Costco can be one of the most useful places to stock your kitchen, especially if you’re trying to prioritize protein.
From seafood and dairy to plant-based staples, there are plenty of high-protein foods at Costco that can sustain a healthy diet throughout the week.
We asked MyFitnessPal’s registered dietitians to share the protein they buy for real and how they turn what they get into real, everyday meals.
Why Protein Is Important (And How Much Protein You Really Need)
Proteins aren’t just for gym goers.
Emily Sullivan, RD, MyFitnessPal registered dietitian, explains: “Protein is important for many different functions in the body.
Protein needs vary from person to person. Brookell White, MS, RD, a registered dietitian for MyFitnessPal, notes: “A sedentary adult should get about 1.2g/kg.
Therefore, the goal is not to increase protein in every meal. To meet your needs consistently.
Best Protein at Costco: Refrigerated Staples Dietitians Buy
Kirkland Signature Organic Greek Yogurt
Sullivan keeps this plain Greek yogurt at home.
“It has 18 grams of protein per serving and no added sugar. I choose plain because it allows me to control how much, if any, sugar I add (3). I can use it for a breakfast yogurt parfait, mix it into marinades for protein, or mix it into baked goods to boost protein and add moisture.”
For him, it’s less about single use and more about flexibility. Greek yogurt can fortify breakfast, enhance nutritious dishes, or quietly elevate recipes by adding cream and protein without being overly sweet.
When bought in bulk, it’s one of the most versatile protein bases you can keep around.
Kirkland Signature Sous Vide Egg White Bites
Katherine Basbaum, RD, MyFitnessPal registered dietitian recommends this for busy mornings.
“Although it doesn’t take much time to make egg bites from scratch, this is a quick and healthy option if you’re short on time.”
A few minutes in the microwave delivers 11g worth of protein. Add fruit or toast, and breakfast is served (4).
Seafood & Lean Protein Options
Kirkland Signature Raw Tail-On Shrimp
Joanna Gregg, RD, a registered dietitian for MyFitnessPal, highlights this freezer staple: “These shrimp cook in minutes, and just 7 shrimp add 22 grams of protein (5).”
Shrimp work well in salads, stir fries, tacos, or pasta, making them an easy protein addition.
Kirkland Signature Albacore Solid White Tuna in water
Basbaum keeps canned tuna on hand for snacks. “A can has 42 grams of protein and is one of the healthiest high-protein foods you can find (6).”
Tossed in a tuna salad, thickened in a smoothie, or folded into a grain bowl, it’s one of the easiest and most versatile ways to add flavor and protein to a meal.
Kirkland Signature Organic Chicken Bone Broth
Brookell White, MS, RD, MyFitnessPal Registered Dietitian calls this her all-time favorite protein pick at Costco.
Instead of just using it for soup, you use it as a pasta cooking liquid.
“By cooking pasta one-pot style, the protein-rich bone broth is absorbed into the pasta. You’re left with a smoother sauce and more protein in each bite,” says White.
His formula: about 5 cups of bone broth for 12 ounces of pasta, adding more as needed.
You can also use it in soups, stews, sauces, mashed potatoes, and cereals, increasing the protein content by 9g per serving without adding another main protein source (7).
Costco Plant-based Protein Our Dietitians Recommend
Costco also offers a strong selection of plant-based proteins.
Kirkland Signature Organic Hummus
Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition loves these for their convenience and great taste.
“Who doesn’t love a little dip with their veggies? These pre-portioned, single-use hummus cups are perfect for packing at lunch, enjoying on road trips, or pulling out of the fridge for a quick snack,” says Jaeger.
Each 2.5-ounce cup provides 4 grams of plant-based protein, 3 grams of fiber, and healthy fats. It’s the compound that gives this pre-portioned meal staying power (8).
Combine them with chopped vegetables or whole grain crackers to create a snack that includes protein, fiber, and complex carbohydrates.
Portion-controlled packaging also makes it easy to grab and go without overthinking serving sizes, which is especially helpful when buying in bulk.
Kirkland Signature Organic Quinoa
Jaeger also keeps quinoa stocked because it’s functional, versatile, and “nutritional powerhouse.”
In a 1/4 cup dry serving, it provides 6 grams of plant-based protein, 3 grams of fiber, and about 10% of the daily value of iron, making it a nutritious replacement for refined grains (9).
In her kitchen, quinoa is often added to rice in cereal bowls, layered into hay salads, and even cooked with eggs and vegetables for a complete breakfast.
It’s a shelf-stable staple that can change between multiple meals, making it especially useful when buying in bulk.
Jaeger also likes that this version is pre-rinsed, so there’s no need to rinse the sticky, naturally bitter quinoa before cooking—one less step on a busy night.
Kirkland Signature Organic Hemp Hearts
White calls hemp hearts one of the easiest ways to boost protein without changing your diet.
They add 10 grams of protein to every 3 (10) tablespoons.”
Instead of creating an entirely new recipe, she recommends sprinkling them on foods you already eat, such as yogurt, oatmeal, salads, or toast, or mixing them into smoothies, baked goods, energy bites, or homemade bars.
Hemp hearts also provide about 12 grams of polyunsaturated fat per serving, which adds both texture and nutrition (10).
Another benefit? They are not very shelf stable. If stored properly, they can last up to a year in the refrigerator or freezer and about three months in the pantry (11), making them a smart bulk buy at Costco.
Kirkland Signature Organic Peanut Butter
Sullivan keeps this stock throughout the year.
“When I choose peanut butter, I look at the ingredient list with only peanuts and salt, delivered.”
With 8 grams of protein per serving, it’s an easy way to add protein to a meal or snack (12).
Kirkland Signature Snacking Nuts Variety Pack
For high-protein snacks Costco shoppers can keep close at hand, Gregg recommends these variety packs for on-the-go.
“It’s easy to keep in your car, purse, briefcase, or purse for on-the-go snacks.”
These are also easy additions to salads, yogurt, or oatmeal. Each nut packs a good amount of protein per packet (45 grams): (13)
- Cheese: 8g
- Nuts: 12g
- Almonds: 9g
On the other hand:
Basbaum also points out that for consumers following a vegetarian or vegan diet, options such as beans, lentils, nuts, seeds, quinoa, hemp hearts, and tofu make their protein needs manageable.
For vegetarians in particular, milk and eggs provide more flexibility and can help complete protein intake.
How to Build a Balanced Protein Diet
Jaeger emphasizes that “Protein is important, but it’s only one part of the puzzle. The real magic happens when you create meals and snacks in mind.”
Pair proteins with:
- Whole grains
- Vegetables
- Fruits
- Healthy fats
Basbaum adds: “Protein-fortified foods and drinks are irritants, but it’s best not to become overly dependent on them.”
Whole food protein sources, such as yogurt, beans, eggs, fish, chicken, nuts, and seeds, provide more nutrients than just protein.
How MyFitnessPal helps
Gregg recommends using MyFitnessPal to monitor your protein intake and see how it contributes to your daily goals.
The My Weekly Report feature provides a snapshot of your eating habits so you can make adjustments as needed.
More protein is not automatically better. Hitting the right amount for your body is what makes the difference.
Frequently Asked Questions
- How much protein should I eat per day?
A non-exercising adult typically needs about 1.2 g/kg of body weight per day, although needs increase with activity level and muscle building goals (2). - Is plant protein as effective as animal protein?
Plant-based protein supplements can support muscle gains comparable to animal proteins, as long as your overall protein intake is adequate (14). - Can I buy protein at Costco without buying specialty items?
Yes. Many everyday foods there, such as yogurt, eggs, beans, seafood and nuts, are solid sources of protein.
The Bottom Line
Costco can make protein shopping feel like a chore—if you stick to a variety of, basic foods you’ll actually use. Mix and match the animal and plant options, then think about food.
The most important thing is to choose products that fit your schedule and budget.
And if you want a clearer picture of how it all comes together, MyFitnessPal can help you track what you’re eating and adjust based on your goals.
