Costco Healthy Finds: Best Snacks, Drinks, and Staples (Updated List)

Costco can absolutely support a low-sugar, nutrient-dense way of eating—you just need a strategy. As a dietitian, I think of Costco as a place to build a strong foundation: whole-food staples, smart snacks, and low- or no-sugar drinks that make everyday choices easier.

This updated guide focuses on healthier finds that are:

• Lower in added sugar (or sugar-free when reasonable)


• Rich in fiber, protein, or healthy fats


• Minimally processed when possible


• Realistically tasty and convenient for busy lives

Product availability varies by region and season, so think of this as a framework: what to look for, how to read labels quickly, and how to use monk fruit and stevia sweeteners to transition away from added sugar.

How to Shop Costco the "Healthy" Way

Quick Label-Reading Rules

Costco trips are fast and busy. A simple 15–20 second label check can still be powerful. Prioritize:

• Added sugar: Aim for ≤5 g added sugar per serving for everyday items; ideally 0 g for drinks.


• Fiber: Snacks with ≥3 g fiber per serving are helpful for satiety and blood-sugar steadiness.


• Protein: For snacks, ≥8–10 g protein is a solid target; for meals, 20+ g is ideal.


• Ingredients list: Shorter is often better, but context matters. Focus on recognizable foods: nuts, seeds, beans, whole grains, vegetables, fruit.

Remember: "Healthy" is relative to your needs. If you have diabetes, PCOS, or are working on weight management, you may want to be more conservative with added sugar and refined starch than the general guidelines above.

Best Costco Healthy Snacks

1. Nuts and Seeds (Unsalted or Lightly Salted)

Costco’s nut aisle is one of its biggest strengths. Look for:

• Whole almonds, walnuts, pecans, pistachios, or cashews


• Mixed nuts without sugary glazes or candy pieces


• Sunflower, pumpkin, chia, and hemp seeds

These offer healthy fats, some protein, and fiber. Portion size still matters—nuts are energy-dense—but they’re far more satisfying and nutrient-rich than chips or candy.

How to use them:

• Pre-portion into small containers or bags to avoid mindless handfuls.


• Mix with unsweetened coconut flakes and a few dark-chocolate chips for a controlled treat.


• Sprinkle seeds on yogurt, salads, or oatmeal for extra texture and healthy fats.

2. Roasted Chickpeas, Lentil or Bean-Based Snacks

Costco often carries roasted chickpeas or lentil-based crisps. These can be a useful alternative to traditional chips because they typically provide more protein and fiber per serving.

What to look for:

• At least 3–4 g fiber and 5–7 g protein per serving


• Limited added sugar (ideally 0–2 g)


• Moderate sodium if you’re watching blood pressure

3. Hummus Singles and Guacamole Cups

Single-serve hummus and guacamole packs make portion control and meal prep much easier.

• Hummus: Chickpeas, tahini, olive or canola oil, garlic, lemon. Great source of fiber and plant protein.


• Guacamole: Avocado, lime, salt, maybe some onion and tomato. Rich in heart-healthy monounsaturated fats.

Pair with: baby carrots, sliced bell peppers, cucumber rounds, or a small handful of whole-grain crackers.

4. Greek Yogurt (Plain or Lightly Sweetened)

Large tubs or multipacks of Greek yogurt are a staple worth grabbing.

• Choose plain, unsweetened whenever possible; you can add your own fruit or a monk fruit–sweetened drizzle.


• If you prefer flavored, compare brands and choose the lowest added sugar you enjoy.

Why it’s a healthy find: High in protein, a good source of calcium, and can support gut health when it contains live and active cultures.

Low-sugar upgrade: Sweeten plain Greek yogurt with a few drops of monk fruit or stevia, plus berries and cinnamon. This gives you the taste of a dessert with minimal impact on blood sugar.

5. String Cheese and Mini Cheese Portions

Individually wrapped cheese sticks or mini rounds are convenient, portion-controlled, and naturally low in carbohydrates.

• Provide protein and fat for steady energy


• Pair well with fruit, nuts, or whole-grain crackers

If you’re watching saturated fat, balance cheese with plenty of plant-based fats (nuts, seeds, avocado) and fiber-rich foods.

6. Fresh-Cut Veggie Trays

Costco’s large veggie platters can be a lifesaver for busy weeks. They’re not glamorous, but they remove the friction of washing and chopping.

Tip: If the included dip is high in added sugar or low in protein, you can swap it for Greek yogurt–based dip, hummus, or guacamole.

7. Dark Chocolate (70% Cocoa or Higher)

Dark chocolate can be a reasonable treat when portioned mindfully.

• Look for bars or pieces with 70% cocoa or more


• Check added sugar; darker chocolate typically contains less


• Enjoy 1–2 small squares, ideally after a meal rather than on an empty stomach

For those actively reducing sugar, you can also look for dark chocolate sweetened with non-nutritive sweeteners such as monk fruit, stevia, or sugar alcohols, depending on your tolerance and preferences.

Best Costco Healthy Drink Options

1. Still and Sparkling Water

Hydration is foundational. Costco’s bulk packs of still or sparkling water make it easier to skip sugary drinks.

• Plain sparkling water with natural flavors and no added sugar can be a satisfying soda replacement.


• If you miss sweetness, add a squeeze of citrus and a few drops of monk fruit or stevia sweetener.

2. Unsweetened Tea (Bottled or Brew-Your-Own)

Look for large jugs or multipacks of unsweetened black, green, or herbal tea. These offer flavor with virtually no calories or sugar.

Low-sugar hack: Brew a large batch of tea at home using Costco tea bags, then sweeten lightly with monk fruit or stevia. This gives you a familiar sweet-tea experience without the glycemic impact of regular sugar.

3. Black Coffee and Cold Brew

Costco’s coffee selection is extensive. Coffee itself is naturally free of sugar; the challenge is what gets added.

• Buy whole-bean or ground coffee and brew at home.


• If you like cold brew, Costco often has ready-to-drink unsweetened options.

Make it low-sugar: Use a splash of milk or unsweetened plant milk and a monk fruit or stevia-based sweetener instead of sugar or syrups. This can dramatically reduce your daily sugar intake if you’re a frequent coffee drinker.

4. Low-Sodium Broths and Bone Broth

Not a typical "drink," but warm broth can be a soothing, low-calorie option between meals or when you’re trying to avoid snacking out of habit.

• Choose low-sodium versions when possible.


• Bone broth can add protein and collagen, though it’s not a magic cure-all.

5. 100% Fruit and Vegetable Juices (Used Strategically)

Costco sells large containers of 100% orange juice, apple juice, and various vegetable juices. These are better than sugar-sweetened beverages because they lack added sugar, but they can still contain a substantial amount of natural sugar.

How to use them wisely:

• Use small portions (e.g., 4 oz) rather than large glasses.


• Consider diluting juice with sparkling water.


• Pair with a meal that includes protein, fat, and fiber to blunt blood-sugar spikes.

Best Costco Pantry Staples for Healthy Meals

1. Canned Beans and Lentils

Beans and lentils are inexpensive, versatile, and rich in fiber and plant protein.

• Look for low-sodium or no-salt-added varieties when available.


• Rinse under water to reduce sodium further.

Easy uses: toss into salads, soups, tacos, or grain bowls. Combine with olive oil, vinegar, herbs, and chopped vegetables for a quick bean salad.

2. Frozen Vegetables and Fruit

Frozen produce is often picked at peak ripeness and can be just as nutritious as fresh.

• Vegetables: broccoli, cauliflower rice, mixed veggies, spinach, stir-fry blends.


• Fruit: berries, mango, cherries, mixed blends.

How to keep it healthy:

• Choose options without added sauces or sugar.


• Use fruit mainly as part of meals (e.g., in oatmeal or yogurt) rather than as large standalone smoothies loaded with extra sweeteners.

3. Whole Grains: Oats, Brown Rice, Quinoa

Costco’s bulk grains are budget-friendly and form the base for many balanced meals.

• Rolled oats or steel-cut oats: great for breakfast or baking. Choose plain; avoid pre-sweetened packets.


• Brown rice and quinoa: higher in fiber and nutrients than many refined grains.

Low-sugar breakfast idea: Cook oats with cinnamon and a pinch of salt, then top with nuts, seeds, berries, and a monk fruit–sweetened swirl instead of brown sugar or syrup.

4. Canned Tuna, Salmon, and Sardines

These shelf-stable proteins are rich in omega-3 fats (especially salmon and sardines) and easy to turn into quick meals.

• Choose water-packed or olive-oil–packed options.


• Watch for added sugars in flavored varieties; many are sugar-free, but it’s worth a quick check.

5. Nut Butters (Peanut, Almond, Cashew)

Costco often carries large jars of natural nut butters.

• Ingredients list should ideally be just nuts and salt.


• Avoid or minimize options with added sugar and hydrogenated oils for everyday use.

Use ideas: Spread on apple slices, stir into oatmeal, or blend into smoothies with a monk fruit–sweetened yogurt base for a dessert-like flavor without added sugar.

6. Extra-Virgin Olive Oil and Avocado Oil

Healthy fats are essential for hormone health, brain function, and satiety.

• Extra-virgin olive oil: great for low- to medium-heat cooking, salad dressings, and drizzling.


• Avocado oil: neutral flavor and higher smoke point for roasting and sautéing.

7. Spices, Herbs, and Vinegars

Flavor is critical when you’re cutting down on sugar. Costco’s bulk spices and vinegars help you build satisfying meals without relying on sweet sauces.

• Garlic powder, onion powder, smoked paprika, chili powder, Italian seasoning


• Balsamic, apple cider, and red wine vinegar (check labels for added sugar in specialty versions)

Use these to make simple dressings: olive oil + vinegar + mustard + herbs + a small amount of a monk fruit–sweetened syrup if you want a hint of sweetness.

Healthy Refrigerated and Frozen Meal Shortcuts

1. Rotisserie Chicken (Used Strategically)

Costco’s rotisserie chicken is famous for a reason. It’s a convenient protein source, though sodium can be on the higher side.

How to make it work:

• Pair with large portions of vegetables and whole grains.


• Use leftovers in soups, salads, and lettuce wraps.


• If you’re sensitive to sodium, balance with lower-sodium foods the rest of the day.

2. Frozen Fish Fillets

Look for plain frozen salmon, cod, or white fish without breading or sugary sauces.

• Season with herbs, lemon, and olive oil.


• Serve with frozen vegetables and brown rice or quinoa for a quick, balanced meal.

3. Veggie Burgers and Plant-Based Patties

Many Costco locations carry vegetable- or bean-based patties. Read labels carefully—some are closer to whole-food blends, others are more processed.

Prefer:

• Higher fiber and protein


• Minimal added sugars in sauces or glazes

4. Pre-Washed Salad Kits (With Modifications)

Salad kits can be very helpful if they get you eating more vegetables. The main sources of added sugar are usually the dressing and any sweet toppings (dried fruit, candied nuts).

Make them healthier by:

• Using only part of the dressing packet, or swapping it for your own lower-sugar dressing.


• Adding extra plain greens to dilute heavy toppings.


• Boosting protein with canned beans, rotisserie chicken, tuna, or boiled eggs.

Quitting Added Sugar: How Costco + Monk Fruit Can Help

Reducing added sugar is one of the most impactful nutrition changes many people can make for blood sugar, energy levels, and long-term metabolic health. The challenge is that sugar is woven into daily habits—coffee drinks, breakfast cereals, sauces, and snacks.

Costco can actually support this transition if you shop with intention and use low- or no-calorie sweeteners thoughtfully.

Step 1: Replace Sugary Drinks First

Liquid sugar (soda, sweet tea, many coffee drinks, energy drinks) is often the largest single source of added sugar.

• Switch to unsweetened sparkling water, tea, or coffee.


• Sweeten lightly with monk fruit or stevia instead of sugar or syrups.


• Gradually reduce how sweet you make your drinks over a few weeks so your palate can adapt.

Step 2: Swap Out High-Sugar Breakfasts

Many cereals, pastries, and flavored yogurts are essentially dessert in disguise.

• Use Costco oats, Greek yogurt, and frozen berries as your base.


• Add nuts or seeds for healthy fats and protein.


• Use a monk fruit– or stevia-based sweetener to achieve the sweetness you enjoy without relying on added sugar.

Step 3: Build a "Safe" Snack Zone

Keep your home and office stocked with snacks that won’t send you into a sugar spike-crash cycle.

• Nuts, seeds, hummus, guacamole, Greek yogurt, cheese sticks.


• Fresh and frozen fruit (paired with protein or fat for better blood-sugar balance).


• Occasional treats like dark chocolate or low-sugar bars, portioned intentionally.

Step 4: Sweeten Smartly When You Truly Want Sweetness

Completely eliminating sweetness is not realistic or necessary for most people. Using natural, zero-calorie sweeteners like monk fruit and stevia can be one way to enjoy sweetness while you reduce or avoid added sugars.

Practical ideas:

• Make homemade salad dressings or sauces with a small amount of monk fruit sweetener instead of sugar or honey.


• Sweeten plain yogurt, oatmeal, or smoothies with monk fruit or stevia rather than flavored syrups.


• Experiment with low-sugar baking using a blend of whole-grain flours, fruit, and monk fruit sweetener.

People vary in how they respond to different sweeteners, so it’s important to pay attention to your own body and preferences, and to discuss any concerns with your healthcare provider, especially if you have specific medical conditions.

Putting It All Together: A Sample Costco-Based Day

Here’s how a lower-sugar, nutrient-dense day could look using mostly Costco healthy finds and monk fruit–sweetened swaps:

• Breakfast: Greek yogurt topped with frozen berries, chia seeds, and a light sprinkle of monk fruit sweetener; unsweetened coffee with a splash of milk and monk fruit.


• Snack: A small handful of mixed nuts and a piece of fruit.


• Lunch: Big salad using a greens kit (with half the dressing), extra plain greens, canned beans, and rotisserie chicken; sparkling water with lemon.


• Snack: Veggie sticks with hummus or a guacamole cup.


• Dinner: Baked frozen salmon with olive oil and herbs, frozen mixed vegetables, and quinoa or brown rice.


• Evening treat: A square or two of dark chocolate, or herbal tea lightly sweetened with monk fruit.

Final Thoughts

Costco doesn’t have to derail your health goals. With a bit of label-reading and a focus on whole foods, you can walk out with a cart full of items that support better blood sugar, steady energy, and long-term wellness.

Using monk fruit and stevia sweeteners strategically—especially in drinks, breakfast, and homemade snacks—can make the process of quitting or reducing added sugar much more sustainable. Over time, your taste buds adapt, and the intensely sweet, high-sugar foods that once felt normal often start to taste overwhelming.

As always, individual needs vary. If you live with diabetes, kidney disease, heart disease, or other medical conditions, it’s wise to review your overall eating pattern with your healthcare team or a registered dietitian. But for most people, building a Costco routine around these healthy finds is a powerful, practical step toward a lower-sugar, more nourishing way of eating.

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