Low carb Costco finds (Part 1)

We all know the most important lesson in not eating junk is to not buy junk in the first place. But what should you fill the pantry with instead, when the craving arises? We did some reconnaissance at Costco this Labor Day weekend to come up with a list of easy grab-and-go snacks that are relatively healthy and affordable.

A caveat - watch the sodium intake in these prepared foods. On the other hand, a benefit of these packaged snacks is that the portions are already defined and there’s less risk of over-indulging. Take our recommendations with a grain of salt (no pun intended).

PART 1 - When you want to scratch the itch for chips…

These snacks might give you the salty, crunchy sensation you’re seeking during that mid-afternoon slump.

One serving of these chips (about 15 chips) carries 16 net grams of carbs. This isn’t drastically lower than corn-based tortilla chips, but the avocado oil is a nice addition of unsaturated fats. To make them more filling, pair with a prepackaged dip from Costco (see below), or make your own quick dip with canned black

beans, cheese, and salsa

$11.99 for 14 individual bags of chips

Only 6 grams of carbs and 8 grams of healthy fats makes this a satisfying add-in for chips, beans, eggs, raw veggies, low carb tortillas, etc. I won’t say this tastes as good as fresh guac, but it stays green for much longer and is so quick to grab from the fridge and throw in your lunchbox. Scrambled eggs, cheese, salsa and guac will keep you full for longer than eggs and toast.

$13.89 for 16 individual serving packs

A quarter-cup of these salty, crunchy treats carry an impressive 8 gm of protein (more than a boiled egg) and only 1 gm of net carbs. If you’re like me and prefer more of a kick in your snacks, you could easily doctor this with taco seasoning, garam masala, curry powder, or even a dry rub seasoning mix. In the same vein, homemade fried chickpeas also carry a great protein-carb ratio and you can control the sodium content.

$10.99 per bag (but $6.99 on sale!)

Popcorn isn’t the most filling food, but you know that feeling when you want something kind of empty to mindlessly munch on while you’re watching TV? Not every food can be stuffed with protein, and nor does it have to- nutritional balance is important. Popcorn (storebought or homemade) is a decent choice that you can enjoy without destroying your blood sugars for the next two hours. Don’t be afraid to dust your own seasonings over the popcorn so that this snack doesn’t turn into a bore (Kernel Seasons has a fun array of flavors, but watch that you don’t choose one that’s mostly sugar).

$10 for 36 individual serving bags

Same idea as the pumpkin seeds, these are grain free, plant based and pack an impressive punch with protein content. They only have 4 gm net carbs - compare that to nearly 20 gm carbs in a small bag of Doritos. The addictive crunch makes it a feel-good alternative to the usual corn and potato based products. If you’re especially motivated, frozen shelled edamame, warmed up in the microwave and topped salt (maybe some chili oil too) can be an even healthier salty snack to tide you over between meals.

$13.99 for 24 individual serving bags

The Mediterraneans have nailed down healthy, fresh and light food, and hummus is a perfect example. Hummus is easy to make at home- take a can of chickpeas, tahini paste, lemon, olive oil, and salt and blitz in the blender. But if you’re in a rush, it’s easy to take one of these cups from the fridge. Pair with a few slices of pita if your carb allotment is more forgiving, or carrot, cherry tomatoes, cucumber, and grilled chicken if not. 11 gm carbs and 11 gm of unsaturated fat plus less than 50 cents per pack make this a hearty and cost-effective option.

$7.89 for 20 individual serving cups

A southern staple! We’re talking less than one gram of carb and 13 gm of fat. Granted, we’re talking about full fat dairy, but in moderation this isn’t a bad choice for a stick-to-your-ribs snack. It would make a tasty lunch spread on keto bread and topped with fresh tomatoes. If you’re watching your blood sugars, then dips are your friend! They add more substance to your snack, and we all know that chips and crackers are just a vehicle for the good stuff anyway.

$6.99 per tub

Nuts - a diabetic staple. Infinite varieties, generally affordable (especially if you buy in bulk), easily adaptable to flavorings, low carb and pure protein (8-12 gm!). These packs are easy to stash in your purse or car glove compartment. A pack of nuts and a cheese stick or boiled egg for breakfast will keep you going much longer than a bowl of cereal, along with a more subdued glucose spike. It’s minimally processed, and it’s a classic for a reason.

$23.99 for 21 single-serving packs

Some foods aren’t healthy per se; they’re just better than the alternatives. This is one of those foods. With two elementary school children, Pirate’s Booty is nearly always in our pantry. Do I think it’s better for you than a salad or a chicken breast - absolutely not. But it gets the job done with less than 10 grams of carbs per bag, so the damage isn’t too extensive!

$15.99 for 40 bags ($12.49 on sale)

Stay tuned for part 2 - when you and your family don’t have time or energy for a sitcom breakfast, so a Costco one will have to do.