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For me, stepping into Costco is akin to a kid walking into a candy store. The sights, sounds, and smells keep me entertained for literally hours. But this sensory overload can quickly distract even the most focused shopper—myself included as an RD—especially when on the hunt for food choices that are both nutrient-dense and delicious, and make sense for my weekly meal prep.
But over the years, I’ve discovered a handful of tried and true products that I rely on and look for amidst the chaos of a bustling Costco. These products are not only an excellent value, plenty nutritious, and incredibly delicious but they’re actually best purchased from Costco for a handful of reasons. While I could make a list of 60 products, here are my top 10 must-grabs when shopping at Costco.
I typically stock up on my favorite pantry staples when I head to Costco, including this whole grain-rich Seeds of Change quinoa and brown rice blend. Quinoa (though technically a seed) is most notably one of the few complete plant-based protein sources, meaning that it provides you with all nine essential amino acids needed for muscle and tissue growth, maintenance, and repair. One cup of this mix offers an impressive five grams of protein.
Both brown rice and quinoa are also high-fiber foods, which slows digestion to support the blood sugar response, binds to dietary cholesterol in the small intestine to moderate cholesterol levels, encourages digestive regularity, and feeds the beneficial bacteria living in our gut microbiome, among many other benefits.
You’ll find a noteworthy five grams of fiber per serving of this blend—not to mention all the micronutrients it offers between the quinoa, brown rice, and garlic it contains. (Just some of these include zinc, B vitamins, folate, copper, manganese, magnesium, phosphorus, selenium, and antioxidant-rich plant compounds which combine to support immune, metabolic, bone, and heart health.)
I also love that this blend—that I’ve only ever found exclusively at Costco—can be quickly prepared in either the microwave or a skillet for easy weeknight dinners served alongside a lean protein and salad, though it’s also perfect in fried rice, grain bowls, and soups.
When I have canned tomato products in my pantry, I know that I’ll be able to whip up a range of healthy recipes in a pinch. The sweet, slightly acidic taste of Kirkland’s organic tomato sauce is the perfect base for satisfying pasta sauces, soups, enchiladas, brothy beans, and even risotto.
Plus, this minimal-ingredient, no-added-sugar tomato product has plenty of nutrition to offer. Tomatoes are an excellent source of vitamin C, vitamin A, and the plant compound lycopene. Vitamin C is a potent immune-booster, vitamin A supports eye health, and lycopene supports both of those body systems as well as gut health. Plus, you can’t beat the price of this 12-pack compared to other grocery stores, which is why I always buy it from Costco.
Black beans are another Costco must-grab, as a versatile, nutritious, and flavorful ingredient. The S&W 8-pack is not only an excellent value compared to other grocers but it’s also lower in sodium than many other canned black beans (so you can control the salt yourself when cooking). Black beans are high in protein, fiber, B vitamins, iron, magnesium, and manganese to support tissue, gut, immune, metabolic, heart, and bone health.
Plus, iron is infamously associated with the prevention and treatment of anemia through its support of healthy red blood cell production. I add these black beans to salads, soups, and stir fries, or make them into refried beans for tostadas, tacos, and burrito bowls.
When snacktime rolls around, I often reach for raw, unsalted nuts, like these Kirkland Signature organic cashews. Costco is *the* place to buy nuts as they are so much cheaper than other retailers while still tasting incredible. If I’m not snacking on them raw, I use these cashews for homemade nut milk, baked goods, trail mix, stir fries, or as salad toppers.
They’re nutritiously dense, offering protein, fiber, unsaturated fats, copper, magnesium, manganese, zinc, phosphorus, iron, selenium, and B vitamins. The unsaturated fats in these nuts also help lower LDL (low-density lipoprotein ’) cholesterol levels, reducing heart disease risk.
I pretty much only buy massive bags of Bob’s Red Mill products from Costco as I run through them so quickly. Their steel cut oats are top-quality, offering all the fiber, protein, and minerals, like magnesium, zinc, copper, phosphorus, iron, and selenium, that I value from whole grains.
Oats notably contain a specific type of fiber called beta glucan which not only boosts the immune system but acts as a powerful prebiotic (or food) for the healthy bacteria in the gut microbiome. If not made into a hearty bowl of oatmeal in the morning, I add these oats to smoothies, baked goods, and even a breading layer for proteins like tofu and chicken.
After olive oil, avocado oil is my most-used cooking oil thanks to its neutral flavor, high smoke point, and impeccable nutrition. This two-pack from Chosen Foods almost always ends up in my cart as I can only find it at Costco in my area. Cooking sprays are super convenient for simple cooking and baking, and thankfully, this product doesn’t contain any of the concerning aerosols or propellants found in similar products that have been in the press as of late. Plus, it’s a nutrient-dense option rich in the antioxidant vitamin E as well as heart-healthy unsaturated fats.
I used this spray just the other night while making whole grain drop biscuits, but it’s also ideal for ensuring none of your baked goods, proteins, or veggies stick to the pan. Plus, each can lasts
Hemp hearts are undeniably tasty and nutritious, but often cost an arm and a leg, which is why I always purchase them from Costco. Their store brand variety isn’t only organic but super high-quality—good enough to eat straight from the bag (trust me, this isn’t always the case). I add hemp hearts to salads, smoothies, and chia puddings for a healthy dose of fiber, protein, unsaturated fats, and bone-building calcium, magnesium, phosphorus, and potassium.
One nostalgic childhood dish that has stuck with me into adulthood is a well-made tuna sandwich—it’s creamy, salty, and super satisfying, though I also add tuna to casseroles, pastas, and salads. What has changed in my adult years, however, is that I’ll only buy sustainably-sourced tuna, which is why I opt for Wild Planet tinned fish. They do an excellent job at sourcing tuna in a lower-impact way through pole and line catch methods which avoid ecosystem-damaging bycatch.
But Wild Planet’s quality comes at a price which is why I buy the six-pack from Costco, it’s about the price of three cans at basically any other grocery store. Plus, tuna is a fantastic source of anti-inflammatory omega-3 fatty acids which benefit both immune and heart health.
For a healthy sweet treat, I pick up the That’s It mini fruit bars from Costco as most other grocers only carry the full-sized bars. These minis offer the perfect amount of sweetness for an afternoon pick-me-up with zero added sugars. It’s just an added bonus that each mini contains a notable two grams of fiber and plenty of vitamin C and anti-inflammatory plant compounds as fruit-based products.
Speaking of fruit, you’ll always find frozen options in my Costco cart. This Clovis Farms super smoothie mix features both organic fruits *and* veggies. This blueberry, strawberry, raspberry, kale, spinach, and banana blend makes whipping up a smoothie so simple. All I do is add a cup or two to my blender with some hemp hearts, chia seeds, cashew milk (I love my homemade version), and maybe a spoonful or two of my favorite nut butter. In a couple seconds I’m left with a nourishing smoothie full of fiber, protein, micronutrients, and plenty of plant compounds.
The inclusion of kale and spinach in this mix means I don’t have to wash or prep any fresh greens to reap all of their immune, gut, and heart-boosting benefits (thanks to their fiber and vitamin K content). And like many of the other products on this list, I can only find this frozen mix at Costco.
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