I'm a Registered Dietitian: Here Are 20 Foods I Always Buy at Costco

As someone who grew up eating sardines, I love how easy it is to incorporate Season Sardine Fillets into meals. These skinless, boneless sardines are wild-caught, sustainable and offer four times more heart-healthy omega-3s than light tuna according to the brand. The American Heart Association recommends eating fish at least twice a week, and sardines are a convenient way to get omega-3s (EPA and DHA) to support brain, heart and eye health. I add them to salads, grain bowls, pasta sauces or even spread them on crackers or mix them into scrambled eggs. They're a simple, nutritious option that's always good to have on hand.

RELATED: 15 Healthiest Fish to Eat, According to Registered Dietitians

This salad kit combines a nutritious mix of cabbage, kale, chicory, Brussels sprouts, dried cranberries, pumpkin seeds and poppy seed dressing, making it the perfect quick meal for busy workdays. It’s simple to customize — just add a protein like grilled chicken, salmon or canned tuna to turn it into a complete, satisfying meal. With its crunchy texture and sweet-tangy flavor, this salad is not only delicious but also packed with fiber, vitamins and antioxidants to keep you feeling nourished throughout the day.

Korean Shingo Pears are incredibly convenient and versatile, making them easy to enjoy wherever you are—whether you're snacking on the go, tossing slices into salads, or packing them in lunchboxes. Their crisp, juicy texture and natural sweetness offer a refreshing burst of hydration and nutrition. These pears are naturally rich in fiber and antioxidants, making them a wholesome snack for any time of day. They're perfect for busy families or anyone looking for a simple, healthy treat that stays fresh and delicious. You can even roast the pears for a sweet and savory side.

Seeing this at Costco was a nostalgic delight that brought me back to my roots. Flows Tasty Treats Toasted Corn & Peanut Mix combines peanuts, dried corn and a hint of salt to create a crunchy, protein-packed (5 grams per ⅓ cup) snack. Celebrating its roots in Ghanaian tradition, this timeless favorite also taps into the growing nutrition trend of exploring global flavors, as noted by Good Housekeeping health experts. Convenient, family-friendly and versatile—perfect for busy days or sharing with loved ones. Just don’t get carried away—stick to portions and savor the crunch.

I recently found Nature’s Garden Organic Trail Mix Snack Packs at Costco, and they’re a game changer. With 24 mini packs in the box, they’re super convenient for quick snacks. The Organic Cranberry Health Mix, which has cranberries, pumpkin seeds, sunflower seeds, black raisins, walnuts and almonds, is a standout. It’s packed with healthy fats, fiber and protein — everything you want in a snack. These packs are perfect for grabbing on the go or tossing in your bag, and they’re a great option to have around when you need something easy, filling and nutritious.

These nutrient-dense and low-calorie shelled hemp seeds pack 10 grams of protein and 12 grams of polyunsaturated fats into just 2 tablespoons. These versatile seeds can be sprinkled on salads, blended into smoothies or stirred into oatmeal or yogurt. A great way to incorporate healthy fats and protein into your meals, hemp hearts fit seamlessly into any diet, elevating your meals and snacks effortlessly.

RELATED: 15 High-Protein Foods to Add to Your Meals, According to Nutritionists

Chickpeas are a great pantry staple with 6 grams of protein, and a good source of fiber per ½ cup. Legumes like chickpeas are versatile and can be a great addition to salads, grain bowls or soups (simply rinse and drain canned chickpeas with water to reduce sodium). With six cans in a set, they’ll last longer than ever, making it easy to stock up and always have a healthy option on hand. Their heart-healthy benefits, protein-packed nutrition and adaptability in the kitchen are exactly why they earned the Good Housekeeping Seal. If you're looking for ways to add more chickpeas to your routine, here are our Test Kitchen's favorite chickpea recipes to choose from.

Kirkland Three Berry Blend is a mix of frozen raspberries, blueberries and blackberries — ideal for mornings when you want something light but nutritious. Toss it in a blender with ice, plant-based milk and protein powder for a smoothie, or sprinkle over oatmeal or yogurt. You can also mix the berry blend into overnight oats, bake it into muffins or pancakes or heat it with honey for a simple fruit compote. Packed with vitamin C and fiber, it's an easy, flavorful way to start your day.

Craving something sweet but want to keep it simple and wholesome? That’s It Mini Fruit Bars are a great alternative. With just two ingredients, including real fruit like mango, apple or blueberry, and no added sugars, these bars are a natural snack. They’re gluten-free and free from 12 allergens, making them a safe and nutritious option for almost anyone. Perfect for when you're on the go, they don’t require refrigeration and have a shelf life of two years. These bars are an easy and fun way to get your daily dose of real fruit with nothing else added.

For a quick and satisfying meal, Kirkland Organic Spinach and Cheese Ravioli can be ready in just four minutes. These tender ravioli are filled with a tasty blend of spinach and cheese which adds sodium and saturated fat, so adjusting portion sizes can help manage intake. And with 12 servings per pack, it’s perfect for feeding the whole family and even leaves room for leftovers. Pair them with a light tomato sauce, toss in olive oil with fresh herbs or add a side salad or sautéed veggies for a balanced, easy dinner option.

Kirkland Organic Roasted Seaweed Snacks are the ultimate crunchy, salty, umami-packed bite. They're a perfect snack when you need something light but crave bold flavor. Plus, they’re a solid source of iodine to support thyroid health. I love pairing them with a boiled egg for a snack that keeps me full or grabbing them on their own when I need something quick.

For an easy-to-prepare protein, Kirkland Wild Caught Alaska Sockeye Salmon comes in convenient single-serving packs. Simply throw it in the oven or air fryer with a little extra virgin olive oil, salt and pepper, and you’ve got a delicious, nutritious meal in no time. Rich in omega-3s and protein, salmon is a great choice for a healthy, satisfying dinner.

The packs of boneless, skin-on salmon are perfect for portion control, and they offer a hassle-free way to enjoy wild-caught fish without the prep work. Whether served on its own, flaked into salads or paired with your favorite sides, it’s a simple, heart-healthy option to keep in your freezer for busy days. This air fryer salmon flatbread is one of my favorite flavorful salmon recipes.

Nature’s Path Organic Pumpkin Seed and Flax Granola is a wholesome, delicious blend of whole grain oats, pumpkin seeds and flax seeds. It’s a great snack on its own, offering a satisfying crunch, or you can sprinkle it over yogurt or chia seed pudding for added texture and nutrition. The mix of ingredients provides a good dose of fiber, while the balance of flavors gives just the right amount of sweetness without being overwhelming. It’s the perfect way to add a boost of healthy fats and fiber to your day, whether you're enjoying it as a snack or part of a more substantial meal.

RELATED: Are Flaxseeds Healthy? All the Nutritional Facts and Benefits to Know

If you're looking for a nut butter without additives, Kirkland Creamy Almond Butter is made with just one ingredient — roasted almonds — so you’re getting pure, simple goodness. With 7 grams of protein and 3 grams of fiber per serving, it's a nutritious spread that’s perfect for adding to toast, smoothies or enjoying by the spoonful. As someone who values straightforward ingredients in my pantry, I love that this almond butter provides heart-healthy fats to power my day.

I always keep Nestos Foods Fire Roasted Peppers in my pantry because they’re such a game changer for adding flavor and nutrition to my meals. Whether I’m tossing them into a salad, adding them to a hearty grain bowl or layering them onto wraps, they elevate any dish with their smoky, charred flavor. I also love mixing them into scrambled eggs or a stir-fry when I want something quick but full of flavor. The added nutrients from these roasted peppers, like vitamin C make them a healthy addition to any meal.

Stonyfield Organic Probiotic Smoothie is a lifesaver for those hectic mornings when you’re rushing out the door. Packed with 6 grams of protein, calcium and vitamin D, it’s a quick way to get some fuel while supporting your bones and gut health thanks to its probiotics. The creamy strawberry flavor hits the spot, and the drinkable format makes it easy to enjoy anywhere — whether you’re stuck in traffic or sneaking a snack in between meetings. It’s the ultimate grab-and-go option.

RELATED: Everything You Need to Know About Probiotics

Love adding bold flavor to your meals? Spice Islands Organic Garlic and Herb Seasoning is a flavorful blend of garlic, onion, red pepper and green herbs that really packs a punch. Whether you’re stirring it into soups, sprinkling it over roasted vegetables, or mixing it into marinades, this seasoning is all about turning up the taste.

You can’t go wrong with a Nature’s Bakery Fig Bar. I always have one on hand when I need a quick sweet snack, especially on days when I’m looking for something light before a workout. Made with wholesome whole grain oats and real figs, they provide 4 grams of fiber and 3 grams of protein per bar, making them a satisfying and energizing option. With flavors like blueberry and raspberry, they’re a convenient choice that are easy to toss in your bag and enjoy whenever hunger strikes. It’s the kind of snack that’s simple, tasty and always hits the spot.

Organic Roasted Pine Nut Hummus combines creamy chickpeas, smooth tahini and the nutty richness of roasted pine nuts for a flavorful twist. It’s incredibly versatile — spread it on wraps or sandwiches, pair it with fresh veggies, use it as a dip for whole-grain crackers or pita bread, or even dollop it onto grain bowls or salads for an extra boost of flavor. Packed with plant-based protein and fiber, this hummus is a nutritious and delicious addition to snacks, lunches or dinner sides. Keep it stocked for an easy, satisfying way to elevate any meal.

For a quick and easy meal option that's packed with 25 grams of protein per serving, West End Cuisine Grilled Chicken Skewers are a great buy. I love pairing them with sorghum for a hearty, balanced meal or tossing them on a bed of greens for a lighter, refreshing lunch. They're already seasoned and grilled, so all I need to do is heat them up. Just keep in mind, they're a bit higher in sodium so if you go for it watch your overall intake. It’s the perfect solution for busy days when I’m craving something flavorful and hassle-free.