Increasing your protein intake can support and improve your health in many ways, from helping you lose excess body fat to enhancing blood sugar regulation.

One of the best ways to boost your protein intake is to ensure your kitchen is stocked with protein-rich snacks and recipe ingredients.

Shopping at the popular membership-only grocery store Costco is a smart way to save money while provisioning your kitchen with high-protein goods. Costco offers its members steep discounts on a variety of items, including high-protein foods and drinks, many of which are available in bulk quantities. 

Greek yogurt contains about twice as much protein as regular yogurt, making it a better option for people looking to add more protein to meals and snacks.

Protein helps you feel full after eating by slowing digestion and stimulating the release of satiety hormones. Studies show that eating more protein-rich foods, like yogurt, may protect against weight gain and obesity.

A study that included data on 65,799 children and adults found that adults who regularly consumed yogurt weighed less and were less likely to be overweight or obese than non-consumers.

A two-thirds cup (170 grams) serving of Kirkland Signature Organic Greek Nonfat Yogurt contains 18 grams of protein.

Pumpkin seeds are a high-protein snack option. Each one-fourth cup serving of Go Raw Sprouted Organic Pumpkin Seeds contains 8 grams of protein. Pumpkin seeds can be paired with other protein-rich ingredients like Greek yogurt to create protein-packed snacks and meals.

Pumpkin seeds also provide essential vitamins and minerals, such as magnesium and zinc, which are needed for healthy immune function and blood sugar and blood pressure regulation.

Supplementing with whey protein has been shown to improve muscle growth and strength and support fat loss.

Each 32-gram scoop of Levels Grass Fed Whey Protein contains 24 grams of protein. Whey protein powder can be added to protein shakes and smoothies for a convenient way to increase your intake of this essential nutrient. 

If you’re looking for a versatile plant-based protein source, black beans are an excellent option. Black beans provide 15.2 grams of protein per cup and can easily be added to salads, rice dishes, and even baked goods to boost their protein content. They’re also rich in fiber, packing 15 grams per cup.

Like protein, fiber helps keep you satiated after eating, which can help you maintain a healthy body weight. Fiber is also important for digestive health, acting as fuel for beneficial bacteria and supporting regular and comfortable bowel movements.

Sardines are a shelf-stable seafood product loaded with protein, healthy fats, vitamins, and minerals. A 2-ounce serving of Wild Planet Pacific Sardines in Extra Virgin Olive Oil packs 12 grams of protein. They’re also a rich source of B12, selenium, calcium, and iron.

Fatty fish contain EPA and DHA, omega-3 fats that have powerful anti-inflammatory properties and may protect your heart and brain. Studies show that people who regularly eat fatty fish like sardines tend to have lower rates of cognitive decline and heart disease.

If you have extra freezer space, consider stocking up on Costco’s Wild Alaska Coho Salmon Filets. Like sardines, salmon is an excellent source of protein, omega-3 fats, vitamins, and minerals. 

A 154-gram serving of wild-caught salmon packs 39 grams of protein and covers 196% of your Daily Value (DV) for vitamin B12, a nutrient needed for neurological function, red blood cell production, metabolism, and DNA synthesis.

Salmon is also a good source of astaxanthin, a carotenoid pigment with powerful cellular-protective effects on the body.

Okami Organic Edamame provides 11 grams of protein per half-cup serving, helping you meet your daily protein needs. 

Okami Organic Edamame is fully cooked and ready to eat, making it an easy snack option when you’re limited on time. Edamame can also be used as a high-protein side dish or ingredient for Asian-inspired meals like sushi or rice dishes. 

Eggs are a staple high-protein food in many diets. A pack of Kirkland Signature Organic Hard-Boiled Eggs contains 12 grams of protein per serving (two eggs). Try tossing them into your lunch box and pairing them with fresh fruit for a complete and filling snack. 

Tofu is a good protein source for people following vegetarian and vegan diets. A 3-ounce (85-gram) serving of Nosoya Organic Extra Firm Tofu provides 9 grams of protein.

Unlike most plant-based protein sources, such as beans and lentils, tofu is low in carbohydrates. Tofu contains just 3 grams of carbohydrates per serving, making it suitable for people following low-carbohydrate, high-protein plant-based diets.

Tofu is also a good source of calcium, zinc, and iron, nutrients that tend to be low in many plant-based diets.

Not only is quinoa high in fiber, folate, iron, and several other important nutrients, but it’s much higher in protein than many other grains. A cup of cooked quinoa contains 8 grams of protein, while a cup of white rice contains under 4 grams. Costco offers bulk options, so you can stock up on this shelf-stable complex carbohydrate.

Quinoa is also naturally gluten-free, making it an excellent choice for people with celiac disease and non-celiac gluten sensitivity (NCGS). 

Canned tuna is a high-protein seafood item that you can buy in bulk. Canned tuna can last up to five years, so you can take advantage of Costco’s low prices and stock up on this versatile, nutritious protein source.

Packing 33 grams of protein per 5-ounce (142-gram) serving, Wild Planet Wild Albacore Tuna can be enjoyed as an easy, high-protein snack or added to salads, grain dishes, and sandwiches to increase protein content. 

Collagen can be added to hot and cold beverages, including coffee, tea, and smoothies. Like other protein powders, collagen can be pricey—but Costco offers collagen products, like Vital Proteins Collagen Peptides, at a discount to members. 

A 20-gram scoop of Vital Proteins Collagen Peptides packs 18 grams of highly absorbable protein from the hides of pasture-raised cattle. Research suggests that adding collagen supplements may improve gut health, boost bone density, increase muscle mass, and improve the appearance of the skin.

For a simple but filling snack, stock up on Whisps Single Serve Parmesan and Cheddar Cheese Crisps. Each 18-gram bag provides 9 grams and 6 grams of protein, respectively. 

This high-protein snack is made from 100% pure cheese and is keto-friendly and gluten-free. Whisps Single Serve Parmesan and Cheddar Cheese Crisps are shelf-stable, so throw them in your bag or desk drawer for a quick, protein-packed snack. 

Garbanzo beans, more commonly known as chickpeas, are surprisingly high in protein. A half-cup serving of S&W Organic Garbanzo Beans provides 6 grams of protein and 6 grams of fiber. Fiber helps you feel full after eating by slowing digestion and stimulating satiety hormones.

Canned chickpeas can be roasted and added to salads for a crunchy, protein-rich topping or be added to soups, grain dishes, and curries. 

Certified organic, made with nutritious ingredients, and easy to prepare, Tasty Bite Organic Madras Lentils may become your new favorite high-protein Costco product. 

A two-thirds cup serving of Tasty Bite Organic Madras Lentils has 11 grams of protein and provides 10% or more of the DV for potassium, calcium, and iron, making it an overall healthy choice. These lentils can be quickly prepared using the microwave or stovetop for an easy protein-rich snack. 

Peanut butter is among the most beloved spreads, and for good reason. Peanut butter pairs well with sweet and savory ingredients and packs 8 grams of protein per 2 tablespoons (32 grams). 

It’s important to choose peanut butter that’s free from unnecessary ingredients like added sugar, which can harm health if overconsumed. Adams 100% Natural Crunchy Peanut Butter is only made with peanuts and a small amount of salt, making it a good option for those looking to cut back on their added sugar intake.

Though tiny, hemp seeds are a concentrated source of protein. Just 3 tablespoons (30 grams) of Kirkland Signature Organic Hemp Hearts provides 10 grams of this filling nutrient. 

Hemp seeds are also a good source of healthy fats, vitamins, and minerals like magnesium. The same serving size covers 45% of your DV for magnesium. Magnesium is essential for healthy blood regulation, so adding magnesium-rich foods to your diet is an easy way to care for heart health.

Hemp seeds can be sprinkled onto breakfast foods, like oatmeal and yogurt, or added to baked goods, like breads and muffins. 

Finding a protein bar made with minimal ingredients can be challenging. Fortunately, Costco has a few healthy protein bar options, including RX Bars. These bars contain no added sugar and are made from simple ingredients like egg whites, almonds, cashews, and dates.

Each bar packs 12 grams of protein and is available in flavors like Chocolate Sea Salt and Blueberry. RX Bars are preportioned and can be brought on the go for a convenient, protein-rich snack.

One of the easiest ways to increase the protein content of grain dishes and soups is to swap regular broth with bone broth.

An 8-ounce (240-milliliter) serving of Kirkland Signature Organic Chicken Bone Broth contains 9 grams of protein—4.5 times the amount in the same serving of Kirkland Signature Organic Chicken Stock. 

Try using bone broth in your favorite recipes and sipping on bone broth for a hot and soothing protein-rich drink. 

Costco offers a variety of heat-and-eat meals, like Kevin’s Natural Foods Roasted Garlic Chicken. This gluten-free, paleo-friendly meal provides 23 grams of protein per serving and can be paired with non-starchy vegetables for a low-carbohydrate, high-protein meal ready in just minutes.

Costco is a membership-only grocery store that offers a variety of high-protein foods.

No matter your budget or dietary preferences, Costco has plenty of high-protein options, including sardines, Greek yogurt, peanut butter, and beans, that can help boost your protein intake and improve the overall quality of your diet.