guide
Recommended by nutritionists in Philadelphia, what to order next time you’re looking for a healthy Wawa meal.
Looking for healthy Wawa cooking options? Here’s what our local nutritionist recommends. / Photo: Claire Susco
Wawa is a complete Philadelphia classic. If he lives or works in Philadelphia, he is unlikely to find himself far from those places. Whether you’re looking for a quick snack, a caffeine boost, or a quick lunch, with Wawa, you won’t have to search hard for options.
That said, convenience is certainly covered, but it’s another matter if you’re trying to follow a healthy eating plan. Of course, there are plenty of sugary snack foods and greasy hoagie on sale, but you can find healthy snacks and meals at Wawa.For example, in the last two years, this chain has health conscious category Plant-based, low-salt, balanced selections, and more.The website and in-store touch screens are very good nutrition calculatormakes it easy to understand the energy (calorie) content of food and how it changes with changes.
So let’s spend a day experiencing healthy eating at Wawa. Not only is it possible, but I promise you that Wawa actually has many more healthy options than the examples here, so go ahead and explore.
healthy wawa breakfast
The Healthiest Breakfast Sandwich: Egg white omelet breakfast sandwich with avocado, tomato and spinach on multigrain.
For a hearty breakfast high in protein and fiber, try a multigrain egg white omelet breakfast sandwich. With a hefty 23 grams of protein from eggs and cheese, and around 8 grams of fiber from multigrain bread and veggies, you’re on your way to your 25-gram daily goal. (Did you know that fiber aids digestion and is key to balancing cholesterol levels?) This choice also provides plenty of iron for oxygen transport and calcium for bone health. , All in all, this is definitely an easy and healthy breakfast option. hit the spot.
Healthiest non-sandwich breakfast: Vegetable and egg white omelet burrito with cheddar cheese and roasted vegetables on a warm tortilla.
Yes, please! This breakfast burrito is also a high-protein, fiber-rich breakfast option. I like to encourage my clients to eat vegetables for breakfast at least a few days a week, and this breakfast burrito makes that goal easy. Feel free to add fruit to keep you full all morning.
Healthy wawa lunch
Healthiest sandwiches: Oven-baked turkey shorty hoagie.
I love that the hoagie comes in different sizes so you can change the order depending on how hungry you are. Shorty is the perfect size for lunch. Turkey and Swiss cheeses are packed with protein, while honey mustard and chilies add flavor. Be sure to add veggies like cucumbers, spinach, and tomatoes, which are rich in nutrients.
Healthiest Non-Sandwich Lunches: Grilled chicken burrito bowl.
This option is very protein-rich and the fresh salsa keeps the flavor. Black beans are my favorite healthy food. These are a comprehensive nutritional treasure trove of plant-based proteins, fiber, folic acid (essential for healthy cell growth and function), and various minerals and vitamins such as copper, which maintains the health of nerve cells and the immune system. is. Black beans improve blood sugar control and reduce the risk of chronic diseases such as heart disease and type 2 diabetes. Not bad for small beans!
Healthy wawa dinner
Healthiest Hoagie Options: Turkey Hoagie Bowl.
It’s a low-carb way to get all the delicious hoagie flavors: oven-roasted turkey, crisp romaine lettuce, red onions, grape tomatoes, cheddar cheese (optional!), and classic ranch dressing. Turkey and cheddar cheese provide good protein and can be served with roasted vegetables for even more volume. If you feel like adding healthy carbs to your meal, why not add a cup of mixed fruit to your dessert.
The Healthiest Vegetarian Options: Burrito with roasted vegetables, black beans and rice.
Black beans are rich in protein and fiber, and are also rich in the minerals magnesium and potassium. Cheese, fresh salsa, jalapeno peppers and sriracha sauce provide all the spices and flavors to help create a truly satisfying meal, and you can even add avocado for heart-healthy monounsaturated fat. .
Healthy Wawa Snack
In fact, Wawa has a lot of healthy snacks, so look for them. It is very difficult for him to pick just one winner. Here are some of my recommendations:
- apple and peanut butter dipper: Nut butters provide heart-healthy unsaturated fats and a small amount of protein. Apple slices, of course, add crunch, fiber and flavor. You don’t have to feel hungry anymore.
- Boiled eggs and snack bags: Combining a hard-boiled egg with baby carrots or a fruit snack bag is the perfect high-protein post-workout option to help your muscles recover.
- String cheese and bananas: String cheese is an easy way to get protein and will last at least a few hours in your bag. Bananas are rich in dietary fiber, potassium, vitamins C and B6.
- Turkey and Cheese Pinwheel: If you know you need to work late and still don’t want to go completely hungry at dinner, opt for a solid snack like a mini meal. 20 grams of protein keeps you feeling full for hours.
- RXBar or Kind Bar: Most Wawa stores carry a wide variety of snacks and protein bars. I like the RX and Kind bars because they use wholesome ingredients and I think they are some of the tastiest bars out there. Bonus: It goes great with coffee.
Amy von Sydow Green, MD, MSc, Registered Dietitian, is a Philadelphia-based nutritionist/nutritionist with a passion for healthy nutrition, cooking, food trends, and developing new recipes. follow her instagram For more tips and insights.
