Whether you are on a road trip, filling up on gas, or just on the go needing a snack, 7 Eleven is a popular pit stop for finding something to eat.

However, if you are looking to eat better it can be overwhelming to pick a balanced snack option when there are so many on the shelves! In this post I’m going to outline what a healthy snack is, so that you can make better choices at any convenience store, gas station or coffee shop.

Check out my list below of healthy snack options from 7 Eleven for your next visit. (Disclaimer, the snack recommendations are coming directly from the 7 Eleven website, so products may be be different at your local store.)

What is a healthy snack?

The special formula for creating a healthy snack is combining foods with protein AND fiber. This combination will give you a boost of energy while keeping you full and satisfied for longer periods of time. Say goodbye to eating 7 different snacks that don’t satisfy your hunger, and leave you feeling tired and sluggish.

Fiber sources include:
fruits
vegetables
legumes (chickpeas, edamame, beans, lentils)
whole grains (oats, whole grain crackers, whole grain bread)

Protein sources include:
lean meats (turkey, chicken, fish)
dairy (string cheese, cottage cheese, greek or regular yogurt, skim or 2% milk)
eggs
nuts (peanuts, cashews, almonds, pistachios, walnuts)
seeds (sunflower seeds, pumpkin seeds)
protein bars

Combining fiber with protein can also keep your blood sugar levels more stable. Regardless of if you have diabetes, it is helpful to keep your blood sugar levels stable, instead of spiking, so that you can have more energy and feel less hungry all the time.

When picking out a healthy 7 Eleven snack look for:
-7g or less of added sugar
-3+ grams of fiber.
– 5+ grams of protein.

You might not find protein AND fiber in a single snack product such as a granola bar. So if your granola bar has low sugar and a good source of fiber, then you can add a source of protein like nuts or cheese on the side to make it a healthy and filling combination.

My favorite healthy 7 Eleven Snacks

1. Tube nuts (almond, cashews, peanuts) + Skinny pop popcorn + fresh fruit
2. RXbar
3. Hippeas Chickpea Puffs + String Cheese
4. Graze Veggie Protein Power + 7-11 cold pressed juice
5. 7-11 Go Smart Snack Mix, Fit Fuel
6. Fresh Fruit + tube nuts
7. Any protein bar with 7+ grams of protein and less than 7g of added sugar + sparkling water
8. 1/2 of a Lenny and Larry Cookie

Again, some 7 Eleven locations may offer more options than what is listed above. As long as you use the filling snack formula of combining protein + fiber you will be able to choose healthy snacks from 7 Eleven.

Laurie Thenedy, RD

Laurie is a Registered Dietitian passionate about helping others improve their eating habits and behaviors so that they can thrive in their life, family, and career.