When it comes to stocking up on healthy essentials, Costco can feel like a goldmine. From bulk produce to high-quality proteins, the warehouse giant offers plenty of nutrient-packed options at unbeatable prices. But not everything in those oversized aisles is a win for your health—or your waistline. Nutrition experts say there are certain staples you should always grab at Costco, along with a few sneaky items that are better left on the shelf. Here are 11 grocery items you’ll want to add to your cart every time—and five you should think twice about.
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1. High-Protein Egg Wiches
For anyone trying to lose weight, breakfast sets the tone for the day. Weight loss coach Thieven recommends Egg Wiches — fluffy egg patties sandwiched with cheese and meat. Each serving packs 17 grams of protein for just 190 calories, making it a powerhouse option for a filling, low-calorie breakfast sandwich. “For a breakfast sandwich, that is ridiculous,” he says.
2. Chicken Apple Sausages
If sausage is your weakness, Costco has you covered. These chicken apple sausages clock in at only 90 calories and 10 grams of protein per link, making them a much lighter alternative to traditional pork sausage. “Way lower calorie than regular sausage,” Thieven notes — without sacrificing flavor.
3. Protein Pancakes
Another Costco find for mornings (or even a quick snack) is Premier Protein’s protein pancakes. At 210 calories with 15 grams of protein per serving, they’re a great way to enjoy something sweet and fluffy while still staying within your goals. They’re freezer-friendly, too, so you can heat them up in minutes.
4. Chicken Breast Fillets
When it comes to main meals, Thieven says Costco’s frozen chicken breast fillets are a must-have. Each serving provides 22 grams of protein for only 210 calories — a clean, versatile option for salads, wraps, or grain bowls. “This is one of my go-tos for lunch or dinner,” he explains.
5. High-Protein Chicken Nuggets
For a comfort-food favorite made healthier, Costco’s chicken nuggets are surprisingly waistline-friendly. A serving has just 160 calories and 16 grams of protein, meaning you can enjoy them without derailing your goals. Pair with a side of veggies or a light dipping sauce for balance.
6. Protein-Packed Pizza
Pizza lovers rejoice: you don’t have to give it up. Costco carries a protein-rich frozen pizza that delivers 12 grams of protein per slice (230 calories for a quarter of the pizza). Thieven calls it “beyond value” for the nutrition it offers — and a smart way to satisfy cravings while staying in a calorie deficit.
7. Enchiladas
Frozen meals can be hit or miss, but the coach gives a thumbs up to Costco’s Real Good enchiladas. At 250 calories and 16 grams of protein each, they may not be the absolute leanest option, but they’re still a solid choice when you need something filling and fast.
8. Frozen Treat
For dessert, the coach recommends keeping things light with fresh or frozen fruit like bluebrries, which is naturally low in calories and packed with vitamins. But if you’re craving something more indulgent, Costco’s low-calorie ice cream bars and popsicles are also worth grabbing. “These are gas,” he says. “Only 60 calories for a pop — perfect when you want something sweet without blowing your progress.”
9. Kirkland Chicken Breasts (99% Fat Free)
Lean, versatile, and great for your health goals—these bulk-packaged chicken breasts are ideal for meal prepping protein-packed lunches and dinners.
10. Fage 0% Greek Yogurt
Prefer plain yogurt? Fage is thick, creamy, and protein-rich, great for customizing with fruit or cinnamon.
11. Kirkland Organic Eggs
Eggs are an easy, protein-packed staple. Scramble them, cook up an omelet, or keep hardboiled eggs stocked in your fridge for easy snacking.
Avoid: Jimmy Dean Croissant Sandwich
Here's one popular frozen food you're better off leaving out of your cart. Fitness trainer Patricia Johnson of Pedal Lovers warns that Jimmy Dean Croissant Sandwiches, although tasty and convenient, should be avoided as a regular breakfast option. "The Jimmy Dean Croissant Sandwich looks deceptively healthy, but has 580 mg of sodium per serving," she says. "Always check the label before you commit!" she reminds us. Luckily, there are plenty of healthy breakfasts to replace this meal with.
Avoid: Kirkland Signature Protein Bars
Protein bars may seem like a perfectly healthy food. Unfortunately, this is oftentimes not the case, especially when it comes to Kirkland Signature Protein Bars. "While Kirkland Signature Protein Bars may seem like a convenient and nutritious snack option, it's crucial to be aware of their ingredients. The inclusion of erythritol, a sugar alcohol, might raise some concerns. Erythritol is known to cause digestive issues in certain individuals, including stomach discomfort, bloating, and gas," Jessie Hulsey RD, an Atlanta-based registered dietitian, told Eat This, Not That.
3. Hot Pockets
Similarly, Hot Pockets are another major no-go for your health. "Certain foods are best left in the freezer section," registered dietitian Trista Best, MPH, RD, LD, of Balance One Supplements chimes in. "One food in particular is Nestle's Hot and Lean Pockets," she says, pointing to the food's high fat and sodium content, as well as high caloric value. "Frozen Pockets offer little in the way of essential nutrients like vitamins and minerals and are significantly dense in calories and fat," she warns. Say it ain't so!
4. Totino's Pizza Rolls
Totino's Pizza Rolls are undeniably delicious (not to mention so easy to make). However, although Lisa Richards, a nutritionist and author of The Candida Diet, acknowledges that they're "cheap, filling, and easy," she warns that they are not "a viable food option."
"You will consume 230 calories off only 6 pizza rolls—and no one stops at just six," she notes. "They're loaded with sodium, saturated fat, and preservatives. Their nutrient content is nearly void and their processed nature makes them a highly inflammatory food. You may save money on food, but you'll make up for it and more in healthcare costs if this is a staple in your freezer." Yikes! Try a healthy snack instead.
5. Prepared Potato Salad
Potato salad is often hit or miss. And if you're picky about this beloved side dish, you may want to steer clear of Costco's variety. "The big container of potato salad used to be my favorite, and now it is trash," one commenter on Reddit lamented. "I don't know what happened to it, but it is definitely not the same!" Others agreed. "I got some bacon potato salad like two years ago and it was so bad. I returned it and it gave me a whole perspective of what not to buy at Costco," someone else wrote. Noted!
