I’m a Dietitian & These Are the 6 Canned Foods I Always Buy at Costco

Here at EatingWell, we love Costco. We regularly share everything from our favorite monthly deals to the product we deem worth traveling for at the beloved wholesale chain. But admittedly, I don’t make it to Costco that frequently. Being a household of two, most portions are too large for us to get through before they go bad. Because of this, I stick to things with a longer shelf life when I make my quarterly visits—and at least half of my list is made up of canned food items. There are several canned foods I love for a variety of reasons. They’re cost-effective, last for months (sometimes even years) in your kitchen and make it easier to have quick and healthy meals in a pinch.

As a registered dietitian on a budget, here are the six canned foods that are always on my Costco list.

Chickpeas

Beans are a food we all should be eating more of. Not only are they super versatile, but they’re also highly nutritious and a great, cost-effective protein source. I use them in a variety of main dishes, like our Baked Falafel and Hearty Chickpea & Spinach Stew. But honestly, most of the chickpeas in my house turn into hummus. I love adding this delicious, fiber-packed dip to everything from snacks to sandwiches and grain bowls. Running out of canned chickpeas is usually my trigger that a Costco trip is in order.

Black Beans

Another nutritious bean, I always make sure I have black beans in my pantry for quick and easy meals. And when I need a restock, it’s off to Costco I go. Like chickpeas, black beans are a great way to add fiber, protein, vitamins and minerals to my menu. I love making our Sheet-Pan Chicken Fajita Skillet Bowls for a quick and easy weeknight main, and I frequently make our Sweet Potato & Black Bean Chili when wanting something meatless. I even use them to meal prep our Basic Mashed Black Beans to smear on toast with an egg, add to tacos or layer into a burrito or wrap. Mashed black beans even make a great dip for chips on their own. Personally, I think that meal-prepped ingredients should be versatile to use. As a bonus, these have a fraction of the added sodium and fat of store-bought refried beans.

Tuna

While the advice to eat seafood a few times a week is a good one, it can quickly get pretty expensive. Thankfully, canned fish can make it easier and more budget-friendly to do so. I regularly make a big batch of tuna salad to add to my lunch salad or sandwiches. And if I need a source of protein for dinner in a pinch, canned tuna is a quick and nutritious addition to pastas, casseroles and more. Canned tuna is also perfect for our Easy Tuna Cakes with Greens & Lemon Dressing!

Sardines

If you don’t regularly eat them, I understand that canned sardines might be a tougher sell than canned tuna. But there are a lot of great reasons to add this tiny fish to your eating pattern. They’re rich in protein, packed with anti-inflammatory omega-3 fats, support your brain health and even help you maintain strong bones. Our Spicy Sardine Linguine requires just six ingredients, takes 15 minutes of active time to make and is a real treat if you haven’t tried it.

Diced Tomatoes

Canned tomatoes are one of the most versatile ingredients. In fact, eggs poached in tomato sauce (in the style of shakshuka) are my go-to meal when I get back from vacation and want something healthy and fast when my fridge is bare. It’s great for kick-starting pasta sauces, curries, soups, stews and more. Plus, it can help you eat more vegetables and enjoy the health benefits of tomatoes, like supporting a healthy heart and reducing chronic disease risk. I always buy them at Costco to stock up and know that I won’t run out for weeks to come. Choose a no-salt-added variety if you can find it.

Coconut Milk

If you have a well-stocked pantry with canned chickpeas and coconut milk, you’re just 30 minutes away from our delicious Chickpea Coconut Curry. I also love to chop up whatever vegetables I need to use up and add them to a slow cooker with a can of coconut milk and a few scoops from a jar of curry paste for a nourishing main that helps me cut down on food waste (you can add cubed tofu or a can of chickpeas for some more protein, too).

Beyond curries, canned coconut milk comes in handy to add a vegan-friendly creamy texture to dishes like soups and noodles.

The Bottom Line

Having a well-stocked pantry can help make it easier to have healthy and delicious meals in a pinch. Canned foods can be super versatile and cost-effective, especially if you buy them in bulk from a store like Costco. From versatile staples like canned diced tomatoes to ready-to-eat proteins like canned tuna and sardines, these are a few items that are regulars on my Costco grocery list.