A Costco chicken bake is a popular grab-and-go option for shoppers looking for a quick and convenient meal or snack. But with its crispy flaky crust and cheese filling, you may wonder just how many calories are packed into one chicken bake.
What is a Costco Chicken Bake?
A Costco chicken bake is essentially a large handheld chicken pot pie or calzone. It consists of a crust made from puff pastry that is filled with pieces of chicken, cheese, and vegetables. The most common ingredients are:
- Chicken – diced or shredded chicken breast
- Cheese – a blend of mozzarella, cheddar, and/or cream cheese
- Onion
- Carrots
- Celery
- Potatoes – cubed or diced potatoes
- Green peas
- Seasonings like garlic, salt, and pepper
The chicken and veggies are mixed together with the cheese and seasoning then wrapped up in the puff pastry crust. The chicken bakes are baked fresh throughout the day in each Costco warehouse store.
Costco Chicken Bake Nutrition Facts
The nutrition information for Costco’s chicken bakes can vary slightly based on the specific ingredients and recipe used at each location. However, the average nutrition facts for a standard chicken bake are:
| Nutrition Facts | Per 1 chicken bake (280g) |
|---|---|
| Calories | 760 |
| Total Fat | 45g |
| Saturated Fat | 17g |
| Trans Fat | 3.5g |
| Cholesterol | 135mg |
| Sodium | 930mg |
| Total Carbohydrates | 57g |
| Dietary Fiber | 4g |
| Total Sugars | 5g |
| Protein | 32g |
Calories in a Costco Chicken Bake
Based on the nutrition information, a standard 280g Costco chicken bake contains about 760 calories. This number provides a good benchmark, but the actual calories can vary slightly depending on the specific batch and precise ingredients used.
The high calorie count in these chicken bakes comes primarily from the pastry crust and cheese filling, which both pack a lot of fat and calories into each bite. The puff pastry dough on its own has around 400-500 calories per 100g serving. Then the cheese adds another 100-150 calories per ounce. The chicken and veggies contribute fewer calories by comparison.
Factors Affecting Calories
There are a few factors that can result in slight variation in calories between different Costco chicken bakes:
- Portion size – Chicken bakes range from about 7-9 ounces each. A larger 9 ounce bake would have more calories than a smaller 7 ounce one.
- Ingredients – More cheese or larger pieces of chicken would increase calories.
- Cooking method – If baked longer the outside crust may become more browned and crispy, increasing calories.
- Store location – Each location makes them freshly so recipes may vary.
These small differences in ingredients, portion size, or cooking can alter the calories by 50-100 in either direction. But the average chicken bake will deliver around 700-800 calories for the full pastry.
Nutrients in a Chicken Bake
In addition to calories, Costco chicken bakes contain a mix of macronutrients:
- Protein: 32g protein per bake. The chicken provides lean protein while the cheese also contributes protein.
- Fat: 45g total fat, with 17g saturated fat. The puff pastry and cheese provide most of the fat content.
- Carbs: 57g carbs per bake, with 4g fiber. The pastry crust is the main source of carbohydrates.
The chicken bake also contains a range of micronutrients from the vegetables and cheese including calcium, vitamin A, and potassium. However, the nutrition is focused more heavily on the macros rather than vitamin content.
Costco Chicken Bake Calories Compared to Other Options
Compared to other potential grab-and-go foods at Costco, the chicken bake is on the higher end for calorie content:
| Food | Calories |
|---|---|
| Chicken Bake | 760 |
| Beef Chili with Beans | 350 |
| Chicken Caesar Salad | 420 |
| Baked Ziti | 560 |
| Cheese or Pepperoni Pizza Slice | 700-850 |
| Chicken Pot Pie | 710 |
| Hot Dog | 560 |
As you can see, alternatives like the chili, salad, or hot dog come in closer to 300-600 calories. So at 760 calories per full pastry, the chicken bake is one of the higher calorie grab-and-go items. The pizza slice is comparable for calories.
Ways to Reduce Calories in a Chicken Bake
If you want to enjoy a Costco chicken bake but reduce the calorie content, here are some tips:
- Eat only half the bake and save the other half for later.
- Substitute a lower calorie side dish like a salad instead of eating the whole bake.
- Choose other lower calorie Costco hot prepared foods.
- Cut back on other high calorie menu items the same day.
- Split the chicken bake with a friend or family member.
- Take the top puff pastry off to remove some excess calories.
Portion control is key with a chicken bake to keep calories in check. But enjoying the full pastry occasionally can be part of an overall balanced diet.
Costco Chicken Bake Reviews
Costco members and customers consistently rate the chicken bakes highly. Here are some of the common positives and negatives based on chicken bake reviews:
Pros
- Convenient, easy portable meal
- Tasty combination of flavors from chicken, cheese, veggies
- Large, shareable size
- Crispy, flaky puff pastry crust
- Warm comfort food
- Made fresh in-store daily
- Affordable price
Cons
- High in calories, fat, sodium
- Can be greasy or oily
- Not enough chicken for some tastes
- Difficult to eat while driving
- Inconsistent based on which store/day
- Too large for one meal for some people
Overall most agree the chicken bake is delicious comfort food. But it is best enjoyed occasionally rather than regularly due to the high calorie and fat content. Trying other Costco hot foods can provide more diet variety.
Cost of a Costco Chicken Bake
Chicken bakes are a relatively affordable prepared food option at Costco. The prices typically range from:
- $2.99 – $3.49 for an individual chicken bake
- $9.99 for a 3-pack of chicken bakes
Occasionally you can find them for $2.49 on promotion. Considering the large size and use of high cost ingredients like puff pastry, chicken, and cheese, this is a bargain compared to other handheld snacks and meals.
The chicken bake provides a tasty portable meal at just $3-5 per bake. It offers convenience for people on the go who want to grab a quick bite to eat without sitting down at a restaurant. So while the calorie and fat content are high, the cost-value ratio is quite good.
Chicken Bake Alternatives
If you enjoy the flavor of Costco chicken bakes but want something with fewer calories, here are some alternative ideas:
1. Chicken Pot Pie
Make a homemade chicken pot pie using reduced-fat flaky pastry and lower fat milk or broth. Cook your own ingredients to control calories and fat. Swap some cheese for low fat milk. Plus you can portion into individual ramekins.
2. Chicken Quesadillas
Quesadillas made with corn tortillas, grilled chicken, sautéed veggies, and a sprinkling of reduced-fat cheese offer big flavor for far fewer calories compared to a chicken bake.
3. Chicken Hand Pies
Make individual hand pies, empanadas, or dumplings stuffed with diced chicken, vegetables, and a moderate amount of cheese. Use whole grain dough and baking instead of frying.
4. Lettuce Wraps
Sauté chicken and vegetables and wrap in lettuce leaves for a fresh take on the baked chicken flavors. Skip the carbs and fat from pastry.
5. Chicken Salad Sandwich
A chicken salad sandwich on whole grain bread provides a lighter meal with the convenience of portability. Pair with low fat milk or a salad.
With some substitutions and smart swaps, you can enjoy the meal components of chicken bakes in meals with fewer calories and less fat in each serving.
Nutrition Tips for Chicken Bakes
Here are some nutrition tips to keep in mind if chicken bakes are part of your regular diet:
- Watch portion size and consider splitting a bake or just eating half.
- Balance with lower calorie fruits, vegetables, whole grains.
- Don’t make it a daily habit due to high sodium and fat.
- Drink water instead of sugary sodas – avoid extra liquid calories.
- Be active to help burn extra calories if consumed.
- Look for veggie or lean protein sides to round out the meal.
- Consider other hot prepared foods for more diet variety.
An occasional Costco chicken bake can definitely fit into an overall healthy diet. Just balance out the extra calories and fat when planning your other meals and snacks for the day.
Frequently Asked Questions
How can I order a Costco chicken bake online?
Costco chicken bakes are only available for purchase in warehouses. They are not able to be ordered online or via Instacart delivery. You have to visit your local Costco warehouse to buy these hot and ready to eat chicken bakes fresh from the store’s kitchen.
Are Costco chicken bakes healthy?
Costco chicken bakes are high in calories, fat, sodium, and carbs compared to other protein and veggie based meals. The puff pastry and cheese provide a lot of saturated fat. They are tasty comfort food, but should be enjoyed in moderation as part of an overall balanced diet, not daily.
Do chicken bakes need to be refrigerated?
Properly stored, a Costco chicken bake will last 1-2 days refrigerated before going bad. Let it cool slightly before refrigerating if eating leftovers. Reheat thoroughly later before eating again. The baked crust may lose its crispiness but it will still be safe to eat.
Can you freeze and reheat a Costco chicken bake?
Yes, you can safely freeze an uneaten chicken bake for 1-2 months. Thaw in the refrigerator before reheating. The puff pastry may get a little soggy but the filling will still be flavorful. Microwave or bake at 350°F until heated through.
Do chicken bakes contain dairy?
Yes, Costco chicken bakes contain both cheese (milk-based) and butter in the puff pastry (also dairy). So they are not suitable for people with dairy allergies. Veggie or vegan alternatives are not offered.
Conclusion
A Costco chicken bake provides a tasty portable meal that’s become popular for good reason – it satisfies a craving for comfort food. But the trade-off is its high calorie, fat, and sodium content. At around 760 calories per full pastry, enjoying an occasional chicken bake is fine but eating it too regularly could affect waistlines and health.
When buying chicken bakes, be mindful of portion size. Consider splitting one or pairing with lower calorie sides and snacks to balance it within your daily diet. You can also try some homemade alternatives for a similar flavor experience with less fat and fewer calories using chicken, veggies, and moderate amounts of cheese in empanadas, hand pies, or pot pies.
