We absolutely love shopping at places like Sprouts, Whole Foods, and Trader Joe’s, but there’s one store that might surprise you—Costco! We visit it frequently, and it’s become one of our go-to spots for finding amazing, nourishing foods.
Many of our clients ask us how to shop for foods that are minimally processed and made with clean ingredients. Well, we’re excited to share that Costco has an incredible selection of wholesome foods at unbeatable prices!
Just a quick note: Costco’s inventory can vary depending on the day and location, so while we hope you find this list helpful, be sure to check out what’s available at your local store. Happy shopping! 🙂
PROTEIN
Wild-Caught Salmon + Other Seafood
Salmon is not only a fantastic source of protein, but it’s also packed with anti-inflammatory omega-3 fatty acids, including DHA. When shopping for salmon, we recommend opting for wild-caught Alaskan salmon, as it’s less likely to be exposed to food dyes, antibiotics, and other unwanted additives.
At Costco, we love picking up the frozen bags of individual salmon portions from the freezer section. This makes it super convenient to thaw only what you need. If you prefer fresh, Costco also offers wild-caught salmon filets at a great price, making it easy to enjoy a healthy, flavorful meal!
Other wild-caught seafood options we look for at Costco include:
- Shrimp
- Mahi Mahi
- Scallops
- Tilapia
- Cod
- Salmon and Tuna (canned)
2. Grass-Fed Beef
Beef is another excellent source of protein and is packed with essential micronutrients like iron, zinc, and B-vitamins. When choosing beef, we recommend going for grass-fed options. This means the cows were fed grass and other non-grain feed, which results in a better nutritional profile—think lower saturated fat, higher antioxidant vitamins like Vitamin E, and a more balanced omega-3 to omega-6 fatty acid ratio.
The nutrition quality only improves if the beef is also organic, pasture-raised, and finished on grass. Costco offers a variety of great beef options, including a convenient pre-cooked grass-fed sirloin. Sometimes our Costco also has grass-fed beef sausage that is free from nitrates. We also love stocking up on grass-fed ground beef whenever it’s available. It’s a great way to have a nutrient-dense, high-quality protein on hand!
3. Poultry
The poultry options (chicken and turkey) at Costco are another great protein source. They’re lower in fat and calories than beef. The same policy for beef applies to turkey and chicken. Pasture raised, vegetarian-fed, antibiotic-free meat has a better nutrient profile and less of a potential for toxic contaminants.
Costco sells organic, free-range ground turkey for a great price. We like to use ground turkey for tacos, soups, chilis, burgers, stuffed peppers, and more. They also sell organic chicken breast, thighs, drumsticks, and whole birds (great for a roast chicken – we use the bones to make bone broth).
4. Tofu
We love incorporating both animal and plant-based proteins into our diet for variety and balance. Tofu is a fantastic plant-based option as it’s a complete protein and also provides important nutrients like calcium, iron, manganese, copper, and selenium. Some of our favorite ways to enjoy tofu include tofu scrambles, stir-fries, shakes, and salads.
Costco offers a great deal on a 4-pack of organic, firm tofu, making it a perfect addition to your pantry! It’s both nutritious and versatile, so you can easily create a variety of delicious meals.
5. Ready-Cooked Chicken
We love the convenience of these precooked, pre-portioned chicken breast chunks sold at Costco. They’re a great topping for salad, wraps, soups, and more. Costco has a great selection of pre-cooked poultry. When possible, we buy pasture raised, vegetarian-fed, antibiotic-free chicken for the better nutrient profile.
6. Pasture-Raised Eggs
Another great protein choice – Costco sells big packs of pasture-raised eggs for a great price! We love keeping hard-boiled eggs in the fridge to have a snack or throw on top of salads for extra protein and fat. They’re also easy to cook as a part of breakfast, lunch or dinner!
FRUITS AND VEGETABLES
Cruciferous Vegetables
Costco has an excellent selection of fresh produce, from berries to leafy greens. Fresh fruits and vegetables are a delicious way to get essential vitamins, minerals, and fiber in. Cruciferous vegetables in particular are beneficial for hormone support and gut health. Our local Costco carries Brussel sprouts, broccoli, cauliflower, and arugula – weekly staples in our kitchen!
2. Leafy Greens
We love these huge packs of organic leafy greens at Costco. We can typically find spinach, spring mix, romaine lettuce, and more at our local warehouse. Leafy green vegetables are excellent sources of vitamins and minerals while being very low in calories. They’re a good way to boost the volume of a meal, enhance smoothies, and more.
3. Frozen Fruit
Costco has an incredible selection of frozen produce, including a variety of berries. While we love fresh berries, they can be expensive when out of season and tend to spoil quickly. That’s why having frozen berries on hand is such a great solution! They’re perfect for smoothies, yogurt bowls, and so much more, allowing you to enjoy antioxidant- and fiber-rich berries all year long. We also like grabbing other varieties of fruit and smoothie mixes like the Daybreak Blend. It’s an easy, cost-effective way to boost your diet with these nutritious fruits.
4. Riced Cauliflower
Cauliflower, one of the nutrient-packed cruciferous vegetables we mentioned earlier, is also available at Costco in convenient riced form! We love using it as a versatile side dish, whether steamed or stir-fried. The best part? The price at Costco is unbeatable, making it an affordable and healthy addition to any meal!
5. Dates
Dates are great way to add both sweetness and nutrition to a dish. They’re quite concentrated, so a few will go a long way. In addition to their natural sweetness, dates also contain fiber, phytonutrients, and antioxidant properties. We like to add one or two to our meals is we’re craving something sweet, or use them in homemade desserts like caramel apples or brownies.
CARBOHYDRATES
Sweet Potatoes
Sweet potatoes are an absolute staple in our kitchen! They’re not only irresistibly rich and naturally sweet, but they’re also packed with nutrients that make every bite feel like a boost for your body. With loads of fiber, Vitamins A and C, potassium, and zinc, they’re a powerhouse of goodness. Plus, we’re lucky enough to find 5 lb bags of organic sweet potatoes at our local Costco for an amazing price! We love keeping them stocked in our pantry, ready to be added to everything from power bowls to sheet pan dinners, salads, and so much more. They’re so versatile, and the possibilities are endless!
2. Black Beans
Beans are truly one of the most amazing foods you can find—packed with nutrients and so budget-friendly! We’re absolutely obsessed with their versatility. Not only do they bring a fantastic mix of protein and carbs to your meal, but they’re also loaded with fiber and an impressive array of essential minerals like iron, zinc, magnesium, potassium, copper, and phosphorus. We honestly eat beans nearly every day! Whether we’re stirring them into soups, chilis, or salads, shaping them into burgers, or making the perfect dip, beans always make our meals hearty, delicious, and full of goodness.
3. Quinoa
Quinoa is such a game-changer! It’s one of those incredible complete plant-proteins we absolutely love. Packed with essential minerals like magnesium, phosphorus, and manganese, quinoa is a powerhouse for both your body and your taste buds. We use it in so many of the same dishes where we’d use rice, but we also love tossing it into power bowls, salads, and soups for an extra boost of flavor and nutrition. So many of our clients swear by quinoa in their weekly meal prep—it’s just that good! It’s versatile, delicious, and makes every meal feel like a nourishing treat. Our Costco sells huge bags of organic quinoa for a great price!
4. Oats
Oats are definitely one of our all-time favorite finds at Costco! We’re all about sprouted rolled oats or steel-cut oats because they pack an even bigger nutritional punch. Full of fiber, vitamins, and minerals, they’re a simple yet powerful way to fuel our day. We love having overnight oats ready to go for a quick, balanced meal or snack that’s always satisfying. And it doesn’t stop there—oats are also a key ingredient in our protein bites, granola, pancakes, and smoothies. They’re so versatile, so nourishing, and they make everything taste amazing!
5. Seedy Crackers
We’re big fans of Mary’s Gone Crackers because they use simple ingredients and offer more fiber than many other cracker brands. Made from just brown rice, quinoa, and seeds, they pair perfectly with almost anything! We enjoy adding them to bento boxes, using them to scoop up salad, crumbling them as a topping, and much more.
6. Almond Flour
A great gluten-free flour alternative! We like that almond flour is a great source of Vitamin E too! Usually these bags can be quite expensive, but Costco’s almond flour is an excellent price.
FATS
Seeds
We’re huge fans of adding more seeds into our diet—they’re like little powerhouses of nutrition! Packed with protein, healthy fats, fiber, vitamins, minerals, and those amazing antioxidant-boosting polyphenols, seeds are a total game-changer. We love sprinkling them on everything, from oatmeal to sushi bowls, to give our meals that extra boost of goodness. They’re small but mighty—and they make every dish that much better!
Costco has great prices on a variety of seeds, including:
2. Nuts
Nuts, like seeds, are nutrition powerhouses! We include them as often as we do seeds! They tend to be expensive, so we like to stock up at Costco. Some of our favorite nuts include:
3. Oil
If you’re looking for an amazing deal, you’ve got to check out Costco’s incredible selection of high-quality oils! Their olive oil, in particular, is a game-changer—packed with healthy monounsaturated fats that support cholesterol levels. Plus, if you go for organic, cold-pressed olive oil, you’re getting a powerful dose of antioxidants and anti-inflammatory properties, too. We use olive oil every day in our kitchen—for everything from low-heat cooking to making our own dressings and marinades.
We also look for these oils at Costco:
- Organic Avocado Oil (liquid and cooking spray)
- Organic Coconut Oil
4. Grass-Fed Butter
Grass-fed butter is such a fantastic source of healthy fats! While it’s true that butter is a saturated fat and should be enjoyed in moderation, grass-fed butter is packed with nutrients that make it a great choice in small amounts. Compared to butter from grain-fed, confined cows, grass-fed butter has a far superior taste and a much better omega-3 fatty acid profile, plus it’s loaded with Vitamins A, D, K, and beta-carotene. We absolutely love Kerrygold’s grass-fed butter from Costco—it’s top-notch quality and the price can’t be beat! You get all the goodness of grass-fed butter without breaking the bank!
5. Avocado/Guacamole
These little guacamole cups from Costco are perfect for quick, on-the-go meals and snacks! The star ingredient, avocado, is packed with healthy fats, fiber, and tons of important micronutrients like Vitamins C, E, K, and folate. It’s such a great way to fuel your body with goodness! We also love grabbing Costco’s fresh avocados from the produce section—they’re always ripe and ready to go, making it easy to add that creamy avocado goodness to any meal. Whether it’s for a snack or part of a larger meal, these guacamole cups are a total win!
SNACKS
Grass-fed Beef Sticks
Meat sticks are such a convenient and tasty way to get a solid protein boost! Many of our clients love keeping them at work for those times when they need a quick, satisfying bite. We’re big fans of Chomps and Archer’s beef sticks because they’re made from grass-fed beef, which makes them extra nutritious. Plus, if you’re looking for an even lighter option, their turkey sticks are perfect—low in calories but still packed with flavor and protein.
2. Unreal Bars
Unreal Bars are a fantastic snack, especially if you’re craving something sweet but want to keep it cleaner! We love how simple the ingredients are—nothing too complicated, just real, wholesome stuff. Compared to more processed options like Almond Joys, Unreal Bars are a much better choice for a sweet treat without all the unnecessary extras. They’re the perfect balance of satisfying your sweet tooth while still feeling good about what you’re eating. Definitely a go-to when you want a snack that’s both delicious and a little healthier!
3. Siete Tortillas
Siete makes some of the best grain-free tortilla chips, and they’re cooked with avocado oil for that perfect crispy texture. The sea salt seasoning gives them just the right amount of flavor without overpowering anything. We love pairing them with guacamole or hummus for a quick snack, but they’re also amazing crumbled on top of soup for a little extra crunch. We also like to grab these big packs of Siete Almond Flour Tortillas whenever we’re at Costco. They have amazing flavor and we use them in many of our recipes!
4. Seaweed Snacks
Seaweed is such a powerhouse snack! It’s super low in calories, fat, and sugar, making it a great option for anyone looking for a light, healthy bite. On top of that, it’s packed with natural nutrients like iodine, iron, magnesium, and a variety of vitamins. If you’re someone who loves that savory, salty flavor of seaweed, it’s the perfect snack to satisfy those cravings while getting some serious health benefits. We like this seaweed snack on it’s own or crumbled on top of a variety of dishes (like our salmon sushi bowl).
5. Protein Bars
Protein bars are becoming a popular grab-and-go snack, and we are all for it! They’re often complete with a combination of protein, fat, and carbs to keep us energized. However, they’re also a highly-processed food and can be contaminated with all sorts of highly-inflammatory ingredients and toxic chemicals. When we’re not making our own protein bars at home, we like to look for protein bars that prioritize whole food ingredients and minimal additives. Our local Costco has a rotating selection of protein bars. Sometimes we can find quality brands like Tru Bar, RXBAR, Truvani, and Aloha for great prices!
6. Protein Shakes
Another great way to fit in protein, we love the variety of protein shakes available at Costco. We utilize collagen powders, protein powders and protein shakes to meet our protein goals. Costco has good plant-based options like these Orgain shakes!
6. Lesser Evil Popcorn
Sometimes our local Costco carries big bags or variety packs of Lesser Evil popcorn – one of our favorite snacks! We love that the simple ingredient list includes foods that are non-GMO and organic!
7. Yogurt
Yogurt is a must-have in our kitchen – we practically use it every day! Whether it’s for yogurt bowls, chia seed puddings, smoothies, salads, or a variety of other creative recipes, it’s our go-to for adding both flavor and nutrition to our meals. While it can be a bit trickier for those of us avoiding dairy to find options at Costco, the store does offer some fantastic dairy choices. We often grab the organic Greek yogurt for an extra protein boost or the A2 organic whole milk yogurt for something a little different.
If you’re not familiar with A2 milk, keep an eye out – it’s becoming more popular! A2 milk contains a type of casein protein that’s easier on the stomach for some people. Those who find traditional dairy (which typically contains A1 casein) harder to digest may find A2 milk a gentler alternative.
Summary
We hope this list inspires you in your future endeavors at Costco! They have such a fantastic selection of foods that can easily fit into a whole-foods-based diet and support your health and wellness goals. If you’re interested in learning more about nutrition and how our 5-Pillars approach at Body To Soul Health can help you feel your absolute best, we’d love to chat—schedule a consultation with us today!
Nutritiously Yours,
Body To Soul Health Team
