 grams of protein per half-cup serving.
Other Notable Picks:
- Wild Planet Wild Albacore Tuna: This canned fish offers a shelf-stable high-protein option with 33 grams per 5-ounce serving. Enjoy it in salads, sandwiches, or straight from the can for a quick and easy meal.
- Vital Proteins Collagen Peptides: Collagen powder can be a pricey addition to your routine, but Costco makes it more accessible. These peptides offer 18 grams of protein per scoop, easily mixed into beverages both hot and cold.
A Note on Healthy Fats & More:
Remember that some items, like Kirkland Signature Organic Hemp Hearts (10 grams of protein in 3 tablespoons) or Adams 100% Natural Crunchy Peanut Butter (8 grams in 2 tablespoons), also provide valuable healthy fats—important for brain function and nutrient absorption. Also, prioritize whole foods whenever possible; supplements should complement a balanced diet, not replace it.
Costco’s diverse range of high-protein items offers something for everyone, whether you’re seeking convenient snacks, meal staples, or workout fuel. Incorporating these into your shopping cart can help you reach your protein goals while staying within budget—a win-win for healthy living!
