The Most effective Wholesome Wawa Foods Alternatives, According to a Dietitian


What to buy the subsequent time you might be seeking for a healthful Wawa meal, suggested by a Philly dietitian.

Seeking for healthful Wawa foods possibilities? Here’s what a community dietitian recommends. / Photograph by Claire Sasko

Wawa is a total Philly typical. If you live or get the job done in Philly, you will seldom locate by yourself much from 1 of their destinations. Regardless of whether you’re seeking for treats, a caffeine increase, or a brief lunch, you don’t have to glance difficult for possibilities with Wawa all-around.

That explained, whilst they absolutely have the benefit matter covered, it is a different issue if you’re making an attempt to adhere to a healthful eating approach. Confident, they market a lot of superior-sugar snack meals and greasy hoagies, but you can definitely obtain some nutritious treats and meals at Wawa. For instance, in the past two a long time, the chain launched well being-acutely aware types like Plant-Centered, Decreased-Sodium, and Balanced Alternatives. And their internet site and in-keep contact screens have a truly nifty nutrition calculator, the place you can very easily determine out the strength (calorie) articles of your meals, plus how it variations with modifications.

Now, let’s choose you through an full day of consuming balanced at Wawa! I guarantee that it is not only possible, but there are actually quite a few more healthy possibilities at Wawa than the illustrations that I’ve listed right here, so go ahead and take a look at.


HEALTHIEST BREAKFAST SANDWICH: Egg white omelet breakfast sandwich with avocado, tomato, and spinach on multigrain.

For a durable and filling superior-protein and fiber-loaded breakfast, go with an egg white omelet breakfast sandwich created on multigrain. The eggs and cheese offer a generous 23 grams of protein, even though the multigrain bread and veggies give you about 8 grams of fiber, receiving started towards your day by day objective of 25 grams. (Did you know fiber is vital in serving to your digestion and balancing your cholesterol degrees?) The decision also supplies a good amount of money of iron for your oxygen transportation and calcium for bone overall health, so general, this is an effortless and nutritious breakfast possibility that absolutely hits the location.

HEALTHIEST NON-SANDWICH BREAKFAST: Veggie & egg white omelet burrito with cheddar cheese and roasted veggies on a heat tortilla.

I say sure please! This breakfast burrito is one more superior-protein and fiber-abundant breakfast alternatives. I like to problem my consumers to get veggies in with breakfast at least a couple times per week, and this breakfast burrito tends to make that target simple to strike. Truly feel free to incorporate a piece of fruit to make confident you stay full all early morning.

Healthful WAWA LUNCH

HEALTHIEST SANDWICH: Oven-roasted turkey Shorti hoagie.

I do love that the hoagies come in many different sizes, so that you can modify your get dependent on starvation. The Shorti is a pleasant lunch dimensions. Turkey and Swiss cheese give loads of protein, while honey mustard and scorching peppers insert taste. Make sure to include some veggies in there, as effectively — like nutrient-prosperous cucumber, spinach, and tomato.

HEALTHIEST NON-SANDWICH LUNCH: Grilled rooster burrito bowl.

This option is super higher in protein, and refreshing salsa retains it flavorful. Black beans are a most loved healthy ingredient of mine. They are complete nutritional powerhouses containing plant-centered protein, fiber, and a wide range of minerals and natural vitamins, this sort of as folate (which is essential for healthier mobile expansion and operate) and copper to retain wellness of nerve cells and immune system. Black beans can make improvements to blood sugar management and decrease the hazard of long-term disease like coronary heart disease and sort 2 diabetic issues. Not poor for a tiny bean!

Nutritious WAWA DINNER

HEALTHIEST HOAGIE Selection: Turkey hoagie bowl.

This is a decrease carbohydrate way to get all people scrumptious hoagie flavors: oven-roasted turkey, crunchy romaine lettuce, red onions, grape tomatoes, cheddar cheese (optional!), and some typical ranch dressing. The turkey and cheddar cheese offer a great volume of protein, and you can increase the bowl even more by adding a facet of roasted veggies. If you feel like you want some healthy carbs for your food, how about adding a blended fruit cup to have for dessert?

HEALTHIEST VEGETARIAN Solution: Roasted veggie, black bean, and rice burrito.

The black beans are packed in protein and fiber, and are substantial in the minerals magnesium and potassium. Cheese, clean salsa, jalapeño peppers, and sriracha sauce supply all the spice and taste to assist make for a truly enjoyable food, and you can include avocado for some coronary heart-balanced monounsaturated fats.

Balanced WAWA Treats

There are essentially a ton of healthful snacks at Wawa, you just have to have to glance for them! It’s simply just also tough for me to choose just 1 winner. Below are a several of my top possibilities:

  • Apple and peanut butter dipper: Nut butters give coronary heart healthful unsaturated fats and a small little bit of protein. The apple slices give crunch, fiber, and taste of training course. You hardly ever will need to sense hangry once more!
  • Hard-boiled eggs, plus a snack bag: Tricky-boiled eggs combined with either infant carrots or a fruit snack bag can make for a best high-protein submit-work out possibility to assist your muscle mass get well.
  • String cheese and a banana: String cheese is an straightforward way to get in some protein and it lasts for at the very least a pair of hours in your bag, and bananas are prosperous in fiber, potassium, and nutritional vitamins C and B6!
  • Turkey and cheese pinwheels: When you know you will have to have to do the job late and you even now don’t want to be totally starving at supper time, go for a sturdier snack that feels like a mini meal. The 20 grams of protein will continue to keep you experience satiated for several hours.
  • RXBar or Type bar: Most Wawa outlets have a range of snack and protein bars. I like the RX and Variety bars due to their wholesome substances, and I also locate them between the most tasty bars out there. Bonus: They go fantastic with a cup of espresso.

Amy von Sydow Environmentally friendly, MD, MS, RD, is a Philadelphia-primarily based dietitian/nutritionist with a enthusiasm for balanced diet, cooking, meals traits, and producing new recipes. Follow her Instagram for a lot more tips and perception.