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Buzz Feed
05-07-2025
- Lifestyle
- Buzz Feed
18 4-Ingredient High-Protein Costco Meals
When life's a blur of baseball practice, late meetings, and trying to squeeze every last drop out of summer, complicated cooking is not the move. But that doesn't mean you have to settle for protein bars or another drive-thru dinner. These 18 Costco meals are high in protein (30-plus grams per serving), low in effort, and made with just a few real-food ingredients. They're fast, filling, and full of flavor — built for busy people who still want to eat well. From fresh breakfasts to satisfying dinners, every recipe is proof that you don't need a dozen ingredients or hours in the kitchen to feel good about what's on your plate. Chicken Parm Power Bowl Protein Per Serving: ~38 gramsWhat to Buy:• Just Bare Chicken Breast Bites• Banza Chickpea Rotini• Rao's Marinara• Kirkland Mozzarella CheeseHow to Make: Cook the Banza pasta and toss with warmed marinara, then mix in crispy chicken bites and top with mozzarella. Bake at 375°F until bubbly and golden. Tip: Stir in a spoonful of ricotta or cottage cheese for added creaminess and protein. Shrimp Stir-Fry Noodles Protein Per Serving: ~34 gramsWhat to Buy:• Kirkland Wild Argentine Red Shrimp• Lotus Foods Rice Ramen• Kirkland Stir-Fry Vegetable Blend• Bachan's Japanese Barbecue SauceHow to Make: Sauté shrimp and frozen veggies, boil ramen cakes, then toss everything with Bachan's sauce for a sweet-savory stir-fry bowl. Tip: Add a soft-boiled egg or sprinkle of sesame seeds to elevate this into a full-on restaurant-style dish. Cilantro Lime Chicken Bowl Protein Per Serving: ~36 gramsWhat to Buy:• Kevin's Cilantro Lime Chicken• Kirkland Jasmine Rice• Kirkland Frozen Broccoli Florets• Fresh PineappleHow to Make: Heat chicken and broccoli, cook rice, and serve in bowls with diced pineapple on top for a sweet kick. Tip: Garnish with lime zest and chopped cilantro to bring out the flavor of the chicken even more. Tuna Melt Avocado Boats Protein Per Serving: ~33 gramsWhat to Buy:• Safe Catch Ahi Tuna• Kirkland Shredded Mozzarella• Avocados• Everything Bagel SeasoningHow to Make: Mix tuna with a little olive oil and seasoning. Top halved avocados with tuna and mozzarella, then broil until melty. Tip: Serve with a toasted tortilla or lettuce cups to turn it into a melt or wrap-style meal. Buffalo Chicken Cauliflower Bake Protein Per Serving: ~38 gramsWhat to Buy:• Just Bare Chicken Breast Pieces• Via Emilia Organic Riced Cauliflower• Kirkland Cheddar Jack Cheese• Kinder's Buttery Buffalo SauceHow to Make: Sauté chicken with buffalo sauce, heat up riced cauliflower, and top with shredded cheese for a spicy, cheesy bowl. Tip: Stir in a spoonful of Greek yogurt for a creamy buffalo ranch twist with added protein. Bison Protein Nachos Protein Per Serving: ~35 gramsWhat to Buy:• Great Range Ground Bison• Kirkland Organic Tortilla Chips• Kirkland Mexican Shredded Cheese• 505 Southwestern Green Chile SauceHow to Make: Brown bison, layer with chips, cheese, and green chile sauce, then Serve with a side of chopped tomatoes or salad. Cottage Cheese Egg White Bites Protein Per Serving: ~32 gramsWhat to Buy:• Kirkland Egg Whites• Darigold Low-Fat Cottage Cheese• Sun-Dried Tomatoes (Bella Sun Luci)• Organic Baby SpinachHow to Make: Whisk ingredients together and bake in muffin tins at 350°F for 20 Freeze extras and reheat in the toaster oven. Ahi Tuna Superfood Salad Protein Per Serving: ~35 gramsWhat to Buy:• Acme Smoked Ahi Tuna• Braga Farms Blueberry Basil Salad Kit• Organic Frozen EdamameHow to Make: Sear or slice the tuna, toss salad mix, microwave edamame, and add warm ingredients for contrast. Tip: This one feels fancy but takes five minutes. The blueberry vinaigrette pairs surprisingly well with the smoky tuna. Caesar Chicken Tostadas Protein Per Serving: ~36 gramsWhat to Buy:• Just Bare Chicken Breast Pieces• Siete Almond Flour Tortillas• Taylor Farms Caesar Salad Kit• Kirkland Shaved ParmesanHow to Make: Crisp tortillas in the oven, add hot chicken, top with Caesar salad, and extra Parm. Tip: Add a squeeze of lemon and black pepper to brighten it up. This one's perfect for lunch or a no-fuss dinner. Hey, you! Wanna cook 7,500+ recipes in step-by-step mode (with helpful videos) right from your phone? Download the free Tasty app right now. Smoked Salmon Quinoa Stack Protein Per Serving: ~35 gramsWhat to Buy:• Kirkland Smoked Sockeye Salmon• Seeds of Change Organic Quinoa & Brown Rice• Fresh Avocados• Kirkland Everything Bagel SeasoningHow to Make: Heat grains, top with sliced salmon and avocado, and sprinkle with seasoning. Tip: Think of this as your upgraded bagel-and-lox in a bowl packed with omega-3s and fiber — no toaster needed. Egg Whites, Sweet Potatoes, and Chicken Sausage Protein Per Serving: ~33 gramsWhat to Buy:• Kirkland Egg Whites• Aidells Chicken & Apple Sausage• Organic Sweet Potatoes• 505 Flame Roasted Green ChileHow to Make: Roast sweet potato cubes, pan-sear sausage, scramble egg whites, then top it all with green chile. Tip: This high-protein breakfast-for-dinner combo is wildly satisfying — don't skip the green chile, it ties it all together. Pesto Chicken Banza Bowl Protein Per Serving: ~35 gramsWhat to Buy:• Just Bare Lightly Breaded Chicken Bites• Banza Chickpea Rotini• Kirkland Basil Pesto• Stir-Fry Vegetable Blend (optional add-in)How to Make: Bake chicken, boil pasta, stir in pesto, and toss with veggies if desired. Tip: Add the frozen veggie blend for extra color and crunch. It turns this into a complete, one-bowl dinner. Curry Shrimp Power Bowl Protein Per Serving: ~35 gramsWhat to Buy:• Kirkland Wild Argentine Red Shrimp• Maya Kaimal Coconut Curry Sauce• Seeds of Change Quinoa & Brown Rice• Kirkland Organic Green BeansHow to Make: Sauté shrimp and green beans, warm rice, and stir everything with the curry Add red pepper flakes or chopped cashews for crunch. Chicken Tzatziki Flatbreads Protein Per Serving: ~33 gramsWhat to Buy:• Just Bare Lightly Breaded Chicken Bites• Stonefire Mini Naan• Hannah Tzatziki Dip• Fresco Cocktail CucumbersHow to Make: Bake chicken, warm naan, spread with tzatziki, top with sliced cucumbers and Add pickled red onion or fresh dill for a flavor boost. Bison Cheddar Sliders Protein Per Serving: ~36 gramsWhat to Buy:• Great Range Ground Bison• King's Hawaiian Sweet Rolls• Tillamook Medium Cheddar Slices• Taylor Farms ArugulaHow to Make: Make mini patties with the bison (pan-sear or grill) and assemble on rolls with cheese and Toast buns for structure and add a smear of mustard or aioli. Rotisserie Chicken Egg Salad Protein Per Serving: ~36 gramsWhat to Buy:• Kirkland Rotisserie Chicken• Hard-Boiled Free Range Eggs• Wholly Guacamole• French's Organic Yellow MustardHow to Make: Chop eggs and shredded chicken, then mix with guacamole and mustard for a creamy, flavorful Serve in lettuce cups, wrap in a tortilla, or scoop with mini bell peppers or cucumbers. Pineapple Cottage Cheese Bowl Protein Per Serving: ~31 gramsWhat to Buy:• Darigold Low-Fat Cottage Cheese• Fresh Pineapple• Kirkland Almonds• Volupta Organic Chia SeedsHow to Make: Scoop cottage cheese into a bowl, top with pineapple chunks, a handful of almonds, and a sprinkle of chia Chill the pineapple ahead of time and toast the almonds for added crunch and flavor. Muddy Bites Yogurt Parfait Protein Per Serving: ~30 gramsWhat to Buy:• Kirkland Organic Greek Yogurt (plain)• Fresh Raspberries• Muddy Bites Milk Chocolate Waffle Cones• Volupta Organic Chia SeedsHow to Make: Layer yogurt with raspberries and chia seeds in a bowl or parfait glass, then crumble Muddy Bites over the Freeze the Muddy Bites for a frosty crunch or stir them in just before serving to keep their texture. There's something so satisfying about having a fridge full of no-brainer meals that actually fuel you without the chaos, the cleanup, or the complaints from your kids. These aren't fussy recipes or health food for the sake of it. They're real-life, Costco-powered dinners you can throw together between baseball practice and bedtime, and still feel good about. Tried one of these? Have a Costco fave I need to know about? I'm always on the hunt for high-protein meal shortcuts that actually taste good. Drop your go-to combos in the comments or tag me on Instagram. I love seeing how you make these work for real life. For more easy, high-protein meals, download the free Tasty app to browse thousands of recipes — no subscription required.
Business Times
29-05-2025
- Business
- Business Times
Millions of Americans are obsessed with this Japanese barbecue sauce
[NEW YORK] Justin Gill was getting desperate. In his yearslong quest to mass-produce and distribute his grandmother's home-brewed Japanese barbecue sauce without pumping it full of preservatives, he'd borrowed US$250,000 from relatives and friends, maxed out his credit cards and turned his Northern California home into a fulfilment centre. But he needed more capital in the months following the brand's 2019 release. So the landscaper and father of three resorted to short-term, high-interest loans, where borrowing rates compounded daily. 'Every US dollar I could find or borrow, I put into Facebook ads,' said Gill, who prayed that the traffic would translate into sales of the almost US$10-a-bottle speciality sauce-which he called Bachan's, after the Japanese word for 'granny'-before one of his creditors seized his house. His desperation turned out to be short-lived. Sales of the umami-forward, savoury-sweet condiment exploded, from US$35,000 in its first year to US$1.5 million in 2020, thanks to Gill's hustling, the brand's healthful sheen and, in no small part, the onset of the pandemic, which dramatically reshaped the way US households shop and cook. Now revenue is on track to exceed US$100 million in 2025, said a source familiar with the company who was not authorised to speak publicly. (A spokesperson for Bachan's declined to provide specifics on profitability, revenue and other financials.) Bachan's ships tens of millions of bottles per year to more than 25,000 retail locations nationwide, including Costco, Walmart and Whole Foods. The company said that its products are stocked in around 5 per cent of US household pantries, alongside ketchup, mustard and other long-time American staples. 'We are everywhere we want to be right now,' said Gill, 43. Still, 'we would love to be at 80 per cent'. The red-topped squeeze bottle has certainly broken into some big-name fridges. In a TikTok video, TV personality Bethenny Frankel tells her 2.8 million followers it's 'probably the best Asian sauce I have ever had' as she dips her sushi rolls into a reservoir of hot and spicy Bachan's. Model-turned-businesswoman Hailey Bieber, who has 2.5 million YouTube subscribers, coats her 'signature' air-fried wings in the original variety in a cooking clip. 'I put it on salmon, chicken, anything you can think of,' she said as she mixes her sauce, which is pretty much just Bachan's with cayenne, honey and a squirt of Sriracha. 'I love this sauce.' A NEWSLETTER FOR YOU Friday, 2 pm Lifestyle Our picks of the latest dining, travel and leisure options to treat yourself. Sign Up Sign Up Gill grew up eating his grandmother's barbecue sauce slathered on fried rice, beef sukiyaki and crispy chicken drumettes. Its business potential became clear to him at a young age, when customers of his father's landscaping business who were gifted bottles of the secret family recipe came back asking for refills. By the time he decided to turn that seed of an idea into a real product, Gill knew he needed to be able to make it at scale without compromising quality. He stuck with his grandmother's list of 10 pronounceable ingredients including a mirin that the same family in Japan has been making for seven generations and developed a cold-fill process that gives the product a longer shelf life without pasteurisation. Unlike more traditional barbecue sauces, which often get their sweet, peppery or smoky taste using some combination of brown sugar or corn syrup, vinegar and tomato paste, Bachan's flavour profile is closer to America's take on teriyaki, brimming with soy, ginger, garlic and green onion. 'People are sick of the same old brands,' said Alex Hayes, co-founder of Harris & Hayes, a food consulting company, of the booming popularity of condiments such as Bachan's. 'They are looking for excitement and newness.' The chief catalyst for the brand's almost overnight success was arguably the pandemic. As consumers forced indoors got bored with cooking at home, they began scouring their social media feeds for fresh ideas; the brand's bright cap and signature octopus-stamped bottle were hard to miss. 'It was coming fast and furious,' said Mike Keefer, vice-president of sales, who in those early days schlepped sauce in the back of his pickup from the manufacturer's warehouse to Gill's home to ship to customers. By the end of 2020, Bachan's was the top-selling barbecue sauce at Keefer estimates the company landed more retail accounts in one-year than a normal food startup would be able to secure in five. The sauce also caught fire because Japanese condiments and flavours have been gaining in popularity think miso, yuzu or matcha, which are seemingly everywhere on modern US menus. Health-conscious consumers looking for alternatives to ultra-processed foods have also helped sales. Another tailwind: The brand pushed retailers to stock Bachan's in the barbecue aisle, rather than the international section, helping to position it as a mainstream brand in the fairly staid barbecue sauce category. The firecracker growth got the attention of investors. In 2021, after a partner discovered the condiment on Amazon, Prelude Growth Partners offered to invest US$10 million in Bachan's. Gill turned them down. 'I didn't want to give away too much of the company,' he said. Prelude called back and proposed US$4 million; this time, he accepted. 'I will never forget seeing a wire come over for US$4 million,' Gill said, adding that, up until that point, he was not even taking a salary. The company became profitable the following year. Shortly after, Sonoma Brands Capital led a US$13 million fundraising round. Gill still holds a majority stake. The infusion of money allowed Bachan's to increase production at its third-party Bay Area plant and expand its offerings into new Japanese-inspired flavours: sweet honey, miso and roasted garlic, to name a few. The company has launched dipping sauces too. As rivals encroach-barbecue mainstay Kinder's introduced its own Japanese sauce in 2023-Bachan's will soon roll out fresh branding, including rejiggered labels that place more visual emphasis on its name. Gill dreams of a partnership with a national restaurant chain, perhaps Wingstop or Buffalo Wild Wings, though no talks have yet happened, he said. Would Gill ever want to cash out and walk away? Better-for-you condiments are certainly having a (multiyear) moment. In late 2020, McCormick & Co bought the hot sauce brand Cholula from private equity firm L Catterton for US$800 million in cash; last year, Campbell's purchased Sovos Brands, which makes Rao's pasta sauce, in a deal valued at US$2.7 billion. In October, PepsiCo announced it was buying Siete Foods, a seller of salsas and sauces, plus gluten-free tortillas, for US$1.2 billion. Gill said that he has no plans to sell anytime soon. 'We get a lot of firm interest from parties-private-equity firms and large food conglomerates who want to buy the business,' he said. 'But at some point, we may need some help, and I think that's when I would be more open to bringing on a strategic partner.' As for Gill's actual bachan, Judy Yokoyama, she is not involved in the business but is still on occasion the star of the show. Every year, when Gill hosts Bachan's Day in his hometown of Sebastopol, fans line up to meet, greet and share a selfie with the 89-year-old grandmother whose secret recipe started it all. BLOOMBERG
