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Meal Prep Made Easy: Costco Staples for Quick and Nutritious Weeknight Dinners

Melissa Boufounos, CHN
|
January 24, 2025

Costco is a haven for meal-prep enthusiasts, offering a variety of versatile and budget-friendly staples that make putting dinner on the table a breeze. From frozen favorites to pantry essentials, these dietitian-recommended items will save you time without compromising on nutrition.

Vegetable Spring Rolls 

The Vegetable Spring Rolls from Royal Asia are my new favorite appetizer and side dish. They cook in just 8 minutes in the air fryer, making them a quick and easy option for busy weeknights. The accompanying soy ginger sauce adds a delicious twist, and is a nice change from the plum sauce that comes with most frozen spring rolls. 

Trident Frozen Salmon Burgers 

Trident Frozen Salmon Burgers are a Costco freezer staple, offering a convenient and delicious way to increase your seafood intake. 

“Most of us are falling far short of the recommended two servings of omega-3-rich seafood per week, and these ready-to-cook burgers make it so much simpler to have fish more often,” says registered dietitian Holly Larson. “Each patty packs a 20-gram protein punch and can be quickly cooked from frozen in your air fryer, on the stove, or on the grill.”

Registered dietitian Crystal Higgins shares that even her picky eaters like these salmon burgers. “I love to add guacamole or sweet chili sauce to these salmon patties,” says Crystal Higgins, BSc, RD. “Go grain-free by eating it over a large spinach strawberry salad, or make it a burger with salad on the side. This has been a staple for us for over a decade now.”

Kirkland Signature Chicken Sausages

Professionally trained chef and culinary coach Gen La Rocca uses Costco staples like Kirkland Signature Chicken Sausages, sweet potatoes, and Brussels sprouts to make a quick and hearty sheet pan dinner

“Just toss diced sweet potatoes, halved Brussels sprouts, and sliced chicken sausage with olive oil, salt, pepper, and a sprinkle of Costco’s dried rosemary. Roast everything on a sheet pan until golden and tender for a nutritious, flavorful dinner with minimal cleanup,” she says. 

Walnuts

Walnuts aren’t just for snacking or baking—they’re a surprisingly versatile ingredient that can elevate your meals with plant-based protein and heart-healthy fats.

“I use them as an addition to salads for a protein and fiber boost, and on taco Tuesdays, I love making walnut tacos instead of a meat-based version,” says Lauren Manaker, MS, RDN, LD. “I chop walnuts, then cook them in a pan with olive oil and taco seasoning and serve them with all the traditional fixings.”

As an added bonus, Manaker says replacing just 1 to 1.5 ounces of meat with walnuts may improve dietary intake of fiber, magnesium, and omega-3 ALA fatty acids, while lowering cholesterol intake. 

Kevin’s Natural Foods 

Kevin’s Natural Foods makes weeknight dinners a breeze with a selection of heat-and-eat entrees, stir-fry kits, soups, and side dishes available at Costco. These pre-cooked options are ready to enjoy in minutes, and fit a variety of dietary preferences, including gluten-free, paleo, soy-free, and keto.

“The Korean BBQ Style Steak Tips comes with a tasty sauce that is sugar-free, soy-free, and high quality,” says Manaker. “I heat this steak up and serve with frozen veggies and rice for a balanced meal that takes under 5 minutes to prepare.”

Registered dietitian Nicole Ibarra is also a fan of the brand’s convenience and variety. “I love using Kevin’s Natural Foods entree meals because they are so quick to make and can easily be prepared with simple sides like roasted vegetables, rice, quinoa, beans, or pasta,” she says. “Some of my favorite flavors they have at Costco are Roasted Garlic Chicken, Thai-Style Coconut Chicken, and Orange Chicken.”

Eggs

Who says eggs are just for breakfast? They’re the perfect ingredient for quick and nutritious dinners like frittatas, omelets, or other egg-forward recipes that bring versatility to your weeknight menu.

“Eggland’s Best Eggs are a source of high-quality protein, plus they have 25% less saturated fat and six times more vitamin D than regular eggs,” says Manaker. “I pair an egg-forward dish (like an omelet or scrambled eggs) with a simple salad and whole grain toast for a quick and balanced weeknight meal.”

Longevity dietitian Stephanie Crabtree also swears by Costco’s egg selection for easy midweek meals. “We do midweek ‘egg pizza,’ more traditionally known as frittata, with any leftover vegetables, fresh herbs, beans, or even pasta put together,” she says. “I keep the Costco organic feta in brine on hand and use it to top dishes like this.”

Pre-cooked rotisserie chicken 

Nothing beats the ease and affordability of Costco’s pre-cooked rotisserie chickens—you can barely buy a raw whole chicken for the same price!  

“One of the longest items to cook is the protein source, which is why I love using Costco’s Rotisserie Chickens to throw together a quick dinner,” says Ibarra. “I’ve used the rotisserie chicken for quick chicken tacos, into a soup on the stove, in grain bowls, on top of salads, or in wraps.”

Quick tip: Save the bones from your rotisserie chicken in a reusable bag in the freezer. When it’s full, you can use the bones to make your soup stock or bone broth. 

Lotus Food Ramen Noodles 

Lotus Food Ramen Noodles are a weeknight game-changer, cooking up in just four minutes. For a quick and flavorful dinner, boil the noodles in a deep frying pan or wok along with Kirkland Signature Stir-Fry Vegetables. Once cooked, strain out the water, toss in pre-cooked rotisserie chicken, and mix with your favorite stir-fry sauce. In less than eight minutes, you’ll have a delicious, well-balanced meal that’s perfect for busy evenings.

For plant-based eaters, use Nasoya Tofu instead of chicken. 

Teton Waters Ranch 100% Grass-Fed Beef Polish Sausages 

These 100% grass-fed beef Polish sausages are another dietitian favorite. Crabtree recommends buying a tub of Wildbrine Fermented Sauerkraut to pair with the sausages. “Sometimes we have buns. Other times, we make a side salad to go with them and add in some sprouted pumpkin seeds,” she says. 

Kirkland Signature Wild Alaskan Sockeye

Keeping your freezer stocked with high-quality protein and vegetables means you always have something to reach for, even on the busiest days. 

“I always keep Kirkland Signature Wild Alaskan Sockeye and Kirkland Signature Organic Broccoli Florets stocked in my freezer,” says registered dietitian Ryann Jung. “Simply thaw the salmon or cook from frozen with some of your favorite seasonings. Pair with Bibigo Cooked Sticky White Rice Bowls from Costco to make a quick, well-balanced meal.” 

 

Realgood Foods Co. Chicken 

“For weekend nights, I like to have Realgood chicken on hand. It’s easy to make in the air fryer with Brussels sprouts,” says registered dietitian nutritionist, Emily A. Kean. “It’s great paired with roasted potatoes or Kirkland’s signature quinoa, which only takes 20 minutes to cook and comes pre-rinsed!” 

Canned beans 

Canned beans from Costco are a pantry staple that make weeknight dinners a breeze. Whether you’re using black beans, kidney beans, or garbanzo beans, they’re packed with plant-based protein, fiber, and essential nutrients like iron and magnesium. These versatile legumes can transform into a variety of dishes, from hearty stews and chilis to burrito bowls and salads.

“I love making a big portion of chili by sautéing some aromatics, adding black beans or kidney beans, ground beef or turkey, diced tomatoes, and a blend of spices,” says Wan Na Chun, MPH, RD, CPT. “It’s easy to prepare, can simmer on the stovetop or in a slow cooker, and makes a comforting meal for busy weekdays.”

Kirkland Signature Farm Raised Raw Shrimp

Registered dietitian Lisa Andrews uses Kirkland Signature Farm Raised Raw Shrimp in her Simple Shrimp and Grits. “Not only is it affordable, but it’s also a versatile protein that can be used in soup, stir-fries, salads, or grain dishes. It thaws easily for a quick, healthy meal. Be shellfish!” 

Seeds of Change Quinoa and Brown Rice 

Seeds of Change Quinoa and Brown Rice is a tasty and convenient whole grain that I enjoy as part of a quick meal,” says Sheri Gaw, RDN, CDCES. “I like to serve Seeds of Change Quinoa and Brown Rice over a bed of greens such as baby spinach, and top it off with a serving of black beans, sliced cherry tomatoes, and diced avocado for a quick, high-fiber, balanced, and satisfying grain and veggie bowl.” 

Thai Kitchen Coconut Milk 

Thai Kitchen’s unsweetened coconut milk is a versatile pantry essential that can elevate your weeknight dinners with rich, creamy flavor. Whether you’re whipping up a quick curry, a stir-fry sauce, or even a dessert, this coconut milk offers a delicious and dairy-free way to add depth to your meals. It pairs beautifully with Costco’s other staples like canned chicken or fresh vegetables, making it a go-to for creating balanced and flavorful dishes.

“A go-to recipe of mine includes mixing canned chicken, canned pineapple, a small jar of sweet chili sauce, and coconut milk and serving it over rice,” says Jessie Carpenter, MA, MS, RD, LD. I throw a steamed vegetable, like broccoli, on the plate with it.” 

Tasty Bite

For an effortless vegetarian option, Tasty Bite’s Organic Madras Lentils are ready in 2 minutes. They’re a gluten-free, flavorful base for quick Indian-inspired meals. Celebrity Chef Maneet Chauhan uses the lentils to make veggie burgers

With Costco’s array of versatile and affordable staples, meal prep becomes a breeze, even on the busiest weeknights. From quick-cooking proteins to ready-made entrees, these dietitian-recommended options make it easy to create balanced, flavorful meals with minimal effort. Stock your pantry, freezer, and fridge, and get ready to simplify dinnertime without compromising on nutrition or taste.

 

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