Costco is more than just massive containers of pickles or 10-pound boxes of frozen fries. It’s also filled with an unexpected amount of healthy, nutritionist-approved grocery treasures that are great for those who want to eat well without breaking the bank. From staples that line the pantry shelves to freezer “discoveries,” this warehouse wonderland is packed with healthy, affordable choices approved by dietitians. But braving those high shelves without a plan? That’s where things might get complicated.
If you’re focused on performance, recovery, or simply feeding your family better, being intentional with your choices matters. That’s why we’ve gathered expert-backed favorites real food finds that deliver high nutritional value, stretch your grocery dollars, and make healthy eating more accessible.
Let’s take a closer look at the best Costco buys that dietitians keep in their carts and a few freezer aisle choices they recommend skipping.
1. Nut Butters, Seeds & Dried Fruit: Shelf Staples with a Mission
Nut butters, seeds, and dried fruit can seem like plain snack foods, yet they are highly nutritious foods when chosen well. Costco offers plenty of these in bulk sizes that are reasonably affordable as well as nutritionally justified.
Peanut Butter & Almond Butter
The plain-named organic peanut butter by Kirkland Signature is an excellent option for its uncluttered ingredient list: nothing but roasted peanuts and sea salt. With 8g of protein and 3g of fiber per serving, this is an excellent match for toast dipping, smoothie mixing, or oatmeal topping. No added sugars or hydrogenated oils here. To many store brands, it’s a healthier option.
Also, Kirkland’s almond butter, made with nothing other than roasted almonds, is a hit for those who enjoy a rich paste without added salt or oil. Almond butter offers necessary fats and vitamin E, and it’s applicable for everything from snack time after exercise to use in the kitchen for baking.
Dried Plums (Prunes)
Underestimated all too often, dried plums (a.k.a. prunes) contain 3g of fiber per serving and a natural sweetness that makes them phenomenal pre-workout or mid-day pick-me-up foods. Potassium content promotes healthy blood pressure, and antioxidants bring long-term value to cellular health. They can be added to smoothies, baked into snacks, or simply consumed as-is.
Chia & Pumpkin Seeds
Chia seeds are a regular household item for most nutrition-conscious consumers. With high amounts of fiber, omega-3s, and vegan protein, they’re perfect for creating chia pudding, adding thickness to smoothies, or even using as a topping for yogurt bowls. Kirkland’s bulk packages make it simple to add them to your lifestyle without draining your wallet.
Pumpkin seeds (sprouted, especially with sea salt) have 8g of protein per serving and are high in magnesium and phosphorus, both good for muscle and bone structure. Putting them in salads or soups adds crunch and nutritional value.
2. High-Protein Snacks & Smart Shelf-Stable Picks
For convenience nutrition, Costco offers several good quality products that skip the junk and offer real value. These snacks are easy to consume on the go, protein-packed, and perfect for keeping energy levels up between meals or after working out.
Chomps Beef Sticks
Avoid extremely processed meat sticks with questionable ingredients. Chomps beef sticks offer 10g of grass-fed protein per serving with no added sugar. They’re ideal to pack in your gym bag or backpack when you need a satisfying, protein-based snack that won’t spike your blood sugar.
Extra Fancy Mixed Nuts (Unsalted)
A mix of almonds, cashews, pecans, and pistachios, this unsalted mix from Kirkland offers heart-healthy fat, 5g of protein, and 2g of fiber per 1/4 cup. Such nuts support satiety, and research indicates that eating nuts every day improves cardiovascular health. Add them to trail mix, sprinkle on oatmeal, or grind into baked goods for texture.
Yogurt as a Versatile Fridge Staple
Liberté Classique Plain 2% Yogurt may look plain, but it’s one of the most versatile foods in the fridge. It’s great as a creamy substitute for sour cream, a base for homemade dips, or the foundation for chia pudding. With a smooth texture and just enough fat, this yogurt eases digestion and can even keep you satisfied longer. Add cacao or berries to make a healthy breakfast or dessert option.
3. Protein-Packed Pantry & Freezer Stars
Need to boost your protein without demolishing your budget? Costco introduces a few pantry and freezer essentials that suit both your performance requirements and weekly meals.
Wild Sardines in Olive Oil
These small fish are big on benefits. At 12g of protein per serving, sardines contribute to recovery, heart health (from their omega-3s), and bone density with vitamin D and calcium. The olive oil they’re stored in adds monounsaturated fats for a satisfying finish. Serve them on bread, mix into noodles, or crunch straight from the can for a speedy, filling bite.
Rainbow Trout Fillets (Frozen)
For busy but driven individuals, individually wrapped trout fillets from the freezer aisle make meal preparation easy. They’re filled with omega-3s and vitamin D, and cook quickly with minimal cleanup. Skin-on, boneless pieces are perfect for crazy nights when you require real food in a rush. Grill, bake, or broil your choice.
Organic Quinoa
This Costco mainstay is a go-to for anyone who wants to swap out refined grains. Quinoa is a complete protein (6g per 1/4 cup dry), high in fiber, and packed with essential minerals. It’s a grain bowl staple, salad, soup, and even breakfast mainstay. Affordable in bulk and easy to prepare, it brings plain meals up to the level of healthy meals.
Wild Blend Rice
For something with a denser, chewier texture, another excellent choice is Costco’s Lundberg Family Farms wild blend rice. Organic, non-GMO, and nutrient-rich, it makes an excellent base for sauces, proteins, and vegetables. It stores nicely in the refrigerator, making it an excellent choice for batch cooking and meal planning throughout the week.
4. Smart Energy Boosters for Athletes & Families
Whether you’re doing errands or marathons, these Costco finds give you a boost of energy without dependence on high-processed energy bars and sweet treats.
Bobo’s PB&Js Oat Sandwich Bars
These oat bars strike a balance between comfort food and performance fuel. Each bar packs 39g of carbohydrates, healthy fats, and a touch of protein. They’re best suited for endurance efforts, but are also an excellent post-lunch or mid-hike snack. Their soft-baked, chewy texture is more treat-like than the typical energy bar.
Dried Fruit as Quick Carbs
Other than prunes, Costco’s dried figs or mango are a source of fast-digesting carbohydrates that could sustain you through long bouts of exercise. Natural sugars deliver speedy power, and potassium and fiber keep muscles functioning and hydrated. These fruits are a smart way of achieving quick power without artificial sweeteners or useless calories.
Quinoa & Rice Combos
Combining quinoa and wild rice creates a nutrient-rich foundation that goes well with roasted vegetables or lean protein. Use it as a meal prep foundation or a quick side dish to serve alongside your family dinner. The protein and fiber levels keep you full and content.
5. What Not to Eat: High-Sodium, High-Fat Frozen Foods
Whereas Costco carries a number of dietitian-approved staples, all those in the freezer case are not approved. Some of the easy dinner options can be a quick fix but to the detriment of your health goals if eaten too often.
Frozen Pot Pies
Pot pies like those at national brands are packed with saturated fat, sodium-rich ingredients (nearly 80% of your daily limit per serving), and refined flour. They’re warm and comforting, but they can contain hydrogenated oils and ultra-processed ingredients that can lead to heart disease in the long term. Better option? Lean chicken and low-sodium broth homemade stew.
Pre-Made Dumplings with Beef Fillings
While tasty, even some frozen dumplings pack a robust sodium punch (as much as 660mg per serving), with added sugar and fat from frying. Select models with lean fillings like chicken or tofu, and steam rather than fry to reduce unwanted fat. Serve with a low-sodium dipping sauce.
Microwavable Cheeseburgers
Quick to prepare but sluggish to positively affect your health, pre-made cheeseburgers often contain heavily processed meat, plenty of preservatives, and white buns that contain minimal fiber. They’re packed with saturated fat and sodium, which is not ideal for long-term heart health. A better option? Build your own on whole grain buns, lean protein, and fresh ingredients.
Costco is not just a bulk-buying paradise it’s a hidden gem for smart shoppers who desire to consume well and live enhanced. With some approach and advice from nutritionists, you can fill your cart with wholesome, value-priced food that powers your performance, recovers your body, and keeps your family healthy.
Stock up on versatile staples like nut butters, seeds, quinoa, and yogurt. Choose simple, protein-packed snacks that go around the junk. And don’t forget to scan the ingredient labels of freezer foods to make sure they’re supporting your health, not sabotaging it.
Happy shopping and here’s to smarter fuel, wiser choices, and carts that bust at the seams with goodness.
