Dietitian Approved Costco Freezer Section Foods

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Frozen Vegetables

*Any frozen vegetable is a great option if it is no-to-low in sodium and doesn’t have creamy sauces or butter. Here are a few options.

Frozen Fruit/Smoothie Starts

*Any frozen fruit/smoothie mix is a great choice as long as their is no added sugar. Be sure to check the nutrition label but here are a few that are a thumbs up!

Freezer Entree’s/Sides

Tattooed Chef Riced Cauliflower Stir Fry – This is a great way to get more veggies in! I like to do a 50/50 mix of rice and cauliflower rice in my fried rice. It has no saturated fat, and 0g added sugar so you can easily pair it with teriyaki chicken and sauce without going overboard!

Trident Alaska Salmon Burgers – These seasoned salmon burgers only have 1g saturated fat, 7.5g healthy fats, 330mg sodium, and 20g protein!

Trident Ultimate Fish Stick – I know it’s a fish stick, but if your child is branching out from chicken nuggets and is willing to do a fish stick i’d say go for it! These have 6g healthy fats, 0.5g saturated fat, 310mg sodium, and 12g protein! These also have a higher ratio of fish to the breading which is a nice plus too!

High Liner Tortilla Crusted Tilapia – If you need something premade these fish options can be nice since they are so low in saturated fat and added sugars! Here we have 1g saturated fat, 480mg sodium (higher but not ridiculous), and 18g protein. I doubt they are as good as a homemade fish dish but if you’re in a pinch it can be nice!

Kirkland Signature Breaded Panko Shrimp – It’s ok have some breaded foods every now and again! Honestly, since shrimp as already such a lean protein, as long as you watch the portion size, find other sides to help round out the meal, and watch the portion size on sauce I think these are a pretty good option to sometimes add to your freezer for busy nights!

RusEttes Hashbrowns – Y’all know I love me some potatoes (i’m an Idaho girl). As long as you watch the amount of butter when cooking, I give hashbrown’s a thumbs up!

Egg’wich turkey sausage – Saturated fat is 5g but I am ok with it because this is made to be an entire meal really – with sausage, egg, and cheese. Sodium is high at 590mg so limit your sodium intake the rest of the day if you do eat these.

Bibigo Beef Bulgogi Mandu – I’ve never tried these but they only have 3.5g saturated fat per serving. They are high in sodium (660mg) so i’d pair with low sodium sides and watch your sodium intake the rest of the day.

Sandwich Bro’s Chicken Melts – With only 3g saturated fat, these may be an option for families who need an on-the-go meal or snack.

Kirkland Signature Pizza – Surprised to see pizza on my list? It has 6g saturated fat per 1/4 the pizza. That’s a lot of food, plus, if you pair it with maybe a green salad or other produce I think cheese pizza can be a great option! I’d probably say go for cheese (or add your own veggies) over the fatty pepperoni most of the time. It is high in sodium but any pizza will be because cheese is a high sodium food.

Milton’s Cauliflower crust pizza – If cauliflower crust pizza is your jam then this one looks pretty good! Nutrition facts are actually very similar to the regular pizza (5g saturated fat, 1g added sugar 570mg sodium).

Birds Eye Garlic Chicken Mix – For a whole meal, the sodium is high but not terrible (670mg). Plus, it’s actually pretty good!

Royal Asia – Asian dishes without unreasonable amounts of sodium are so hard to find. These veggie spring rolls only have about 440mg per 4 spring rolls which i’ll take!

Yakitori Chicken Fried Rice – This one was right on the borderline. I almost passed on putting it on my list because it is high in sodium (650mg). But, I decided to include it because it is a whole meal not just a side or entree. If you like it, enjoy it every once in a while.

Real Good Enchiladas Chicken Breast Grande Enchiladas with Tomatillo Sauce – Considering it’s really a meal replacement, I think this is an ok option. Saturated fat is at 5g and sodium is higher 630mg, but, their is no added sugar, it has some healthy fats (4g) and it has 20g of protein. You could easily pair with some white rice (or cilantro lime rice) and some fruits/veggies to balance out the meal without adding extra sodium.

Lill B’s Bean, Rice, & Cheese Burritos – I’d be ok with giving these a try for a quick lunch or dinner! Saturated fat is reasonable (4g), Sodium is on the higher side (590mg), 7g healthy fats, but it has 3g fiber from the beans, 11g protein. You could pair with some fresh product and have a fast and balanced lunch!

Frozen Meats

*for fresh meat options look under the refrigerated tab

Kirkland Signature Lean Ground Beef – I prefer extra lean ground beef (I usually buy 93/7 or 94/6) but this is 91/9 which is still a great option for leaner beef!

Columbus Seasoned Turkey Burgers – With lean turkey meat saturated fat is at 3.5g/serving. The sodium is pretty good at 390mg, and it’s just made with turkey and seasonings!

Tyson 100% Reduced Fat Sausage Patties – In the sausage department, this might give you best of both worlds – better nutrition values (read: less saturated fat) but also similar taste. Veggie sausages are often soy protein isolate and *usually* just don’t taste super good.

Tyson Rotisserie Seasoned Chicken Breast Strips – I included this product because it is made from chicken breast and rib meat (just like dino nuggets). So, if you are working on helping your little on branch out from just chicken nuggets (like dino nuggets) this can be an option for a similar chicken texture.

Yummy Dino Buddies Dino Chicken Nuggets – I chose to include this in my guide for several reasons: one is that they do add omega-3 fats from flax meal which can be nice since the large majority of our population does not get enough omega-3’s in their diet. the second is, sometimes the convenience is worth it. The saturated fat is low (1.5g/serving), the sodium is reasonable for a freezer food (380mg), they are high in protein (10g). I will say be careful! With chicken nuggets, it can be very easy for your child to get in ruts where they only eat dino nuggets (or similar product). Make sure you are offering several different types of nuggets and working towards grilled chicken strips or non breaded options!

Foster Farms Breast Nuggets – These are in the same class as the ones above. Ok on occasion!

Frozen Fish

*Any fresh fish Costco sells is going to be a dietitian approved product. Fish is a great lean protein option. However, Salmon has high omega-3 fats (healthy fats) that most white fish options sold at Costco do not contain high amounts of. If you are buying a preseasoned fish, look for the options i’ve included above.