Top News

Protein does loads of good things for your body. These between-meal bites will help you get more of it.

Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT

Key Points

• Protein snacks should provide at least 7 grams of protein and minimal added sugars for balance.
• Costco offers convenient, high-protein options like beef jerky, protein shakes and nuts.
• Pumpkin seeds and RxBars are affordable, protein-packed snacks with fiber.

Protein gets a lot of love as far as nutrients go. And for good reason. After all, what other nutrient helps control appetite, builds muscle and keeps blood sugar levels steady?

As helpful as protein is, though, most of us aren’t leveraging it to its full potential. Why? Unlike carbs and fat, the body can’t store protein, so we need a steady supply of it throughout the day. That’s where snacks come in. A high-protein snack or two is an easy way to keep that protein coming throughout the day.

Of course, you could whip up your own healthy, high-protein snacks. But some days just don’t afford the time. For days like this, it’s helpful to have easy grab-and-go protein snack options from Costco.

What does a healthy, high-protein snack look like? First, it should provide at least 10% of the Daily Value or 7 grams of protein, which is slightly more than you’d get from a large egg. It’s also important to take a look at what else is in (or, really, what isn’t in) your snack—like added sugars, which can mess with your blood sugar and energy levels. A good cap for added sugars is about 3 g per serving (5% DV), but less is even better. And a few grams of fiber to slow digestion and support gut health is always a nice bonus.

Which high-protein Costco snacks check all the boxes? Here are my favorites.

1. Beef Jerky Sticks

While I wouldn’t recommend scarfing down a burger for a snack, when you’re craving meaty satisfaction without all the saturated fat, beef jerky delivers. Of course, brands can vary wildly in their nutrition and ingredient profiles, so it’s key to read the label. I’m a big fan of Country Archer Minis. Two mini sticks contain roughly 8 g of high-quality protein, yet only about 3 g of saturated fat. If you’re concerned about ingredients, you’ll be happy to know they’re made from lean cuts of 100% grass-fed beef and are also free of preservatives, nitrites and added sugars. And if keto or paleo is your thing, these will fit nicely into your eating plan. Considering that grass-fed beef can be a pricey protein, they’re a bargain for a 14-ounce bag.

2. Protein Shakes

I’m not usually a fan of drinking your calories—unless, that is, you get something in return. That’s where protein shakes come in. For example, Fairlife Nutrition Plan protein shakes pack 30 g of protein. That’s the amount you’d get from a 3½-ounce cooked chicken breast. Not bad for an 11.5-ounce bottle! And if you’re a chocolate lover, they’re also a great way to satisfy a craving. For even more nutrition, look for brands that list milk as the first ingredient with no added sugars. You’ll net a hefty dose of bone-building calcium and vitamin D plus potassium for balanced blood pressure.

3. Nuts

Nuts are a fantastic way to satisfy your craving for crunch and work in some heart-healthy plant protein while you’re at it. Whether you’re a fan of peanuts, pistachios, almonds, cashews or a mix, Costco has got you covered (although if you can only choose just one, pistachios boast more protein than any other nut). For convenience, you can pick up a 30-pack box of Costco’s single-serve Kirkland Signature Variety Snacking Nuts or a Wonderful Pistachios 24-pack variety box. But if you have a little more time on your hands, buying larger bags and pre-packing your own portions at home is a great way to save money and reduce packaging waste.

4. Pumpkin Seeds

Whether you’re allergic to tree nuts or just want to shake up your snack routine, pumpkin seeds are an outstanding choice. According to the Go Raw Organic Pumpkin Seeds label, one-quarter cup has 8 g of protein plus 2 g of digestion-friendly fiber. In addition, pumpkin seeds are packed with minerals, like magnesium, which can help with energy levels. And here’s a nice surprise: Go Raw Organic Pumpkin Seeds are a fraction of the price of tree nuts. They’re delicious on their own, but if you’re feeling creative, try roasting them with homemade everything bagel seasoning for a punch of extra flavor.

5. Protein Bars

Protein bars are a quick, convenient way to work in protein on the go—and Costco has loads of different options. The trouble is that they can vary considerably in their protein content. Plus, they’re not always exactly healthy. Even though some are low-sugar, others are spiked with sugary syrups or honey, not to mention additives and preservatives. That’s why I’m a big fan of RxBars. They’re made with whole ingredients like dates, peanuts and egg whites and deliver 12 g of protein per bar with no added sugar. They also have 4 to 5 g of fiber per bar, and fiber plus protein is a great filling snack to help get you to your next meal. Plus, their Chocolate Sea Salt and Blueberry flavors taste like dessert!

6. Tuna

While you might not think of tuna as a grab-and-go snack, Costco sells Bumble Bee Snack on the Run Tuna Salad Kits. Each can has a pull-tab top, so you don’t need a can opener. It even comes with a few crackers and a spoon, so it’s all ready to toss into your bag and go. Each can contains 7 g of protein—8 if you eat the 6 crackers that are included with each kit. Plus, tuna provides healthy fats, so your heart and brain will thank you, too.

Our Expert Take

Next time you find yourself in Costco, make sure to add a few of these high protein snacks to your cart. From nuts and pumpkin seeds that you can either buy in bulk or convenient single-serve snack packs to tuna salad kits to ready to enjoy items like beef jerky sticks, protein bars and drinks, Costco has your protein needs covered. Make sure to pair your protein with fiber sources like fruit or snacking veggies and you have a complete snack to keep you satisfied.