A Chef’s Top 10 Budget Protein Picks at Costco—#4 Might Surprise You

May 17, 2025

Getting enough protein daily doesn’t have to mean breaking the bank. Costco is a go-to destination for high-quality grocery staples, including some surprisingly affordable protein-rich options.

These 10 Costco finds make it easy to hit your daily nutrition goals without overspending. Dig in!

1. Kirkland Signature Plain Greek Yogurt $8.57/48 Oz

Greek yogurt is a staple for high-protein breakfasts and snacks. Its straining process concentrates protein and reduces sugar.

Nutritional Facts (per 2/3 cup):

Calories: 100
Total Fat: 0g
Carbohydrates: 6g
Sodium: 55mg
Sugar: 5g
Protein: 18g

Ingredients:

Cultured pasteurized skim milk.

Preparation Instructions:

Keep refrigerated. Eat as-is or mix with fruit, honey, or granola.

2. Good Culture Whole Milk Classic Cottage Cheese

Cottage cheese is having a moment—and it’s easy to see why. It’s rich in protein and incredibly versatile in both savory and sweet dishes.

Nutritional Facts (per ½ cup):

Calories: 110
Total Fat: 4.5g
Carbohydrates: 3g
Sodium: 420mg
Sugar: 3g
Protein: 13g

Ingredients:

Cultured skim milk, cream, sea salt, enzymes.

Preparation Instructions:

Refrigerate after opening. Enjoy plain, in recipes, or blended into sauces and dressings.

3. Chomps Grass-Fed Beef Sticks $21.14/12 Ct

These clean-label snack sticks are perfect for when you’re on the move and need a protein boost.

Nutritional Facts (per stick):

Calories: 100
Total Fat: 6g
Carbohydrates: 0g
Sodium: 290mg
Protein: 10g

Ingredients:

Grass-fed beef, water, sea salt, lactic acid, celery juice, spices.

Preparation Instructions:

Shelf-stable. Open and enjoy as-is.

4. Kirkland Signature Cage-Free Liquid Egg Whites $14.92/6 Ct

Packed with protein and free of fat and cholesterol, these egg whites are perfect for quick, clean meals.

Nutritional Facts (per 3 tbsp):

Calories: 25
Total Fat: 0g
Carbohydrates: 0g
Sodium: 75mg
Protein: 5g

Ingredients:

100% liquid egg whites.

Preparation Instructions:

Shake before use. Cook thoroughly before eating.

5. Kirkland Signature Protein Bars $18.40

These bars are protein-packed and budget-friendly—perfect as a post-workout snack or meal replacement.

Nutritional Facts (per bar):

Calories: 190
Total Fat: 7g
Carbohydrates: 22g
Dietary Fiber: 15g
Sugar: 2g
Protein: 21g

Ingredients:

Milk protein isolate, whey protein isolate, soluble corn fiber, almonds, water, cocoa.

6. Safe Catch Yellowfin Tuna $16.16/6 Ct

This tuna is not only high in protein, but every batch is mercury-tested, making it safe for everyone—including pregnant individuals.

Nutritional Facts (per 3 oz serving):

Calories: 110
Total Fat: 2g
Carbohydrates: 0g
Sodium: 240mg
Protein: 26g

Ingredients:

Yellowfin tuna, salt.

Preparation Instructions:

Ready to eat. Enjoy in salads, sandwiches, or straight from the can.

7. Kirkland Signature Boneless Skinless Chicken Breasts $36.06

Lean, versatile, and packed with protein, these frozen chicken breasts are a meal-prep essential.

Nutritional Facts (per 3 oz cooked):

Calories: 140
Total Fat: 3g
Carbohydrates: 0g
Sodium: 60mg
Protein: 26g

Ingredients:

Chicken breast with rib meat, water, salt.

Preparation Instructions:

Thaw before cooking. Bake, grill, sauté, or use in soups and salads.

8. Kirkland Signature Organic Ground Beef $31.09/4 Lb

This organic beef offers quality protein with better flavor and sourcing—ideal for burgers, tacos, and meat sauces.

Nutritional Facts (per 4 oz cooked):

Calories: 240
Total Fat: 17g
Carbohydrates: 0g
Sodium: 70mg
Protein: 21g

Preparation Instructions:

Cook to an internal temperature of 160°F. Use in pasta, bowls, or meatballs.

9. Kirkland Signature Wild Caught Pink Salmon $23.62

Sustainable and shelf-stable, this pink salmon makes for easy meals rich in omega-3s and protein.

Nutritional Facts (per 3 oz):

Calories: 120
Total Fat: 5g
Carbohydrates: 0g
Sodium: 280mg
Protein: 17g

Ingredients:

Pink salmon, salt.

Preparation Instructions:

Ready to eat. Use in patties, wraps, or over greens.

10. Organic Edamame (Frozen) $6.71/32 oz

Plant-based protein lovers, rejoice. Edamame is rich in fiber and protein, with no prep beyond heating.

Nutritional Facts (per ½ cup):

Calories: 120
Total Fat: 4g
Carbohydrates: 10g
Dietary Fiber: 4g
Sugar: 2g
Protein: 11g

Preparation Instructions:

Microwave or boil for 3–5 minutes. Add sea salt and enjoy.

Final Thoughts

Whether you’re building muscle or just trying to eat smarter, these 10 Costco picks deliver big protein without a big price tag.

With a little planning, you can hit your nutrition goals—and keep your grocery bill in check. And if you didn’t already know, #4—cottage cheese—is making a serious comeback.