Our Favorite Low Calorie, Protein Filled Healthy Snacks From Costco


Costco is one of the best places to get affordable, healthy food. Here are the top 10 low calorie foods I buy at Costco that help me stick to my diet, all under 100 calories and high in protein.

I’m a big fan of Costco for their prices and the availability of healthy food. From fresh produce to frozen, I spend most of my grocery dollars there.

When I started counting calories to lose weight, I started paying more attention to labels. I’d look for foods that I could comfortably fit into my diet and still taste great.

I’m going to assume you all know without me listing it here, that fresh and frozen fruits and veggies are already the best foods to buy at Costco when you are on a low calorie diet. I am constantly buying cauliflower rice, frozen berries, lettuce, tomatoes, broccoli, asparagus, etc. These are all foods you can get at Costco that are low in calories.

But, today, I wanted to share the packaged foods I buy there, because some of you might not know about these!

Why Low Calorie, Protein filled snacks are best

Low calorie snacks, ones that are also high in protein, are essential to maintaining your weight loss. When compared to high carb snacks, high protein snacks have been shown to be more satiating and can curb your appetite. This not only helps prevent overeating, but also contributes to muscle growth that can help you stay lean as well.

  • A protein rich snack in the middle of the day can reduce your overall calories eaten for the entire day, and consuming fewer calories in the end is going to be the biggest contributor to weight loss and management.
  • A protein rich snack can boost your metabolism because protein foods themselves have a greater thermic effect, meaning your body burns more calories metabolizing them than carbohydrates or fats.
  • Protein also slows the absorption of the glucose in carbohydrates, preventing spikes and crashes in blood sugar.
  • And lastly, protein rich snacks can be rich with vitamins and minerals for fewer calories, essential for a balanced diet.

Top favorite Healthy Snacks at Costco

Best Costco Food finds with high protein

1) Kirkland Canned Chicken Breast (60 calories)

I love chicken, and I usually have plenty of flexibility to cook some chicken every few days. However, I do keep some canned chicken on hand for things like this Chicken Parmesan Flat Bread, or cheesy chicken dip!

At Costco, not only do you get 6 cans of chicken, but each can is double the size that you can get in the grocery store.

The calories and macros for 2 ounces of the Kirkland chunk chicken breast are

  • 60 calories
  • 0 g carbs
  • 1 g fat
  • and 13 grams of protein!
Costco Kirkland canned chicken breast

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2) Kirkland Liquid Egg Whites (25 calories)

For the past two years, I’ve LIVED on liquid egg whites! Every single morning I have a full cup, and I usually add 1/2 ounce of cheese to it. A must buy low calorie food from Costco!!

The Kirkland egg whites are a bargain. They price better than the grocery store, and I don’t have to feel guilty about throwing away yolks.

One caveat, liquid, pasteurized egg whites in a carton do not mix well enough to form peaks. If you are making meringue or anything like it, use real eggs.

Liquid egg whites are a body builder or dieters dream. For every 1/4 cup they have:

  • 25 calories
  • 0 g fat
  • 0 g carbs
  • and 5 g protein. (which is why I have a full cup!)

Some recipes I’ve created with egg whites are:

Costco Liquid Egg whites Kirkland brand

3) Kirkland Organic Greek Yogurt Plain (100 calories)

If you want the thickest and creamiest of nonfat plain Greek yogurt, you will never find one better than the Kirkland Organic Greek Yogurt. OMG~!~! This yogurt is my favorite of all plain greek yogurts. It’s crazy how different they can all be.

For 2/3 cup, the Kirkland yogurt has

  • 100 calories
  • 7 g carbs
  • 0 g fat
  • and 18 grams of protein!

I love using Greek yogurt in recipes like my 2 ingredient instant cheesecake, 2 ingredient flat bread, and Cookies and Cream fruit dip!

Kirkland brand Greek yogurt from Costco

4) Kirkland Signature Turkey Jerky Original (80 calories)

Turkey Jerky is something new I’ve been buying. I have NEVER been a fan of beef jerky. But once I tried the turkey jerky, I quickly liked it.

Just this past weekend my husband and I went canyoneering in Moab, (see our trip on my personal instagram here) and I brought this. It was SO great to have as a protein option that stores and packs well. Carbs are easy to take on a hike, but protein takes planning.

1 ounce of this Turkey Jerky has:

  • 80 calories
  • 1 g fat
  • 8 g carbs and
  • 10 g protein
Kirkland Turkey Jerky Costco low calorie snack

5) PB Fit Peanut Butter Powder (70 calories)

AHHH!! My favorite way to get my peanut butter fix, without all the calories! Peanut butter powder is a great substitute. This is a high protein Costco food that I definitely recommend!

2 tablespoons of peanut butter powder has

  • 70 calories
  • 2 g fat
  • 5 g carbs
  • and 8 grams of protein

I use it to make a healthy snack like low calorie celery and peanut butter, this 2 Ingredient Peanut Butter Freezer whips, chocolate and peanut butter oatmeal, and peanut butter protein fluff.

Costco PB fit peanut butter powder

6) Darigold Low Fat Cottage Cheese (100 calories)

I actually prefer fat free cottage cheese, but I will buy (and eat) this cottage cheese when the whole family is on a cottage cheese kick.

My number one way I use cottage cheese is in my low calorie (3 ingredient) pancakes! And I make these a lot.

I also like cottage cheese in fruit sweet “salads” like this Green pistachio cottage cheese salad, and High protein Pink Cottage Cheese Salad .

And for something savory, this Twice Baked Potato with cheesy cottage cheese.

Darigold Cottage cheese at Costco

Best low calorie Costco Healthy Food finds

7) Costco Healthy Noodle (30 calories)

Wow, Wow, Wow! Is all I have to say about these noodles. I might never buy regular noodles again! The Healthy Noodle brand noodles is made with soybean fiber powder and only has 30 calories per serving. Plus, it tastes amazing (and I’ve tried a lot of fake noodles).

I do not have a problem with regular noodles. In fact, I don’t have a problem with gluten foods at all. But, regular pasta is 3X as much as these noodles.

the packaging for Healthy Noodle states they are Sugar free, fat free, gluten free, cholesterol free, and dairy free.

For one serving you get:

  • 30 calories
  • 0 g fat
  • 6 g carbs, and
  • 1 g protein

Here’s my favorite recipe to use the Healthy Noodle: Low Calorie Chicken Alfredo.

Costco Healthy Noodle

8) Laughing Cow Cheese Light (30 calories)

If you’ve ever bought Laughing Cow Cheese at a regular grocery store, you’ll know that one small package costs about as much as 6 packages at Costco! That’s why I always get this at Costco.

A favorite way to eat it, is simply spread on veggies, like carrots and cucumbers! I also like it spread inside a slice of deli turkey like this. This is definitely a favorite low calorie food to get at Costco!

One wedge of Laughing Cow Creamy Light cheese has

  • 30 calories
  • 1.5 g fat
  • 1 g carbs
  • and 2 grams of protein
laughing cow cheese from costco healthy finds

9) Frigo Cheese Heads String Cheese (80 calories)

String cheese is a delicious and satiating, high protein snack. I have no recipe or anything for this, but it sure hits the spot when I want a little protein in the afternoon!

I love that it’s portion controlled into 1 ounce portions. It really curbs the temptation to overeat.

One package of string cheese (one ounce) contains

  • 80 calories
  • 6 g fat
  • 1 g carbs
  • and 6 grams of protein
Frigo string cheese from Costco

10) Princess Pickled Asparagus (10 calories)

And finally, my newest addition to my Costco grocery list is this Pickled asparagus! For only 5 calories each, this hits the spot!

Princess Costco pickled asparagus

So, that’s my list! What would you add to this low calorie food you can find at Costco?

Top 10 low calorie costco food finds

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