As a personal trainer, I love shopping for high protein Costco snacks because they are high quality, cost-effective, and support my health and wellness goals.
Costco also has an excellent selection of individually wrapped snacks which make it super convenient to grab a healthy and easy snack for on-the-go.
Why is protein Important?
Protein is an essential nutrient that plays many important roles in the body. Here are some reasons why protein is important:
How much protein do I need?
According to the Institute of Medicine, the average adult needs a minimum of 0.8 g protein /kg of bodyweight/day.
To calculate the amount of protein you need in a day, take your body weight in pounds, divide it by 2.2 to get your weight in kilograms, then multiply that number by 0.8.
Example: For a 120lb female
- 120lb/2.2 = 54.5kg
- 54.5kg x 0.8g pro/day = 43.6 g pro/day to meet the recommended daily allowance of protein
What makes a snack high in protein?
While there is no official amount of protein, I classify snacks that are at least 10-15g of protein per serving to be high in protein.
The Best Costco Protein snacks (Ranked from highest to lowest protein)
|Snack||Protein per serving|
|Almond Flour Tortillas||6g|
|Hippeas + Harvest Snap Peas||6g|
Canned tuna is a great source of protein, with 20 grams per serving. It is versatile and can be used in a variety of recipes, from salads to sandwiches.
SafeCatch is one of my favorite canned tuna brands because they test their tuna extensive for it's mercury content.
Kirkland Signature Greek yogurt
The Kirkland Signature Greek yogurt is a weekly staple in my shopping cart.
Costco has greek yogurt that is much more cost effective than buying it at other grocery stores such as Whole Foods or Trader Joe's.
Greek yogurt is a protein-packed snack, with 18g of protein per serving, and contains probiotics for gut health.
I love getting edamame at Costco, which come frozen in convenient bags.
With around 17 grams of protein per cup, they are a great plant-based protein packed snack.
RX bars are my favorite protein bars because they are made with simple, whole food ingredients and contain 12 grams of protein per bar.
They come in a variety of flavors and are perfect for a quick, on-the-go snack.
Beef jerky is a great source of protein, with 9 grams per serving. It is a savory and satisfying snack that is perfect for on-the-go.
I love the beef jerky from Country Archer because is is made from grass-fed beef, which is leaner and also packs more omega-3 fatty acids, antioxidants, and essential nutrients compared to conventionally raised beef.
These crispy, cheesy snacks are made with 100% Parmesan cheese and contain 9 grams of protein per serving.
I actually love eating these along with some air-popped popcorn as a cheesy popcorn snack.
They are a great low-carb and lactose-free snack.
How can Parmesan whisps be lactose free?
Parmesan whisps are lactose-free because as cheese matures, the yeast naturally consumes the lactose in the process.
These creamy cheese wedges are a great source of protein, with 6 grams per serving.
They come in a variety of flavors and are perfect for spreading on crackers or veggies.
I love adding this to my pasta sauce at the end of cooking to add additional creaminess and also spread onto some rice cakes.
Peanut butter is a great source of protein, with 8 grams per serving.
In case you missed my review of the Kirkland Signature Smooth Peanut Butter and other natural peanut butters, it is one of my favorites!
Whether it's on a hike or for school lunch, I love having trail mix as a sweet and salty snack that is individually wrapped and perfect for on-the-go.
The Power Up Trail mix at Costco is a snack with a moderate amount of protein, with 5 grams per serving.
I like the Power Up brand specifically because it has a variety of different dried fruits, nuts, and seeds that provide more vitamins and minerals.
Nuts (Peanuts, Almonds, Cashews)
Buying nuts in bulk including cashews, peanuts, and almonds are a cost-effective way to buy these protein-packed snacks.
With 6-9 grams of protein per serving, they are a crunchy and delicious snack.
Costco sells a variety of different nuts that come either raw and unflavored or roasted and seasoned.
Chickpeas are a great source of vegetarian protein, with 4 grams per serving.
These convenient individually portioned hummus cups at Costco are perfect for a quick and easy snack when paired with carrots, celery, or chips.
Almond Flour Tortillas
These tortillas are made with almond flour and are a great source of protein, with 6 grams per serving. They are grain-free, gluten-free and perfect for making wraps or quesadillas.
I also love cutting these into triangles and putting them into the air fryer to crisp up into tortilla chips.
Hippeas & Harvest Snap Peas
While these don't necessarily meet the criteria for being the highest in protein, they are not bad for being a crunchy salty snack.
Both Hippeas and Harvest Snappeas are made with chickpeas and snap peas which are a great source of protein, with 6 grams per serving.
When consumed in moderation, these crunchy chips can be a healthier alternative to chips and other salty snacks.
As a dietitian and personal trainer, I highly recommend going to Costco for a great place to shop for cost-effective protein snacks.
If you'd rather make your own protein snacks at home, check out these recipes:
- Blueberry Overnight Oats with Protein Powder
- Protein Microwave Mug Cake Recipe (NO Protein Powder or Baking Powder)
- 5-Ingredient Protein Cottage Cheese Bagels RECIPE
- 3 Ingredient Protein Fluff RECIPE
- Easy Strawberry Protein Bars RECIPE (Healthy, Gluten-Free)
- No-Bake Four Ingredient Protein Bars Healthy Recipe
- Collagen Protein Bar Recipe (Gluten-Free, Healthy)
- Crispy Air Fried Chicken Wings RECIPE (No Oil)
- The Easiest Cottage Cheese Chocolate Pudding RECIPE
- Easy Homemade Cheese Crackers Recipe (No Artificial Ingredients)