A Dietitian’s Harris Teeter Grocery Haul (2024)

Image from the front of Harris Teeter store

Adjusting to grocery shopping in North Carolina has taken some time.  If you’ve been following me for a while, you know that when I lived in New Jersey, I was a ShopRite girl, and could get essentially everything I needed there at a great price.  Now that I’m in North Carolina, not only are the stores different, and pricier, but I’m feeding an entire family (four of us), so I find that I make the rounds from Harris Teeter (HT), Costco, Walmart Marketplace event Trader Joe’s and Aldi depending on where my errands take me.  

But we do shop Harris Teeter most frequently, especially for those last minute dinner pick ups!

When it comes to shopping for healthy food, having a reliable grocery store that stocks a wide variety of nutritious options is such a relief (plus is seems like there is one located every 3 miles!). They have a ton of whole, minimally processed foods and I find they have most of the trending/healthy items that align with contemporary dietary trends, from maintaining blood sugar levels and following a gluten free lifestyle to supporting an anti-inflammatory diet and tracking macros of course! 

In this post I will share my go-to items for each category.  Remember, I don’t do large “stock up” shops at HT.  Generally it’s last minute pick ups, items for a special meal, or I get smaller sizes of new products that I want to try- before I buy in bulk.  

Harris Teeter Produce Department

Produce Selection

The produce section at HT is always in good shape. I shop their produce most frequently because we eat a lot of fruits and vegetables, and I like to get them fresh- or as we need them.  Like most grocery stores, the seasonal and sale items are always in front and they also offer organic produce as well as club size options of the most popular items.  

  • Berries
  • Bananas
  • Mango
  • Pears
  • Pineapple
  • Baby Carrots
  • Cherry tomatoes
  • Spinach or Spring Mix
  • Mushrooms
  • Red onion
  • Iceberg lettuce – to replace wraps or for burgers
  • Premade cauliflower rice – especially if on sale
  • Steamable green beans
  • Precut zoodles instead of pasta for low carb days
  • Pre-cut apple slices
  • Pre-cut butternut, or sweet potato
  • Pre-cut mirepoix
  • Locally grown squash, string beans, greens and more during the summer season
  • Seasonal items like sumo citrus or peaches

I also find that when I shop on Tuesday mornings, a ton of the convenience produce items are on sale. So if I need something for dinner, I’ll usually grab something precut or washed as long as I’m going to use it that day.  

Bread, Grains and Substitutions

HT’s offers a variety of whole-grain products are a staple if you’re trying to incorporate high-fiber options. From ancient grains like quinoa to hearty brown rice, to microwaveable rice options and whole grain pasta, they have it all. They also have pasta substitutes that you’ll find right in the pasta aisle.  For example, they have Palmini “pasta” which is a low carb “pasta” made from hearts of palm.  It’s an option to consider if you are following a low carb diet or want to incorporate more plant based meals into your diet.  

  • Quinoa
  • Raos or Barilla Pasta
  • The Harvest Loaf from the bakery is my favorite.  It’s loaded with seeds and toasts up well. 
  • Mission Low Carb Wraps, they’re 40 calories and loaded with fiber.

Lean Proteins 

I find that we  At HT, the meat counter is stocked with choices like skinless chicken breasts, turkey, and lean cuts of beef. If you prefer seafood, HT’s offerings won’t disappoint—including everything from salmon to shrimp offered on a daily basis.

  • Thin sliced chicken breast – for cutlets
  • Thick cut pork chops 
  • 90% lean ground beef
  • 99% lean ground turkey

Gluten-Free & Allergy Friendly products

Living with gluten sensitivity or celiac disease can be a challenge, but HT makes it easier by carrying a bunch of gluten-free.  Most stores have a dedicated aisle too! From pasta to bread, you can find gluten-free alternatives that allow you to enjoy your favorite dishes, worry-free.

For example, these two Catalina Crunch products I first saw at HT and had to try them.  I also tried the chocolate squares breakfast version and didn’t care for it.  But now that I know I like them I usually get the French Toast variety at Costco.  It’s my version of try before you buy.  

  • Catalina Crunch savory snack mix
  • Catalina Crunch French toast squares

Convenient Frozen Foods

Harris Teeter’s frozen foods section is a gold mine of wholesome choices. Here are a few of my favorites.  

  • Steamable edamame
  • Pre-chopped onion
  • Broccoli
  • Spinach or collards
  • Green peas

Dairy Selection

Whether you’re a milk lover, Greek yogurt, or need dairy free alternatives, HT has options. They also have a variety of gourmet and shredded cheeses for that last minute baked ziti or lasagna.  

  • Chobani zero sugar yogurt – is a high protein alternative that is usually on my list.  
  • Fage Total fat free greek yogurt
  • Shredded mozzarella
  • Organic 1% milk – if I’m out from my Costco haul
  • Barista blend Oat Milk creamer

Pantry Staples and Canned Items

Unless there’s a sale, I usually save stocking up on pantry items like beans, legumes, and tomatoes at Costco.

That said, I am usually picking up ingredients like beans for chili, canned corn for cowboy caviar, or canned tomatoes for sauce.  Basically anything that comes up in a recipe that I need in a small amount.

  • Goya chickpeas
  • Simple Mills crackers
  • 100 calories chocolate almond packs
  • canned tomatoes
  • canned corn
  • tomato paste

Kids Lunch Items

  • Boars Head (BH) Lower sodium ham
  • BH yellow American cheese
  • Kings Hawaiian Buns
  • Sun Butter
  • Chocolate covered raisins
  • Fruit snacks
  • Pre-sliced apples
  • Grapes
  • Unsweetened applesauce cups

The HT App

Personally, I like to use the grocery list function in the HT App.  It’s easy to review the weekly ad to create a shopping list or to go back to previous orders to add items you have on repeat to your current list.  Most of the time, timeslots for pick up are available the next day making it very convenient to get what you need in as little time as possible.  

As you can see, I shop for generally whole foods and to grab last minute ingredients for weekly menus.  While it’s a little bit more expensive than Walmart Market, TJ’s or Costco, it’s very convenient and always has what we need.  Which is why we shop there several times a week!  

What am I forgetting, let me know in the comments!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie