For many, the New Year sparks a renewed commitment to healthy eating. While resolutions can be helpful, they can also lead to discouragement for perfectionists. A more sustainable approach is to simply start again after any slip-ups. To support those aiming for a healthier lifestyle, particularly within the budget-friendly context of Costco, I, as a registered dietitian specializing in weight management for busy parents, have compiled a guide to healthy food options available at the warehouse giant. This guide builds upon previous lists of highly-rated and nutritionist-recommended snacks at Costco, offering a comprehensive overview of nutritious choices.
Protein Powerhouses
Protein is essential for satiety, muscle building, and overall health. Costco offers a variety of protein-rich options to suit different preferences and dietary needs.
Salmon
Costco sells salmon in packs of nine 3.5-ounce pouches, available in Wild Sockeye, Wild Smoked, and Wild Pink varieties. While I personally haven't tried these pouches, I am a big fan of salmon in general. The pouches offer a convenient way to incorporate this omega-3-rich fish into your diet.
Yogurt
Yogurt is a versatile source of protein and probiotics, beneficial for gut health. Costco offers several yogurt options, including:
- Variety Pack (Vanilla, Mixed Berry, Strawberry): These individual cartons (18 per box, 5.3 ounces each) can be a convenient on-the-go option.
- Chobani Yogurt: Similar to the Oikos variety pack, Chobani offers another brand choice for flavored yogurt.
- Kirkland Organic Greek Yogurt: Sold in 3-pound tubs, this is my go-to yogurt. I use it in smoothies, as a topping for meals, and on its own.
Eggs
Once considered unhealthy, eggs are now recognized as a nutritional powerhouse, packed with protein and essential nutrients.
Read also: Costco Keto Shopping
Hard-Boiled Eggs
For those who dislike cooking or peeling eggs, Costco offers pre-peeled, hard-boiled eggs in bags containing 16 two-packs. These are a convenient and quick protein source.
Aidells Chicken Sausages
Fully cooked Aidells chicken sausages can be a great protein option for quick meals.
Chicken (Various Forms)
Costco provides a wide array of chicken options, catering to different preparation preferences:
- Chicken Strips: Sold exclusively at Costco in 48-ounce bags.
- Lightly Breaded Chicken Nuggets: A convenient option for a quick and easy meal.
- Boneless, Skinless Chicken Breasts: A versatile staple for countless healthy recipes.
- Rotisserie Chicken: A famous Costco item. While they may appear greasy, they can be a relatively healthy and convenient option.
- Prepared Chicken Meal: A 36-ounce meal consisting of fully cooked white chicken in a creamy tomato curry.
Protein Bars
Protein bars can be a lifesaver for busy individuals needing a quick and convenient snack. Keep them stashed in your purse, car, or office to avoid skipping snacks and prevent cravings or overeating later. Some options available at Costco include:
- G2G Bars: I sometimes grab these at Costco.
- High-Protein, High-Fiber Bars: These bars are high in protein, fiber, and calcium, and low in carbohydrates and sugar.
- Kirkland Protein Bars: The store-brand protein bars are also high in protein and fiber.
Jerky and Meat Snacks
For those who enjoy dried meat snacks, Costco offers several options:
Read also: Costco Keto Essentials
- Turkey Jerky: Made from turkeys raised without antibiotics.
- Beef Sticks: Made from grass-fed beef, low in calories, and high in protein.
- Chicken Chips: Made from chicken, egg whites, and bone broth.
Fruits and Vegetables
Fruits and vegetables are essential for vitamins, minerals, fiber, and antioxidants. Costco provides a variety of fresh, frozen, and dried options.
Baby Spinach
Baby spinach is a versatile green that can be easily added to meals for a boost of nutrients.
Salad Kits
Costco typically has a great variety of salad kits, which keep meals interesting. These kits are great for busy weeknights since they include pre-washed lettuce, toppings, and premade dressing.
Clementines
A convenient and healthy fruit option, clementines are easy to peel and enjoy.
Honey Crisp Apples
Apples are a great source of fiber and antioxidants. Honey Crisp apples are known for their crispness and flavor.
Read also: Low-carb shopping at Costco
Applesauce
For a convenient way to enjoy the benefits of apples, Costco offers organic applesauce with Vitamin C and no added sugar.
Prunes
Prunes are a good source of disease-fighting phytonutrients, calcium, and fiber.
Dried Fruit Bars
These fruit-based bars come in Strawberry, Mango, and Blueberry flavors, are low in calories, and come in bags of 24 0.7-ounce bars.
Grains and Seeds
Whole grains and seeds provide fiber, energy, and essential nutrients.
Chia Seeds
Chia seeds are a good source of fiber, protein, and Omega 3 Fatty Acids. They can be added to smoothies, yogurt, or oatmeal.
Tortillas
Low in calories and carbohydrates, and high in fiber, tortillas can be a versatile "bread base" for a variety of meals.
Popcorn
Popcorn can be a healthy and satisfying snack when prepared without excessive butter or salt. Costco offers two popcorn options:
- Kirkland Microwave Popcorn: Sold in packages of 44 3.3-ounce bags.
- Ready-to-Eat Popcorn: A convenient option for a quick snack. Skinny Pop popcorn is good for satisfying salty, crunchy snack cravings.
Other Healthy Options
Matcha Tea Powder
Matcha is a powdered green tea known for its antioxidant properties.
Protein Shakes
Protein shakes can be a convenient way to supplement protein intake. Fairlife Nutrition Plan shakes are a popular option, available in chocolate.
Peanut Powder
Lower in fat and calories than traditional peanut butter, peanut powder provides protein and peanut flavor.
Trail Mix
Individual packages of trail mix offer a convenient and healthy snack option. Costco offers 24 1.2-ounce bags in three varieties: Omega Deluxe, Cranberry Health, and Heart Health.
Pistachios
Individual bags of pistachios are another nut-based snack suggestion. The 24 0.7-ounce bags come in three varieties: Roasted & Salted, Sea Salt & Vinegar, and Chili Roasted.
Hummus
Hummus is a plant-based protein source that can be enjoyed with vegetables, pita bread, or crackers. Costco offers boxes containing 20 2.5-ounce individual containers of hummus.
Energy Bites
These energy bites come in packages containing 20 1.25-ounce individual bags in two varieties: Banana, Dark Chocolate and Sunflower Seed; Blueberry Sunflower Seed.
Sauerkraut
Sauerkraut is a fermented cabbage product that is rich in probiotics and fiber. The 50-ounce jars of Wildbrine Organic Sauerkraut are a healthy option at Costco.
Protein Powder
Protein powder can be added to shakes, soups, or oatmeal to boost protein intake.
Collagen Peptides
Collagen peptides are a supplement that may support joint health, skin elasticity, and other benefits.
Important Considerations
- Added Sugar: Be mindful of added sugars in processed foods, such as pasta sauces and flavored yogurts. Look for options with no added sugar or sweeteners.
- Personal Preferences: Choose foods that you enjoy and that fit your dietary needs and preferences.
- Ingredient Control: When possible, opt for whole, unprocessed foods and prepare your own meals and snacks to control ingredients and portion sizes.