The Healthiest Things to Eat at Wawa for Breakfast, Lunch, and Dinner
Ten things to try the next time you're looking for a healthy Wawa order.
Looking for healthy Wawa food options? Here’s what a dietitian recommends. Photograph by Claudia Gavin.
With the universe’s largest Wawa opening on Friday in Philly, we have officially declared this Wawa Week in Philadelphia. Go here to follow all of our coverage.
Wawa is a total Philly classic. And if you live or work in Philly, you’ll rarely find yourself far from one of their locations — within blocks from my office at 38th and Market Street, for instance, there are no less than three Wawa stores! Whether you’re looking for snacks, a caffeine boost, or a quick lunch, you don’t have to look hard for options with Wawa around.
That said, while they certainly have the convenience thing covered, it’s another issue if you’re trying to follow a healthy eating plan. But while they do sell plenty of high-sugar snack foods and greasy hoagies, don’t be discouraged: You can absolutely find some healthy snacks and meals at Wawa. It can actually make for a quick and nutritious food run on one of those days when you just don’t seem to have time for anything.
As a registered dietitian, I love that both Wawa’s in-store touch screens for ordering and their website have a really nifty nutrition calculator, where you can easily figure out the energy (calorie) content of your food and also how it changes with modifications. Plus, the made-to-order system at the deli counter allows you to easily modify — a.k.a. “healthify” — your meal.
Now, let’s take you through an entire day of eating healthy at Wawa! I promise that it’s not only possible, but there are actually many more healthy options at Wawa than the examples that I’ve listed here, so go ahead and explore. Here we go!
HEALTHY WAWA BREAKFAST
HEALTHIEST BREAKFAST SANDWICH: Egg white omelet breakfast sandwich with avocado on whole wheat (380 calories, 15 g fat, 42 g carb, 21 g protein).
For a sturdy and filling high-protein and fiber-rich breakfast, go with an egg white omelet breakfast sandwich made on whole wheat. The eggs and cheese provide a generous 21 grams of protein. The whole wheat bread and veggies (spinach, tomato, avocado) give you about eight grams of fiber, getting started towards your daily goal of 25 grams. You also get a good amount of iron for your oxygen transportation, and calcium for bone health and more. This is an easy and healthy breakfast option that definitely hits the spot!
HEALTHIEST COFFEE DRINKS: Wawa Reserve Winter Blend (0 calories, 0 g fat, 0 g carb, 0 g protein)
Keep it simple and go for the Reserve Winter Blend Coffee. Any size. Add your choice of milk or cream. You’ve heard us dietitians tell you before, stay away from the high sugar drinks! Need that latte or cappuccino? Stick with the plain one, with your choice of milk. Did you know some Wawas even carry oat milk now?
HEALTHY WAWA LUNCH
HEALTHIEST SANDWICH: Oven roasted turkey Shorti hoagie (510 calories, 14 g fat, 61 g carb, 34 g protein).
I do love that the hoagies come in many different sizes, so that you can modify your order depending on hunger. The Shorti is a nice lunch size. Turkey and Swiss cheese give plenty of protein (you can also easily shave off hundred calories by skipping the cheese), while honey mustard and hot peppers add flavor, and make sure to add some veggies in there as well (cucumber, spinach, tomato).
HEALTHIEST VEGETARIAN SANDWICH: Veggie Shorti on wheat (310 calories, 9 g fat, 48 g carb, 10 g protein).
The veggie hoagie is a nutritious vegetarian option (swap the wheat roll, which has honey, to the original Shorti roll to make it vegan). Add cherry pepper relish for extra flavor! Need serious fuel to last you through a long afternoon? Add on a small side of black beans for 200 additional calories and 11 grams of protein, and a hefty 11 grams of fiber.
HEALTHY WAWA DINNER
HEALTHIEST DINNER ITEM: Roasted veggie, black bean and rice burrito (480 calories, 19 g fat, 62 g carb, 15 g protein)
The black beans pack in protein and fiber. Did you know fiber is key in helping your digestion (yes, staying regular; dietitians are all about that) and also can aid in balancing your cholesterol levels? Black beans are also high in the minerals magnesium and potassium, and you can add avocado for some heart-healthy monounsaturated fats. Cheese, fresh salsa, jalapeño peppers and sriracha sauce provide all the spice and flavor and help make for a really satisfying meal.
HEALTHY WAWA SNACKS
There are actually a ton of healthy snacks at Wawa, you just need to look out for them! It’s simply too hard for me to pick just one winner. Here are a few of my top choices:
- Apple peanut butter dipper (320 calories, 20 g fat, 27 g carb, 8 g protein) is a snack for that holiday shopping hangry feeling!
- The baby carrot snack bag and two hard-boiled eggs (190 calories, 11 g fat, 7 carb, 15 g protein) is perfect high protein post-workout fuel
- Cottage cheese and pineapple (110 calories, 2.5 g fat, 10 g carb, 13 g protein) is for the mid-afternoon work energy slump when you need a little sweet pick-me-up (add a Hershey chocolate kiss is chocolate is what you really need!)
- Salami-wrapped mozzarella cheese (150 calories, 13 g fat, 1 g carb, 9 g protein) is a low-carb, high-flavor option. Bonus: It goes perfectly with your after-work glass of red wine…
- RXBar or Kind bar (180-220 calories) Most Wawa stores carry a vast variety of snack and protein bars. I like the RX and Kind bars due to their wholesome ingredients, and I also find them among the most tasty bars out there. They go perfectly with your afternoon cup of coffee!
Amy von Sydow Green, MD, MS, RD, is a Philadelphia-based dietitian/nutritionist with a passion for healthy nutrition, cooking, food trends, and developing new recipes. Learn more about her work here.
