10 High Protein Snacks at H-E-B for Athletes

It can be helpful for athletes to have ideas for high protein snacks they can purchase when grocery shopping at H-E-B.

Let’s take a look at the importance of including protein in an athlete’s snacks. Then we will explore 10 high protein snacks available at H-E-B.

Adding Protein to Snacks for Athletes

Protein is an important component of an athlete’s sports nutrition meal plan. Protein provides athletes with the building blocks needed to build, repair, and maintain lean muscle mass.

To get the most benefit from protein, athletes are encouraged to spread their protein intake throughout the day with several meals and snacks (1). I often remind athletes that including protein with their snacks can help them with meeting their daily protein needs.

In addition to protein, I encourage athletes to use snacks as an opportunity to add whole grains, fresh produce, and healthy fats to their meal plan.

Athletes can create balanced snacks by pairing foods that provide a good source of protein with a food from one of the food groups mentioned above.

10 High Protein Snacks at H-E-B for Athletes

H-E-B is a popular grocery store chain with its headquarters located in San Antonio, TX. They have grocery stores located throughout Texas as well as in Mexico.

Being a San Antonio native, H-E-B is the grocery store where I routinely shop. Below are 10 high protein items at H-E-B that I frequently purchase and recommend to athletes that I work with.

All of the product and nutrition information for this blog came from the H-E-B® website.Nutrition information may change as products are updated. For the most current product and nutrition information, refer to the H-E-B website.

#1 H-E-B Greek Yogurt

The H-E-B Non-Fat Greek Yogurt (100 calorie cups) are a protein-rich option that athletes can enjoy with their snacks.

Each individual 5.3 oz container provides 13 grams of protein. The H-E-B non-fat Greek yogurt comes in a variety of flavors, including:

• Vanilla bean
• Baked apple
• Banana pudding
• Lemon sorbet

H-E-B Greek yogurt can make a great addition to a post-run breakfast for athletes. Athletes can also add Greek yogurt to a post-workout smoothie to boost the protein content of their drink.

#2 Mootopia®: High-Protein Milk at H-E-B

Mootopia® is H-E-B’s ultra-filtered, high-protein milk. Each 1-cup serving of Mootopia® milk provides 13 grams of protein and is lactose free.

Mootopia® milk also provides 35% of the daily value of calcium and 15% of the daily value for Vitamin D. Calcium and Vitamin D are both important nutrients for supporting bone health in athletes.

Athletes can enjoy a glass of chocolate Mootopia® as part of a post-game snack. The higher protein content of the milk will support them with meeting their recovery nutrition needs after activity.

H-E-B Mootopia® can also be an easy way to boost the protein content of a fruit smoothie or protein overnight oats.

Personally, I enjoy the chocolate Mootopia® in my morning coffee as a high-protein alternative to creamer.

#3 H-E-B Low-Fat Cottage Cheese     

H-E-B’s 1% low-fat cottage cheese is a nutritious way for athletes to boost the protein content of their meals and snacks. Each ½ cup serving of H-E-B’s low-fat cottage cheese provides 12 grams of protein.

Cottage cheese with fruit is a healthy, balanced snack option for athletes to enjoy between meals. My personal favorite combination is cottage cheese with pineapple.

Cottage cheese can also make a great addition to an evening snack for athletes. The majority of protein in cottage cheese is casein protein.

Casein protein is absorbed more slowly by the body compared to whey or soy protein (1). Thus, it is commonly recommended to athletes as a protein to consume prior to bed.

If athletes do not like the texture of cottage cheese, they can blend it into a protein shake. Another option is to stir cottage cheese into eggs before scrambling them. The cottage cheese will boost the protein content of the eggs and make the eggs extra creamy.

#4 H-E-B Cheese Sticks

H-E-B offers a variety of cheese sticks that are a tasty way for athletes to boost the protein content of their snacks.

H-E-B offers cheese sticks made with several different types of cheeses, such as:

• Colby & Monterey Jack
• Reduced Fat Colby & Monterey Jack
• Gouda
• Sharp Cheddar
• Extra Sharp Cheddar
• Double Pepper Monterey Jack

Each cheese stick provides 5-6 grams of protein, depending upon the type of cheese. The cheese sticks also provide 10% of the daily value for calcium.

Cheese sticks can be a great snack for college athletes, as they are the perfect portable snack for athletes to enjoy between classes.

In addition, I often find that athletes who are picky eaters, are willing to include cheese sticks as a source of protein with their snacks.

#5 H-E-B Organics Beef Jerky

Beef jerky is an easy way for athletes to add a source of lean protein to their snacks. H-E-B’s organic beef jerky provides 11 grams of protein per 1-oz serving.

Beef jerky is a great high-protein travel snack for athletes. Since it is mess-free, it is convenient to eat in the car or to enjoy as a snack on the bus

#6 H-E-B Ready, Fresh, Go! Snack Trays

H-E-B has recently started offering a variety of individual-sized snack trays, which include a hard-boiled egg, cheese, and nuts.

H-E-B Ready, Fresh, Go! snack tray combinations include:

• Hard-boiled egg, cheddar cheese, almonds
• Hard-boiled egg, gouda cheese, cashews

Each tray provides 14 grams of protein, making it a convenient high-protein snack athletes can grab to eat on-the-go.

I would suggest athletes pair the snack tray with whole grain crackers, pretzels, apple slices, or grapes to add carbohydrates to the snack.

#7 H-E-B Tuna Pouches

Tuna is a great way for athletes to add both lean protein as well as essential omega-3 fatty acids to their snacks.

H-E-B offers a variety of wild caught chunk tuna pouches, which I find to be a convenient option for athletes. The tuna pouches come in numerous flavors, such as:

• Smoky ranch
• Garlic & herb
• Hot sauce
• Limón pepper
• Jalapeño lime
• Dill pickle

Each packet of tuna provides between 14 and 20 grams of protein, depending upon the flavor selected. The tuna can be enjoyed with whole grain crackers or used as a filling in a pita pocket

My teenage daughter is a fan of the smoky ranch flavored tuna, which provides 16 grams of protein and 85 mg of Omega-3 fatty acids per pouch.

The H-E-B tuna makes a great afternoon snack for teen athletes that is both “Mom” and “Dietitian” approved.

#8 H-E-B Deluxe Roasted Mixed Nuts

Nuts are a nutrient-rich snack choice for athletes. In addition to protein, nuts provide healthy unsaturated fats, vitamins, and minerals (2).

Since different types of nuts provide different nutritional benefits, athletes should aim to include a variety of nuts in their meal plan.

Thus, the H-E-B Deluxe Roasted Mixed Nuts are a great option for athletes. The H-E-B mixed nuts include a blend of cashews, almonds, hazelnuts, pecans and Brazil nuts.

Each 3-tablespoon serving of the mixed nuts provides 5 grams of protein. In addition to protein, the nuts provide Vitamin E and selenium, both of which have antioxidant roles in the body (3, 4).

The mixed nuts come in salted, lightly salted, and unsalted varieties. In general, consuming sodium in the diet can help athletes with replacing the sodium lost in sweat.

However, athletes who have been advised to restrict sodium in their diet should consult with a sports dietitian nutritionist regarding their specific sports nutrition needs.

Athletes can enjoy the mixed nuts with a piece of fresh fruit. They can also add the nuts to a mixture of dried fruit, pretzels, and whole grain breakfast cereal to create their own trail mix blend.

#9 H-E-B Central Market® All-Natural Smooth Peanut Butter

In addition to the mixed nuts, the H-E-B Central Market® All-Natural Smooth Peanut Butter is a nutritious option for athletes.

The H-E-B Central Market peanut butter only contains minimal ingredients, including dry roasted peanuts and Himalayan salt. A 2-tablespoon serving provides 8 grams of protein and 180 calories.

Athletes can enjoy the H-E-B Central Market peanut butter on a PB&J sandwich as part of a pre-game snack. They can also blend the peanut butter into a high-calorie smoothie or use it as a topping on apple slices, granola bars, or whole grain crackers.

#10 Higher Harvest by H-E-B Protein Frozen Waffles

Finally, the Higher Harvest protein frozen waffles at H-E-B can be an easy way for athletes to boost the protein content of their meals and snacks.

Each serving of 2 waffles provides 12 grams of protein. The waffles are made with whole grains and come in both original and blueberry flavor.

A protein waffle topped with peanut butter and banana slices can be a nutritious afternoon snack or a quick breakfast on-the-go.

10 High Protein Snacks at H-E-B for Athletes

You are now set with ideas for 10 high protein snacks that athletes can purchase at H-E-B.

By keeping a variety of these snack items on hand, athletes can ensure they have nutritious options available to support their protein needs.

For additional sports nutrition tips, check out my blog on easy dinner ideas for athletes.

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About the Author

Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine.  Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation. 

If you are looking to take your performance to the next level, make sure to check out my new Sports Nutrition Game Day Guide. This downloadable guide is written to help athletes develop an individualized plan to achieve peak performance on game day.