Getting enough protein throughout the day doesn’t have to mean eating the same boring chicken on repeat. If you’re looking to add more protein to your diet, there are plenty of fantastic options waiting for you at your favorite grocery store. You just have to know what to look for! From convenient snacks to freezer-friendly meal staples, there are plenty of options that can help you get more protein across Costco, Target, and Trader Joe’s.
Luckily, nutritionists and health-focused creators frequently some of their favorite high-protein grocery finds online. These picks make it easier to add more protein to your meals and snacks. Here are 11 high-protein foods worth adding to your grocery list right now, including Trader Joe’s protein pancakes, grilled chicken, and more.
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1. Mid-Day Squares (Target)
These vegan, gluten-free, non-GMO and $2.69 bars at Target are great for a guilt-free treat, TikTok content creator Kyle Fitzgerald says. He noted that one little bar is his favorite "go-to, mid-day snack and dessert." He added that "one square has 6 grams of protein, and it's made with real ingredients like olive oil and sweetened with maple syrup."
This is a great way to fit some protein in between meals or before your workout while still pleasing your sweet tooth!
2. Grilled Lemon Pepper Chicken Breast (Trader Joe's)
If you're looking for an easy way to add more protein to your meals, health coach Amanda Rocchio, known as @meowmeix on TikTok, recommends picking up Trader Joe's Grilled Lemon Pepper Chicken Breast. The convenient chicken option contains 18 grams of protein, making it an easy addition to a protein-packed lunch or dinner. And of course, it's totally delicious, too.
3. Caramelized Onion & Aged White Cheddar Patties (Costco)
Love the satisfying feeling of eating some kind of burger but worry about the amount of calories you're eating? Registered dietitian and content creator, Lauren Hubert, MS, RD, recommends picking out a box of the Amylu brand Caramelized Onion & Aged White Cheddar Chicken Burger patties. The flavorful patties have a satisfying savory flavor and contain 19 grams of protein. The patties can be eaten on their own with some side dishes or used to make a lower-calorie version of a cheeseburger with a lettuce wrap or low-calorie bun, low-fat cheese, and other yummy burger toppings.
4. 4505 Chicharrones Classic Chili and Salt Fried Pork Rinds (Target)
Put the potato chips down! There's a high-protein option that still hits the spot for savory snacks. For around $2.69 per bag, you can grab these flavorful pork rinds at Target. Fitzgerald them a "great snack," noting that they have 7 grams of protein per serving. He noted that they are particularly great for weight loss as they have only simple ingredients, just "pork skin and a little bit of coconut sugar."
5. Starbucks Sous Vide Egg Bites (Costco)
One of the most beloved items on the Starbucks menu is its egg bites, which come in a variety of savory, delicious flavors. Fortunately, you don't have to drive to a Starbucks location anytime you want them, as Costco sells packages of them that you can quickly heat up in the microwave.
In her video, Hubert picks up a package of the Uncured Bacon & Gruyere egg bites containing five servings. Each serving of the egg bites includes 17 grams of protein, making for a super decadent snack or breakfast.
6. Epic Venison Sea Salt + Pepper Bars (Target)
Fitzgerald says that these $9.39 boxes filled with Epic bars are "the best" when it comes to protein bars at Target. Both chicken and venison choices are "made with real ingredients," and aren't chemical-laden, he stressed.
That makes these high-protein treats a fantastic replacement for highly processed savory snacks like potato chips and French fries.
7. Kettle Cooked Chicken Soup (Trader Joe's)
For a cozy meal that still packs a protein punch, Rocchio also recommends Trader Joe's Kettle Cooked Chicken Soup. The soup contains 13 grams of protein, making it a convenient option for a quick lunch or dinner when you don't want to spend time cooking from scratch.
8. Salmon Fillets (Costco)
Salmon is another super popular food and is often considered the 'king' of healthy types of fish. Salmon is loaded with nutrients, including high amounts of protein and omega-3 fatty acids, which can help you lose weight and are also great for your brain health and longevity.
In her video, Hubert picks up a pack of six portioned salmon fillets from Costco and mentions that four ounces of salmon contains 23 grams of protein, which can keep you full longer than other sources. She "highly recommends" purchasing more salmon for impactful weight loss results.
9. 24-Count Pasture Raised Eggs (Costco)
At the start of her video, Hubert selects a massive carton of 24 Costco-brand pasture-raised eggs. While eggs can be more expensive these days, Costco usually offers great deals on them and sells them in bulk. Eggs are famous for their high amount of protein and versatility, as they can be incorporated into meals throughout the day.
"Make a three-egg omelet for 21 grams of protein," suggests Hubert.
You can also enjoy hard-boiled eggs as a protein-packed snack or add boiled eggs to other savory dishes to increase your protein intake throughout the day.
10. Protein pancakes (Trader Joe's)
Trader Joe's Protein Pancakes are another high-protein pick to keep in your freezer. With 20 grams of protein, these pancakes can make a more protein-packed breakfast without requiring much prep. They're also an easy option for busy mornings when you want something quick and satisfying.
11. Grass-Fed Beef Sirloin Roast (Trader Joe's)
Trader Joe's Grass-Fed Beef Sirloin Roast is another protein-packed option to add to your grocery cart, recommended by Rocchio. Each serving contains 21 grams of protein, making it a hearty choice for a filling lunch or dinner. Pair it with roasted vegetables, potatoes, or a salad for an easy, balanced meal.
