Healthy Costco Grocery Haul with a Registered Dietitian

Do you enjoy shopping at Costco as much as I do? I visit my local Harris Teeter or Trader Joe grocery store several times a week, but there’s something special about a Costco run. The wide aisles filled with fresh produce and seasonal favorites offer a lot of healthy options if you’re aiming for a balanced lifestyle. I applied for Costco membership with the Mooresville, NC store when they opened and have never looked back.

As a registered dietitian, I make biweekly visits to stock up on family favorites and household essentials. Today, I’m sharing my favorite Costco picks that are whole foods and staples in my pantry and fridge. These items taste great and make creating healthy (& macro friendly) meals much simpler, especially on busy days. Whether you’re looking for a great source of protein, healthy fats, or whole grains, I’ve got you covered. If you’re following the FASTer Way with me, you’ll definitely want save this post to refer back to!

In the FASTer Way program I coach, we emphasize the importance of balanced and satisfying meals. The goal is to include a mix of protein, fiber, and healthy fats in every meal to keep you feeling full and energized. That’s why I’ve categorized my list into healthy fats, fiber, protein, and healthy carbs. Let me know what questions you have!

Heart-Healthy Fats

For a good source of fat, which can help manage heart disease, help keep you full and on track to hit your macro targets on low carb days, I’ve got a few must-haves:

• Avocado Mash: Squeeze some lime juice on this perfect addition to any meal! It’s full of those heart-healthy monounsaturated fats and essential nutrients; a great way to satisfy hunger.
• Kirkland Fancy Mixed Nuts: These are chock-full of healthy fatty-acids and they make a perfect quick snack when paired with a source of lean protein.  Protein shake maybe?
• Kirkland Basil Pesto: Toss it with some whole-grain pasta, miracle noodles or drizzle over grilled veggies; either way, you’re getting those heart-healthy fats and a ton of flavor.  I particularly love this pesto because it doesn’t have that weird aftertaste that other store bought brands have. Normally, I would make my own pesto- but this one tastes so good, I don’t have to!
• Hummus Cups: Snacks are all set for the week’s meal prep with these protein and plant-based goodies.
• Kirkland Nut Butters:  Whichever you choose, just be sure that there is little to no added sugar!
• Costco Extra Virgin Olive Oil:  Whether we’re sautéing vegetables or making salad dressings, this high quality oil is always in my cabinet.  I even use it in baking sometimes 🙂

Protein Powerhouses

Looking for protein options? Here’s what I keep in my cart:

• Frozen Atlantic Salmon Fillets: With enough omega-3 fatty acids to make any heart happy, Costco’s salmon is a staple for my healthy meals. I usually make these on Monday nights for a quick 14 minute meal. Read more about it here!

• Greenridge Farms Beef Sticks: These are a fan favorite.  They remind my of the kabanos Polish sausage that my father would bring home from Brooklyn when I was a kid. My children love these for school lunches and they fit really well into my macros on a low carb day.  You can find them in the refrigerated protein section.  

• Ground Bison: This high-quality meat with essential amino acids is a super lean substitute for your traditional ground beef.  We like to use it for burgers, taco night or chili.  

• Rotisserie Chicken Breast:  Convenience meets nutrition with this high-protein, minimal fuss choice.  It’s ready for you to simply serve with dinner, or make chicken salad with.  Don’t forget to make your own broth after! While you can get the whole chicken already cooked, they sell the large packages of precooked and pulled chicken in the prepared foods area.

• Bare Chicken Nuggets: These are the famous nuggets that taste like the Chick-fil-A nuggets.  My children love them and they’re my favorite to add to my signature salad too.  If you follow my IG stories, you know I eat it a few times a week!  They make for quick family meals that keep everyone happy!

• Built Puff Protein Bars:  These are a collagen protein bar that are dipped in real chocolate, so if you have a sweet tooth like me – these satisfy it.  They have a marshmallowish type center, they’re delicious and have 17 grams of protein per serving!
• Boiled Eggs:  I have always, always, always boiled my own eggs.  But Costco sells them already peeled and packaged in 2’s which takes less time and brainpower when packing food for the-go.

Fiber-Filled Finds

Reaching your daily value for fiber is no joke.  That’s 25 or 38g respectively for women and men.  And Costco makes sure I hit that target with:

• Kirkland Rolled Oats: With a hearty bowl of oats; packing in grams of fiber and whole grains.

• Black Beans:  I like to have these on hand to mix into salsa or add to taco meat for extra fiber.  

• Kirkland Signature Quinoa: Whether you’re into brown rice bowls or trending TikTok recipes, these are fiber-rich (and protein) and full of flavor and an easy substitute for rice. I like to cook one cup of quinoa with 1.5 cups of water and then divide into 4 portions to eat sweet or savory later in the week.

• Cauliflower Rice: Perfect for side dishes, adding to stir-fries, even to smoothies for a boost of micronutrients and fiber. Easy, delicious, and nutritious!

• Benefiber: If you’re traveling, or if your diet is light on fresh fruits, vegetables and whole grains it’s not a bad idea to take a fiber supplement to support your gut health.

• Frozen Broccoli: We actually really like Kirkland frozen broccoli. One large package has several smaller bags inside, so you can take one out, microwave it and not have extra broccoli fall out all over the freezer. One bag is perfect for our family dinner with a little extra to spare for the next day’s lunch.

Quick & Healthy Carbohydrates

Complex carbs provide our bodies with sustained energy, so I’ve got the inside scoop on the best ones:

• Dave’s Killer Bread:  This is one of our favorite whole-grain bread options.  They sell it in a two pack, and they are easy to freeze for future use.  
• Simple Mills Almond Flour Crackers: Whether it’s for a sandwich or a charcuterie board, these are great options.
• Kirkland Signature Organic Blueberries (frozen): Fruits are nature’s candy, packed with vitamins, essential for those who love dried fruit and berries.

Other Costco hall-of-famers:

• Raos Sauce:  Whether it’s for pasta night with tomato sauce or a creamy curry, these are a good addition to your next meal.
• Kirkland Almond Milk: These boxes are very handy to have in the pantry for last minute smoothies or baking.
• Kombucha: Stay hydrated and gut-happy with these delightful beverages.

Check these items out during your next Costco haul; and let me know what favorites I missed! Remember, the key to a balanced diet is a mix of macronutrients and flavors to keep your body nourished and satisfied.

— Melanie Marcus MA RD, your guide to smarter grocery shopping and easier macro friendly meals.