As a dietitian, I work with a lot of busy parents who want to eat better and lose weight. These clients can especially struggle with snacking and getting enough protein.
In the midst of juggling their hectic lives (and those of their children), they often just eat whatever feels convenient without considering nutritional value.
I’m also a mom of three young kids, so I get it — it’s hard to have enough brain power left each day for planning protein-rich snacks.
The problem is, protein is crucial for things like staying full, preserving muscle, and keeping blood-sugar levels steady. So, I recommend lots of protein-packed, ready-to-eat snacks — because if it’s not easy, it’s not happening.
Here are snacks to get at Costco that may help you stay full, energized, and make weight loss feel more manageable.
Wilde protein chips are made from actual chicken.
Who would’ve thought you could turn chicken into a chip?
Made from ingredients like chicken breast, egg whites, and bone broth, these chips contain about 10 grams of protein and 160 calories per serving (about 25 chips).
They’re a smart alternative to regular potato chips, satisfying that craving for something salty and crunchy.
The Only Bean crunchy roasted edamame is the perfect portable plant-based snack.
Another crunchy, salty snack I like getting at Costco is these roasted soybeans from The Only Bean.
Made with avocado oil, these contain 14 grams of protein at 120 calories per ⅓ cup serving, along with a substantial 6 grams of fiber.
The fiber content can support digestion and help stabilize blood-sugar levels between meals.
Fresh Addition’s fully cooked chicken-breast bites deliver a big hit of protein in a small serving.
With 140 calories and 24 grams of protein per pack, these little bites of chicken can help keep you full between meals.
I love throwing the chicken bites into a bowl with a premade single-serve guacamole cup for a heartier snack.
The brand’s steak bites are another high-protein, savory snack option.
Fresh Addition’s 100% grass-fed beef steak bites are also a fridge staple for me.
Each pack contains 120 calories and 20 grams of protein, making this snack feel more substantial than a typical protein bar.
You can use these to create a mid-afternoon fix that’ll prevent you from feeling ravenous by the time you sit down for dinner. Simply dump steak bites into a small tortilla, add a scoop of salsa, and heat in the microwave for a satisfying “mini meal.”
Kirkland Signature cheese, fruit, and nut packs are quite balanced.
These Kirkland Signature snack packs deliver 8 grams of protein and 180 calories from a combo of nuts, cheese, and dried cranberries.
They can be another great “mini meal” when you’re in a rush or traveling.
You can also make your own version of these packs at home by slicing up some cheese, grabbing a handful of dried fruit (choose varieties with less than 4 grams of added sugar per serving), and throwing your favorite nut variety on the side.
Oikos Triple Zero yogurt feels more indulgent than it really is.
Oikos Triple Zero Greek yogurts have 15 grams of protein and 90 calories per cup.
These protein-packed yogurts have a thick texture that makes them feel like an indulgent dessert. Sometimes I blend up the vanilla variety with a frozen banana and milk for a quick frozen treat that even my kids love.
RX Bars keep things simple with just a few ingredients.
Made from just a small handful of simple ingredients, such as egg whites, dates, and nuts, these RX Bars contain 12 grams of protein and range from 180 to 200 calories each.
They’re ideal for stashing in a purse, backpack, gym, or diaper bag for when you need something quick, filling, and convenient.
The chocolate sea-salt variety is one of my favorites — it’s got an addictive blend of sweet and salty flavors.
I like sipping on a warm mug of Kettle & Fire bone broth for a protein boost.
Drinking 8 ounces of this bone broth provides about a hearty 10 grams of protein at the expense of only 40 calories.
I enjoy savoring a warm mug of broth on a cold day or when I’m feeling under the weather and don’t have much of an appetite.
After all, our immune systems rely on protein to fight off sickness.
Chomps meat sticks are a tasty, travel-friendly snack option.
Chomps are an excellent travel snack, and I often pack them in my car for road trips and carry-on bag for flights.
Each conveniently packaged meat stick contains 10 grams of protein and 100 calories. I’m a big fan of the original beef flavor.
Go Raw sprouted pumpkin seeds provide protein and some important minerals.
These Go Raw pumpkin seeds with sea salt offer 8 grams of protein per ¼ cup serving and less than 200 calories.
They’re also a fairly nutrient-dense snack because they’re an excellent source of both zinc and magnesium.
Mix these with a few chocolate chips and raisins to make your own trail mix.
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