In a world where convenience often trumps health, finding snacks that are delicious, nutritious, and quick can feel as elusive as catching a glimpse of Big Foot in the wild. But fear not, for your local H-E-B is a treasure trove of wholesome goodies waiting to be discovered. (For those who don’t know, H-E-B is a Texas-based grocery store chain with over 160 locations.)
So, grab your shopping list and join us on a journey to discover the best healthy snacks H-E-B has to offer.
What to Look for in a Healthy Snack
Navigating a grocery store can be overwhelming, with rows upon rows of tempting treats vying for your attention. Many people reach for things like pretzels, sugary granola bars, chocolate-laden trail mix, or even total junk food like chocolate chip cookies and ice cream. However, snacks like these are devoid of health-promoting nutrients and filling fiber.
So, what should you look for? Here are some key factors to consider when selecting a healthy snack:
- Nutrient Density: Opt for snacks that are rich in nutrients and low in empty calories. Look for options that include fruits, vegetables, nuts, seeds, and whole grains, which pack a punch in terms of vitamins, minerals, fiber, and protein.
- Minimal Processing: Fresh, whole foods are often the best choice, as they retain their natural goodness without unnecessary additives that can detract from their nutritional value. However, processed foods can also be suitable, as long as they consist of clean ingredients.
- Low or No Added Sugar: Excessive sugar consumption can contribute to several health issues, including weight gain, heart disease, type 2 diabetes, and dental problems.[*][*][*][*] Opt for snacks with no added sugars or those that contain small amounts of natural sugars from fruits or other whole food sources.
- Free of Unhealthy Additives: Check the ingredient list for unhealthy additives like artificial colors, flavors, sweeteners, and preservatives. Opt for snacks with simple, recognizable ingredients to minimize your exposure to potentially harmful substances. In terms of sugar substitutes, stevia and monk fruit are the best choices.
Top Healthy Snacks at H-E-B
Keeping those guidelines in mind, here are some healthy snack ideas for your next trip to H-E-B.
1. Carrot Sticks and H-E-B Deli Hummus Snack Packs
Crunchy carrot sticks and creamy hummus pouches are a match made in healthy snack heaven. Carrots are low in calories, high in fiber, and packed with beta-carotene, an antioxidant that promotes healthy skin and vision.
Hummus, made from chickpeas, adds a protein boost and is rich in vitamins and minerals like folate and iron.
2. H-E-B Deluxe Salted Roasted Mixed Nuts
Indulge in the savory goodness of this roasted nut mix, which includes almonds, cashews, pecans, and pistachios. Nuts are loaded with heart-healthy fats, protein, and fiber, making them an ideal snack for sustained energy and satiety. The salted, roasted variety adds a satisfying crunch and a burst of flavor, making it the perfect easy snack for busy days or a quick pick-me-up between meals.
3. Central Market Roasted Seaweed
Transport your taste buds to the ocean with roasted seaweed snacks, a crispy and savory treat that’s as nutritious as it is delicious. Because seaweed grows in the ocean, it absorbs minerals and nutrients from the seawater. Seaweed is a particularly good source of trace minerals, including iodine, selenium, and zinc.
With its light and crispy texture and super low calorie count, roasted seaweed is an excellent alternative to traditional chips for those seeking a healthier snacking option.
4. Fresh Cut Fruit
Dive into a rainbow of natural sweetness with H-E-B’s fresh-cut fruit offerings. Whether you’re craving juicy watermelon, succulent pineapple, crisp apples, or peeled mandarins, H-E-B offers a variety of freshly cut options to satisfy your sweet tooth without added sugars or preservatives. Packed with vitamins, minerals, antioxidants, and fiber, eating adequate fresh fruit (and veggies) has been shown to reduce the risk of several chronic diseases.[*]
5. H-E-B Organics Plain Greek Yogurt
Plain Greek yogurt is a creamy powerhouse of protein, calcium, and probiotics that promote muscle growth, bone health, and gut health. For those who are vegan or dairy-free, H-E-B also has dairy-free options like almond-based yogurt and coconut-based yogurt.
Enjoy yogurt solo, or mix in your favorite fruits and nuts for a satisfying and nutritious snack that will keep you feeling full and satisfied.
6. Celery Sticks and H-E-B Organics Creamy Peanut Butter
Crunch into a classic combo with celery sticks and peanut butter. Celery is low in calories and high in fiber, promoting digestion and weight management. Paired with almond butter, a rich source of healthy fats, protein, and vitamin E, this snack provides a satisfying crunch and a dose of essential nutrients.
7. H-E-B Organics Sweet Heat Beef Jerky
Spice up your snack routine with H-E-B Organics Sweet Heat Beef Jerky, a protein-packed treat with a kick of flavor. Made from high-quality organic beef and seasoned with a blend of sweet and spicy ingredients, this jerky satisfies your savory cravings while providing essential nutrients like protein, iron, and zinc.
8. H-E-B’s Higher Harvest Ancient Grain Rice Thins & Cheese
Say “yes, cheese” to a wholesome snack with gluten-free, whole grain crackers and sharp cheddar cheese slices. These crackers have a hint of sea salt and a light crunchiness, plus 24 grams of whole grains per serving. Pairing with cheese adds a creamy texture and a boost of protein and calcium.
9. IQBAR Protein Bars
Protein is the most important macronutrient for satiety, making protein bars an excellent snack for tiding you over between meals.[*] Unfortunately, many bars out there more closely resemble candy bars than healthy snacks. Enter IQBAR—a keto and vegan protein bar made using complete, plant-based protein (from peas) and whole foods containing healthy fats and prebiotic fiber. No artificial junk or added sugar here! 🚫
Each bar contains 12 grams of protein, 1-2 grams of natural sugar, and 2-3 grams of net carbs. They’re also kosher, and free of GMOs, gluten, dairy, and soy, which makes them compatible with virtually every diet 🙌🏼
IQBAR already stands out from the crowd thanks to its clean label, but what truly sets it apart is its inclusion of five brain nutrients shown to support mental performance and long-term cognitive health: magnesium, lion’s mane mushroom, vitamin E, MCTs, and flavonoids. 🧠
To round out the benefits, they’re super tasty! Soft and decadent, like cookie dough or a brownie, but without the sugar rush. H-E-B carries two IQBAR flavors: Almond Butter Chip and Chocolate Sea Salt. Add them to your next H-E-B shopping list and see for yourself. 📝
Nourish Your Body, One Snack at a Time
As you venture into your local H-E-B or any grocery store for your next snack haul, remember the principles we’ve discussed: prioritize nutrient density, choose minimally processed options, and watch out for added sugars and unhealthy additives. With a little awareness and intention, snack time can become not just something to satisfy a craving or hunger, but a moment of nourishment and self-care.
Written by Katie Koschalk, a health and wellness writer, certified holistic nutritionist, and certified personal trainer based in California.
