Eating Mediterranean? Don’t Leave Costco Without These High-Fiber Staples

If you’re embracing the Mediterranean lifestyle, fiber should be front and center in your grocery strategy. It supports digestion, helps with fullness, and may lower the risk of chronic diseases — all while aligning beautifully with Mediterranean principles of whole, plant-forward foods.

Luckily, Costco is a goldmine for high-fiber staples. Whether you’re meal prepping, building better breakfasts, or stocking your freezer, these ten finds deserve a spot in your cart.

1. Catalina Crunch Cinnamon Toast Cereal $10.32/24 oz

A sweet, satisfying cereal with serious fiber power.

Nutritional Facts (per 36g serving):

• Calories: 110
• Total Fat: 5g
• Carbohydrates: 14g
• Sodium: 95mg
• Dietary Fiber: 9g
• Sugar: 0g
• Protein: 11g

Ingredients:

Catalina flour (pea protein, potato fiber, non-GMO corn fiber, chicory root fiber), tapioca starch, sunflower oil, cinnamon, baking powder, monk fruit extract.

Preparation Instructions:

Serve with milk or yogurt, mix with other cereals, or enjoy straight out of the bag as a snack.

2. Kirkland Signature Sunsweet Dried Plums $11.99/3.5 lbs

A naturally sweet, fiber-loaded fruit snack.

Nutritional Facts (per 40g serving):

• Calories: 100
• Total Fat: 0g
• Carbohydrates: 26g
• Sodium: 0mg
• Dietary Fiber: 3g
• Sugar: 15g
• Protein: 1g

Ingredients:

Pitted prunes (preservative: potassium sorbate)

Preparation Instructions:

Eat as-is, blend into smoothies, or chop into salads and baked goods.

3. Organic Mushrooms $5.79/24 oz

An earthy, hearty fiber boost for savory dishes.

Nutritional Facts (per 85g serving):

• Calories: 20
• Total Fat: 0g
• Carbohydrates: 3g
• Sodium: 0mg
• Dietary Fiber: 1g
• Sugar: 1g
• Protein: 2g

Ingredients:

Organic white mushrooms

Preparation Instructions:

Slice and sauté with olive oil, add to pasta sauces, grain bowls, or blend with ground beef for fiber-rich meat dishes.

4. Kodiak Power Cakes Flapjack & Waffle Mix $14.63/72 oz

Weekend pancakes, now fiber- and protein-packed.

Nutritional Facts (per 53g dry mix):

• Calories: 190
• Total Fat: 2g
• Carbohydrates: 30g
• Sodium: 380mg
• Dietary Fiber: 5g
• Sugar: 3g
• Protein: 14g

Ingredients:

Whole grain wheat flour, whole grain oat flour, whey protein concentrate, milk protein isolate, leavening, sea salt.

Preparation Instructions:

Mix with water (or milk for more protein), cook on a hot griddle. Top with berries or chia seeds for extra fiber.

5. Zespri SunGold Kiwi Fruit $14.74

Tropical sweetness with edible skin for a fiber punch.

Nutritional Facts (per 1 kiwi):

• Calories: 90
• Total Fat: 1g
• Carbohydrates: 22g
• Sodium: 0mg
• Dietary Fiber: 2g
• Sugar: 13g
• Protein: 1g

Ingredients:

Fresh golden kiwis

Preparation Instructions:

Slice over yogurt, smoothies, or eat whole (yes, even the skin!).

6. Mayorga Organic Chia Seeds $36.99/2 pk

Tiny seeds with mighty fiber.

Nutritional Facts (per 28g serving):

• Calories: 130
• Total Fat: 9g
• Carbohydrates: 11g
• Sodium: 0mg
• Dietary Fiber: 10g
• Sugar: 0g
• Protein: 6g

Ingredients:

Organic chia seeds

Preparation Instructions:

Add to smoothies, overnight oats, yogurt, or make chia pudding with plant-based milk.

7. Actual Veggies Black Bean Veggie Burger $9.99/10 ct

Plant-based patties rich in fiber and flavor.

Nutritional Facts (per patty):

• Calories: 230
• Total Fat: 6g
• Carbohydrates: 29g
• Sodium: 340mg
• Dietary Fiber: 6g
• Sugar: 4g
• Protein: 9g

Ingredients:

Black beans, sweet potato, red pepper, oats, onion, garlic, spices.

Preparation Instructions:

Heat in a skillet or oven. Serve with whole grain buns, avocado mash, and greens.

8. Kirkland Three Berry Blend $10.99/4 lb

Frozen berries for long-lasting, antioxidant-rich fiber.

Nutritional Facts (per 140g serving):

• Calories: 70
• Total Fat: 0g
• Carbohydrates: 17g
• Sodium: 0mg
• Dietary Fiber: 4g
• Sugar: 11g
• Protein: 1g

Ingredients:

Raspberries, blueberries, blackberries

Preparation Instructions:

Use in smoothies, oatmeal, yogurt bowls, or as a frozen snack.

9. Good Foods Organic Avocado Mash $9.49/32 oz

Creamy, convenient, and fiber-rich.

Nutritional Facts (per 57g serving):

• Calories: 100
• Total Fat: 9g
• Carbohydrates: 4g
• Sodium: 150mg
• Dietary Fiber: 4g
• Sugar: 0g
• Protein: 1g

Ingredients:

Organic avocado, organic lemon juice, sea salt

Preparation Instructions:

Spread on sandwiches or wraps, serve as dip, or top veggie burgers and grain bowls.

10. Purely Frozen Riced Cauliflower

A low-carb substitute to sneak in more fiber.

Nutritional Facts (per ¾ cup):

• Calories: 20
• Total Fat: 0g
• Carbohydrates: 4g
• Sodium: 15mg
• Dietary Fiber: 2g
• Sugar: 2g
• Protein: 2g

Ingredients:

100% riced cauliflower

Preparation Instructions:

Sauté or microwave and mix into grain bowls, soups, or smoothies.

Final Bite

The Mediterranean diet thrives on nutrient-dense, whole foods — and fiber is one of its unsung heroes. With these fiber-rich staples from Costco, you can fuel your body, support digestion, and still enjoy convenience and flavor. So next time you’re stocking up, don’t leave without these gut-loving essentials.