Costco can be one of the most practical 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 support balanced meals throughout the week.
We asked MyFitnessPal registered dietitians to share the protein picks they genuinely buy and how they turn those finds into practical, everyday meals.
Why Protein Matters (and How Much Protein You Actually Need)
Protein isn’t just for gym-goers.
Emily Sullivan, RD, MyFitnessPal registered dietitian, explains: “Protein is important for so many different functions in the body. Not only does it help to build and repair muscle, it plays a key role in supporting the immune system, providing energy, regulating fluid levels and making up hormones (1).”
Protein needs vary by person. Brookell White, MS, RD, MyFitnessPal registered dietitian, notes: “A sedentary adult should get about 1.2g/kg. But if you want to lose weight while maintaining muscle, your needs go up, and they increase even further with strength training or muscle-building objectives (2).”
So, the goal isn’t to maximize protein at every meal. It’s to meet your needs consistently.
Best Protein at Costco: Refrigerated Staples Dietitians Buy
Sullivan keeps this plain Greek yogurt stocked 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 added sugar I include, if any (3). I can use it for a morning yogurt parfait, mix it into marinades for proteins, or incorporate it into baked goods to boost protein and add moisture.”
For her, it’s less about a single use and more about flexibility. Greek yogurt can anchor breakfast, enhance savory dishes, or quietly elevate recipes by adding creaminess and protein without excess sweetness.
When purchased in bulk, it becomes one of the most adaptable protein staples you can keep on hand.
Katherine Basbaum, RD, MyFitnessPal registered dietitian recommends these for busy mornings.
“Though it doesn’t take much time to make egg bites from scratch, these are a quick and healthy option when you’re short on time.”
A couple minutes in the microwave delivers 11g worth of protein boost. Add fruit or whole grain toast, and breakfast is handled (4).
Seafood & Lean Protein Options
Joanna Gregg, RD, MyFitnessPal registered dietitian, highlights this freezer staple: “These shrimp cook up in minutes, and just 7 shrimp adds 22 grams of protein (5).”
Shrimp works well in salads, stir fries, tacos, or pasta, making them an easy protein add-on.
Basbaum keeps canned tuna on hand for simple meals. “A can has 42 grams of protein and is one of the healthiest high-protein convenience foods you can find (6).”
Tossed into a tuna salad, layered into a melt, or folded into a grain bowl, it’s one of the easiest and most versatile ways to add flavor and protein to a meal.
Brookell White, MS, RD, MyFitnessPal registered dietitian calls this her all-time favorite protein pick at Costco.
Instead of just using it for soups, she uses it as the cooking liquid for pasta.
“By cooking pasta one-pot style, the protein-rich bone broth gets soaked up into the pasta. You’re then left with a velvety textured sauce and extra protein in each bite,” says White.
Her formula: about 5 cups of bone broth for 12 ounces of pasta, adding more as needed.
She also uses it in soups, stews, sauces, mashed potatoes, and grains, increasing protein content by 9g per serving without adding another main protein source (7).
Costco Plant-Based Protein Our Dietitians Recommend
Costco also offers strong plant-based protein choices.
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-serve hummus cups are perfect for packing in lunches, enjoying on road trips, or pulling out of the fridge for a quick and easy snack,” says Jaeger.
Each 2.5-ounce cup provides 4 grams of plant-based protein, 3 grams of fiber, and healthy fats. It’s a combination that gives this pre-portioned snack staying power (8).
She pairs them with sliced vegetables or whole grain crackers to build a balanced snack that includes protein, fiber, and complex carbohydrates.
The portion-controlled packaging also makes it easier to grab and go without overthinking serving sizes, which is especially helpful when buying in bulk.
Jaeger also keeps quinoa stocked because it’s practical, versatile, and “packs a nutritional punch.”
Per 1/4 cup dry, it provides 6 grams of plant-based protein, 3 grams of fiber, and about 10% of the daily value for iron, making it a more nutrient-dense swap for refined grains (9).
In her kitchen, quinoa often replaces rice in grain bowls, layers easily into mason-jar salads, and even gets scrambled with eggs and vegetables for a more filling breakfast.
It’s a shelf-stable staple that can flex across multiple meals, which makes it especially useful when shopping in bulk.
Jaeger also appreciates that this version is pre-washed, so there’s no need to rinse away quinoa’s natural bitter outer coating before cooking—one less step on a busy night.
White calls hemp hearts one of the easiest ways to boost protein without changing your meals.
“They add 10 grams of protein for every 3 tablespoons (10).”
Instead of building an entirely new recipe, she recommends sprinkling them onto foods you’re already eating, 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 fats per serving, adding both texture and nutrition (10).
Another advantage? They’re extremely shelf-stable. Stored properly, they can last up to a year in the fridge or freezer and about three months in the pantry (11), making them a smart bulk buy at Costco.
Sullivan keeps this stocked year-round.
“When choosing peanut butter, I look for an ingredient list that only has peanuts and salt, and this one delivers.”
With 8 grams of protein per serving, it’s a simple way to add protein to snacks or meals (12).
For high protein snacks Costco shoppers can keep on hand, Gregg recommends these variety packs for portability.
“Easy to keep in your car, purse, bookbag, or briefcase for on-the-go snacking.”
These are also simple add-ons to salads, yogurt, or oatmeal. Each nut packs a good amount of protein per package (45 grams): (13)
- Cashews: 8g
- Peanuts: 12g
- Almonds: 9g
On a side note:
Basbaum also mentions that for shoppers following a vegetarian or vegan diet, options like beans, lentils, nuts, seeds, quinoa, hemp hearts, and tofu make meeting protein needs manageable.
For vegetarians specifically, dairy and eggs offer additional flexibility and can help round out protein intake.
How to Build Balanced Protein Meals
Jaeger emphasizes “Protein is important, but it’s just one piece of the puzzle. The real magic happens when you build meals and snacks with balance in mind.”
Pair protein with:
- Whole grains
- Vegetables
- Fruits
- Healthy fats
Basbaum adds “Protein-fortified food and drinks are all the rage, but it’s best not to rely on them too much.”
Whole food protein sources, like yogurt, beans, eggs, fish, chicken, nuts, and seeds, provide nutrients beyond protein alone.
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 intake trends so you can adjust as needed.
More protein isn’t automatically better. Hitting the right amount for your body is what actually makes a difference.
Frequently Asked Questions
- How much protein should I eat daily?
A sedentary adult generally needs about 1.2 g/kg of body weight per day, though 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 protein, as long as your overall protein intake is adequate (14).
- Can I shop for protein at Costco without buying specialty items?
Yes. Many everyday staples there, like yogurt, eggs, beans, seafood and nuts, are strong protein sources.
Bottom Line
Costco can make protein shopping feel effortless—when you stick with versatile, food staples you’ll actually use. Mix and match animal and plant options, and think in meals.
The most important thing is to choose products that fit your routine and budget.
And if you want a clearer picture of how it’s all adding up, MyFitnessPal can help you track your intake and adjust based on your goals.
The post Top 10 Dietitian-Reviewed High Protein Costco Foods Worth Buying appeared first on MyFitnessPal Blog.
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