Finding healthy fast food can feel like an impossible task. But you may be surprised that even your local convenience store and gas station, Wawa, offers nutritious and delicious options. With some know-how, you can navigate the Wawa menu for breakfast, lunch, dinner, and snacks that are good for you.
In this article, I’ll share how to choose the best healthy items at Wawa. I’ll review the most innovative options for each meal and give tips on what to look for to avoid junky processed foods. I’ll also reveal some of my go-to orders for eating clean at Wawa.
While Wawa has plenty of indulgent comfort foods, they also offer fresh, customizable choices. You can fuel your body well with a focus on grilled proteins, veggies, whole grains, and intelligent snacking.
So next time hunger strikes on the road, don’t despair. Head to Wawa instead for convenient food that also cares for your health.
Healthy Wawa Breakfast
Starting your day off right is essential, and Wawa offers several tasty and nutritious breakfast options. For a quick, protein-packed start, try the Greek yogurt parfait.
It comes with nonfat vanilla yogurt, fresh fruit like strawberries and blueberries, and crunchy granola. The fruit provides fiber and antioxidants, while the yogurt has protein to keep you full.
Another smart choice is the egg white and spinach breakfast sandwich on an English muffin. With 14g of protein from the egg whites and a serving of spinach, it makes for a balanced morning meal. Pair it with fresh fruit and a small coffee for an energizing breakfast under 300 calories.
The Steel Cut Oatmeal is one of the best healthy choices at Wawa for breakfast. It’s filled with 5g of fiber per serving to keep you full and has no added sugar. Mix it with dried fruit, nuts, cinnamon, or honey for extra flavor and nutrients.
Healthy Wawa Lunch
When midday hunger hits, avoid the temptation of greasy burgers and fried foods. Go for the freshly made salads and wraps instead. The Tuna Salad Wrap with spinach is high in protein, with 30g per serving. Pair it with low-fat soup or chili for a balanced lunch.
The Thai Salad with grilled chicken is another excellent lunch choice with romaine lettuce, shredded carrots, edamame, and peanut dressing. It has an ample 26g of filling protein. For an extra nutrition boost, get the salad topped with avocado.
Don’t skip Wawa’s customizable Garden Salad. Get it with grilled chicken or salmon for lean protein. Then, load it with veggies like tomatoes, cucumbers, onions, and bell peppers. Top with balsamic vinegar and a sprinkle of feta or goat cheese for a tangy, satisfying salad.
Healthy Wawa Dinner
Even after a long day, you can still make nutritious choices for dinner at Wawa. Try a bowl of their Vegetable Medley or Minestrone Soup paired with a Turkey Wrap. The wrap is stuffed with oven-roasted turkey, spinach, tomatoes, onions, and cucumbers.
Together, they make a tasty, light meal. Another good option is the Chicken Quesadilla without the sour cream and cheese sauce. Stick to the quesadilla with grilled chicken, peppers, onions, tomatoes, and a bit of shredded cheese for a meal with around 400 calories and 30g of protein.
Serve it with a side salad for added vitamins. Wawa’s Powertrain Bowl is a hearty and healthy plant-based choice for dinner. It contains quinoa, lentils, kale, and other superfoods like beets, sweet potatoes, and avocado. Sprinkle on some sunflower seeds or feta for extra crunch and flavor.
Healthy Wawa Snacks
When hunger strikes between meals, choose nutritious snacks to hold you over. Yogurt parfaits, fruit cups, and hummus with pretzels or veggie sticks make for satisfying snacks. String cheese, hard-boiled eggs, mixed nuts, and trail mix are good portable options to grab and go.
For a sweet treat, try the Frozen Yogurt Twist Cone. It’s lower in fat and calories than ice cream, with around 100 calories per serving. You can also opt for Fresh Fruit Smoothies with natural fruit and juices. Your best bet is to stick to snacks focused on fruits, veggies, proteins, and whole grains.
Navigating the Menu
| Food Type | Healthy Options | Limit/Avoid |
| Breakfast | Oatmeal, yogurt, egg sandwiches without meat and cheese | Pastries, breakfast sandwiches with bacon or sausage |
| Lunch/Dinner | Grilled chicken sandwiches or wraps, salads with lean protein | Fried foods like chicken tenders or fries, subs loaded with cheese |
| Sides | Fruit cups, salads with light dressing | French fries, mac and cheese, potato wedges |
| Drinks | Water, unsweetened tea, black coffee | Sweetened coffee drinks, soda, fruit punch |
| Snacks | Fresh fruit, nuts, nut butter, yogurt | Chips, cookies, candy, snack cakes |
Does Wawa Have Healthy Food?
Wawa can provide healthy food choices with its wide range of freshly made options and customizable orders. The key things to look for are grilled proteins like chicken and salmon, lots of veggies, whole grains, natural fats, and minimal added sugar.
Steer clear of anything fried, cheesy, or doused in creamy sauces or dressings. Take a little time to review the menu and nutrition facts online before heading into the store. This makes constructing a nutritious meal or snack easier from Wawa’s many offerings.
What’s the Best Thing to Eat at Wawa?
Some of the top healthy picks at Wawa include oatmeal, yogurt parfaits, grilled chicken sandwiches or wraps, customizable salads, grain bowls, hummus and veggie snacks, fruits, and nuts.
Focus on whole, minimally processed foods without too many add-ons like cheese or sugary dressings. Wawa has expanded its selection of better-for-you items in recent years. With smart choices, you can quickly eat healthy and delicious foods for any meal or snack.
Conclusion
You are eating healthy while on the go can be a challenge. But with a wide variety of made-to-order items and some knowledge of the menu’s nutrition facts, you can find nutritious breakfast, lunch, dinner, and snack options at Wawa.
Stick to grilled proteins, veggies, fruits, whole grains, and healthy fats. Avoid fried and heavily processed foods with cheese, bacon, or sweet sauces. Wawa offers yogurt, oatmeal, salads, wraps, grain bowls, and more for satisfying meals. Snack smartly on items like fruit cups, nuts, and hummus.
With some planning ahead, Wawa can be a go-to for convenient, tasty, and good-for-you food options to fuel your day.
Is there anything healthy at Wawa?
Yes, the Healthy Food at Wawa Choice Chicken Salad Wrap is 140 calories per serving. It also contains blueberry dressing, lettuce, and chicken with sesame seeds on a lightly toasted multigrain flatbread. The Healthy Selection Chicken salad wrap is available for $.99 at participating Wawa stores in the country’s Northeast, Mid-Atlantic and Southeast regions.
What’s the best sandwich at Wawa?
Healthy sandwiches include a Garden Vegetable & Hummus Wrap (380 calories) with vegetables such as roasted red pepper, cucumbers and avocado; Organic Chicken Breast Sandwich on Whole Wheat Bread with Lettuce, Tomato and Mayonnaise (310 calories); or Turkey Breast Meltric on Whole Grain Flatbread (250-300 calories).
