It’s a new year, but the trend of buying in bulk remains more practical than ever. And it’s a well-known fact that when it comes to stocking up on everything from food to household essentials, Costco is the place to go.
With the help of registered dietitians and nutritionists, we searched high and low for the best frozen foods that are available at Costco. Here are our top recommendations to add to your shopping list.
And for more, don’t miss these 15 Classic American Desserts That Deserve a Comeback.
Per 1 frittata (57 g): 70 calories, 4 g fat (1 g Saturated Fat, 0 g trans fat), 200 mg sodium, 5 g carbs (1 g fiber, 1 g sugar), 5 g protein
Michelle Routhenstein, MS, RD, CDE, CDN, preventive cardiology dietitian and owner of Entirely Nourished, recommends these Garden Lites frittatas.
“[They’re] great for when you’re in a pinch for time and need an easy, quick, heart-healthy, and macronutrient balanced meal or snack to keep you satiated,” says Routhenstein.
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Per serving: 110 calories, 1.5 g fat (0 g saturated fat, 0 g trans fat), 55 mg sodium, 23 g carbs (7 g fiber, 13 g sugar), 3 g protein
The Clovis Farms Organic Smoothie Blend makes smoothie-making quicker than ever, according to Routhenstein. She notes that it has a delicious blend of strawberries, blueberries, kale, spinach, and bananas. “All you have to do is add some protein powder and milk of your choice, and blend,” says Routhenstein.
“I always go to Costco for frozen fruit,” says Colleen Christensen, RD. Christensen recommends picking up Costco’s cherry blend as well as blueberries, which are packed with antioxidants and full of flavor.
“You can use these in smoothies or thaw them and add to yogurt, oatmeal, or even use in muffins,” says Christensen.
Per bar: 270 calories, 19 g fat (12 g saturated fat, 0 g trans fat), 30 mg sodium, 22 g carbs (2 g fiber, 19 g sugar), 3 g protein
Eating healthy doesn’t mean eliminating sweet treats from your diet. Rachel Fine, RD, and owner of To The Pointe Nutrition in NYC, recommends satisfying your sweet tooth with Häagen-Dazs ice cream bars.
“While some might question the added sugar content, as a dessert, these bars keep it simple with understandable ingredients,” Fine says. “Let dessert be dessert.”
She acknowledges that although one bar has 16 grams of added sugar, if you’re keeping your added sugars generally low throughout the day, “enjoying the real deal for dessert will provide a much more satisfying experience.”
Per 1 burger (79 g): 160 calories, 6 g fat (1 g saturated fat, 0 g trans fat), 380 mg sodium, 23 g carbs (4 g fiber, 2 g sugar), 5 g protein
Talia Hauser, RD, LDN, recommends these vegan burger patties, which are made from veggies and quinoa rather than fake meat substitutes. “They’re a really easy way to get some vegetables in your meal without having to do any work,” says Hauser. She says you can also get creative by breaking them up and putting them into a salad or even tacos.
Per fillet: 220 calories, 8 g fat (1.5 g saturated fat, 0 g trans fat), 85 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 37 g protein
“Pre-portioned and individually wrapped fish is easy to prepare any day of the week,” says Hauser. She explains that salmon has a good amount of omega-3 fatty acids, which are linked to a number of health benefits including a lowered risk of depression, heart disease, and inflammation.
“Wild-caught salmon typically is higher in minerals and leaner than farmed salmon due to the difference in their diets and ability to swim freely,” Hauser says.
Per cup: 40 calories, 0 g fat (0 g saturated fat, 0 g trans fat), 40 mg sodium, 7 g carbs (4 g fiber, 3 g sugar), 3 g protein
Katherine Brooking MS, RD, says that when she goes to Costco, she always gets a bag of frozen Normandy Vegetables that contains broccoli, cauliflower, baby corn, and carrots.
“A one-cup serving will help you meet your vitamin A, C, and fiber needs,” says Brooking.
Per burger (113 g): 250 calories, 8 g fat (1 g saturated fat, 0 g trans fat), 450 mg sodium, 36 g carbs (5 g fiber, 3 g sugar), 11 g protein
“A lot of veggie burgers offer veggies and fat but no protein,” says sports dietitian Kelly Jones, MS, RD, CSSD. However, these black bean burgers provide 11 grams of protein per patty.
“When paired with a higher protein bread or bun, and a veggie side with another few grams, you can reach over 20 grams [of protein] in a meal,” Jones says. She notes that it’s important not only for the maintenance of muscle mass but also for satiety, to consume adequate protein every time you eat.
Per serving: 25 calories, 0 g fat (0 g saturated fat, 0 g trans fat), 15 mg sodium, 5 g carbs (3 g fiber, 1 g sugar), 3 g protein
Although it may sound boring, Jones says that having a large quantity of frozen broccoli on hand makes adding nutritious vegetables to any meal easy. “While many people just microwave frozen veggies, I like to chop and sauté these in a pan before adding eggs for an omelet,” says Jones. She also uses frozen broccoli as a veggie side at least once a week for dinner.
“Just toss in some olive oil and add directly to a sheet pan for roasting at 425 [degrees Fahrenheit],” she says. “No thawing required!”
Per cup: 35 calories, 0 g fat (0 g saturated fat, 0 g trans fat), 20 mg sodium, 7 g carbs (2 g fiber, 3 g sugar), 1 g protein
Routhenstein says that Kirkland’s products are a fun twist on frozen vegetable blends. “It’s great for a delicious stir fry or sheet pan with some protein,” she says. Because the mix contains broccoli, mushrooms, sugar snap peas, green beans, carrots, yellow carts, mushrooms, water chestnuts, and onions, Routhenstein explains that it adds a variety of color, antioxidant-rich properties, and heart-healthy fiber to your meal.
Per 1 cup: 70 calories, 0 g fat (0 g saturated fat, 0 g trans fat), 0 mg sodium, 16 g carbs (5 g fiber, 10 g sugar), 2 g protein
“A huge, four-pound bag of frozen raspberries, blueberries, and blackberries with nothing added is perfect for throwing into oatmeal and smoothies,” says Hauser. The berries in Kirkland’s blend are packed with fiber and antioxidants, which help protect against cell damage and prevent heart disease and cancer.
Per 1/4 cup (30 g): 50 calories, 4.5 g fat (0.5 g saturated fat, 0 g trans fat), 0 mg sodium, 3 g carbs (2 g fiber, 0 g sugar), 1 g protein
Katie Dodd, MS, RDN, CSG, LD, FAND, creator of The Geriatric Dietitian, says the frozen avocado available at Costco is a unique and healthy option.
“Avocados are high in heart-healthy fats and good nutrition,” Dodd says. Plus, it’s versatile: Frozen avocado can easily be added to smoothies or defrosted to use as an ingredient in a variety of healthy dishes.
Per 3/4 cup: 70 calories, 0.5 g fat (0 g saturated fat, 0 g trans fat), 15 g carbs (6 g fiber, 6 g sugar), 2 g protein
Jones recommends the Townsend Farms Organic Berry Supreme from Costco’s freezer aisles. “[It] gives you raspberries, blueberries, blackberries, and strawberries so you get a blend of flavors and a variety of strong antioxidants in one product,” she says.
Jones also suggests thinking beyond just smoothies. “Add to your morning oatmeal, or reduce in a pan with a touch of maple syrup for a fiber and nutrient-rich compote to top your pancakes or waffles,” she says.
Per 1 muffin (57 g): 110 calories, 3 g fat (1.5 g saturated fat, 0 g trans fat), 19 g carbs (1 g fiber, 10 g sugar), 4 g protein
Muffins aren’t exactly known for being the healthiest food option out there, but the two main ingredients in these are zucchini and carrots. Plus, they’re low in both calories and fat. Sign us up!