Costco’s prepared food section is loaded with convenient options, but not all are diet-friendly. Some items can be surprisingly healthy with the right portions or tweaks, while others are better left behind. Here’s a detailed breakdown of the best and worst picks to help you shop smarter.
Surprisingly Healthy Costco Prepared Foods
Roasted Chicken and Swiss Cheese Roll-Ups $11.99/28 oz
A low-carb option using roasted chicken breast and Swiss cheese, ideal for quick lunches or snacks.
Nutritional Facts
- Calories 180
- Fat 10g
- Carbs 3g
- Sodium 400mg
- Dietary Fiber 0g
- Sugar 1g
- Protein 16g
Ingredients
Chicken breast, Swiss cheese, seasoning
Preparation Instructions
Ready to eat; serve cold or at room temperature.
Steamed Edamame $10.99/32 oz
A plant-based protein snack that’s fiber-rich and easy to prepare.
Nutritional Facts
- Calories 100
- Fat 3g
- Carbs 9g
- Sodium 0mg
- Dietary Fiber 4g
- Sugar 1g
- Protein 9g
Ingredients
Edamame (soybeans)
Preparation Instructions
Steam in microwave or boil for 3–5 minutes.
Chicken Street Tacos Kit (with modifications) $15.99/48 oz
By using half the crema and tortillas, this fan favorite becomes a protein-rich, lower-calorie meal.
Nutritional Facts
- Calories 190
- Fat 10g
- Carbs 13g
- Sodium 480mg
- Dietary Fiber 2g
- Sugar 2g
- Protein 16g
Ingredients
Grilled chicken, cheese blend, cabbage slaw, tortillas, crema
Preparation Instructions
Warm tortillas and chicken separately. Assemble and enjoy.
Grilled Chicken Skewers $12.89/28 oz
A clean, lean protein that’s ideal for meal prep.
Nutritional Facts
- Calories 140
- Fat 3g
- Carbs 1g
- Sodium 420mg
- Dietary Fiber 0g
- Sugar 0g
- Protein 25g
Ingredients
Chicken breast, seasoning blend
Preparation Instructions
Heat in oven, grill, or microwave.
Rotisserie Chicken $4.99/3 lb
One of Costco’s best-known bargains; low in carbs and high in protein.
Nutritional Facts
- Calories 140
- Fat 7g
- Carbs 0g
- Sodium 460mg
- Dietary Fiber 0g
- Sugar 0g
- Protein 19g
Ingredients
Chicken, water, seasoning blend
Preparation Instructions
Ready to eat; serve warm or cold.
Kirkland Signature Salmon with Basil Pesto Butter $19.99/1.5 lbs
A rich source of omega-3s with flavorful basil pesto; moderate your butter use to keep it light.
Nutritional Facts
- Calories 370
- Fat 28g
- Carbs 2g
- Sodium 450mg
- Dietary Fiber 0g
- Sugar 0g
- Protein 28g
Ingredients
Salmon fillet, basil pesto butter
Preparation Instructions
Bake at 400°F for 15–20 minutes.
Mediterranean Orzo Salad $10.79/32 oz
A light, herbaceous salad with feta, olives, and orzo pasta.
Nutritional Facts
- Calories 280
- Fat 13g
- Carbs 30g
- Sodium 420mg
- Dietary Fiber 3g
- Sugar 2g
- Protein 7g
Ingredients
Orzo, tomato, cucumber, olives, feta, vinaigrette
Preparation Instructions
Serve chilled or at room temperature.
Egg White Spinach & Swiss Cheese Frittatas $13.99/20 ct
Great low-calorie breakfast loaded with protein and greens.
Nutritional Facts
- Calories 70
- Fat 2.5g
- Carbs 3g
- Sodium 320mg
- Dietary Fiber 0g
- Sugar 1g
- Protein 9g
Ingredients
Egg whites, spinach, Swiss cheese, milk
Preparation Instructions
Microwave or bake until heated through.
Quinoa Salad $8.99/32 oz
A colorful, plant-based grain salad packed with fiber and protein.
Nutritional Facts
- Calories 220
- Fat 8g
- Carbs 28g
- Sodium 300mg
- Dietary Fiber 4g
- Sugar 2g
- Protein 7g
Ingredients
Quinoa, corn, black beans, bell peppers, vinaigrette
Preparation Instructions
Serve cold; ready to eat.
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Costco Prepared Foods You Might Want to Skip
BBQ Pork Ribs $16.99/48 oz
A smoky classic, but it comes drenched in sugary sauce and fat.
Nutritional Facts
- Calories 520
- Fat 36g
- Carbs 16g
- Sodium 760mg
- Dietary Fiber 0g
- Sugar 14g
- Protein 28g
Ingredients
Pork ribs, BBQ sauce
Preparation Instructions
Bake or grill until heated through.
Beef Bulgogi $18.49/48 oz
Korean-style marinated beef high in sodium and sugar.
Nutritional Facts
- Calories 400
- Fat 24g
- Carbs 20g
- Sodium 970mg
- Dietary Fiber 1g
- Sugar 17g
- Protein 24g
Ingredients
Beef, soy sauce, sugar, sesame oil, garlic
Preparation Instructions
Pan-fry or grill.
Stuffed Bell Peppers $13.99/40 oz
Colorful but carb-heavy with cheese-loaded filling.
Nutritional Facts
- Calories 490
- Fat 26g
- Carbs 32g
- Sodium 840mg
- Dietary Fiber 4g
- Sugar 6g
- Protein 28g
Ingredients
Bell peppers, ground beef, rice, cheese, tomato sauce
Preparation Instructions
Bake at 375°F for 50 minutes.
Chicken Alfredo with Penne $16.99/56 oz
Creamy and indulgent but loaded with saturated fat.
Nutritional Facts
- Calories 480
- Fat 28g
- Carbs 36g
- Sodium 810mg
- Dietary Fiber 2g
- Sugar 4g
- Protein 21g
Ingredients
Pasta, Alfredo sauce, chicken breast
Preparation Instructions
Bake until bubbling and golden.
Enchilada Bake with Rotisserie Chicken $16.49/48 oz
Hearty but heavy on sodium and fat.
Nutritional Facts
- Calories 460
- Fat 25g
- Carbs 30g
- Sodium 790mg
- Dietary Fiber 3g
- Sugar 4g
- Protein 22g
Ingredients
Chicken, corn tortillas, cheese, enchilada sauce
Preparation Instructions
Bake at 400°F for 40–50 minutes.
Kirkland Signature Meat Lasagna $17.49/3 lbs
Tasty and satisfying, but a sodium and calorie bomb.
Nutritional Facts
- Calories 560
- Fat 32g
- Carbs 38g
- Sodium 940mg
- Dietary Fiber 3g
- Sugar 7g
- Protein 28g
Ingredients
Pasta, beef, tomato sauce, cheese blend
Preparation Instructions
Bake for 60–90 minutes depending on size.
Chicken Pot Pie $19.99/5 lbs
Comfort food classic with buttery crust and rich filling.
Nutritional Facts
- Calories 670
- Fat 44g
- Carbs 44g
- Sodium 890mg
- Dietary Fiber 3g
- Sugar 5g
- Protein 22g
Ingredients
Chicken, vegetables, pastry crust, cream sauce
Preparation Instructions
Bake at 375°F for 60–75 minutes.
Macaroni & Cheese $12.49/40 oz
Kid favorite, but extremely calorie-dense.
Nutritional Facts
- Calories 550
- Fat 34g
- Carbs 39g
- Sodium 850mg
- Dietary Fiber 1g
- Sugar 3g
- Protein 18g
Ingredients
Elbow pasta, cheddar cheese sauce
Preparation Instructions
Bake or microwave until bubbly.
Pulled Pork $14.99/32 oz
Tasty but high in fat and sugar from sauce.
Nutritional Facts
- Calories 420
- Fat 30g
- Carbs 10g
- Sodium 820mg
- Dietary Fiber 0g
- Sugar 8g
- Protein 20g
Ingredients
Pork shoulder, BBQ sauce
Preparation Instructions
Microwave or heat on stovetop.
Final Thoughts
With a little label reading and portion control, Costco’s prepared foods can support a balanced lifestyle. Choose wisely and you can enjoy both flavor and nutrition without compromise.
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