The healthiest things to eat in Wawa for breakfast, lunch and dinner


What to Order Next Time You’re Looking for a Healthy Wawa Meal, Recommended by a Philadelphia Dietitian.

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Looking for Wawa healthy foods? Here’s what a local dietician recommends. / Photography by Claire Sasko

Wawa is a true Philly classic. If you live or work in Philly, you will rarely be far from one of their locations. Whether you’re looking for snacks, a caffeine boost, or a quick lunch, you don’t have to search for options with Wawa around.

That said, while they’ve definitely got the convenience thing covered, it’s another matter if you’re trying to stick to a healthy eating plan. Sure, they sell lots of sugary snacks and greasy hoagies, but you can absolutely find healthy snacks and meals at Wawa. For example, over the past couple of years, the chain has launched health-conscious categories like Plant-Based, Lower-Sodium, and Balanced Choices. And their website and in-store touch screens have a really nifty nutrition calculator, where you can easily figure out the energy (calorie) content of your food, plus how it changes with changes.

Now, we take you through a full day of healthy eating at Wawa! I promise that not only is it possible, but there are actually far more healthy options in Wawa than the examples I’ve listed here, so go ahead and explore.


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

For a robust and filling breakfast that’s high in protein and high in fiber, choose an egg white omelette breakfast sandwich made with multigrains. The eggs and cheese provide a generous 23 grams of protein, while the multigrain bread and greens give you about eight grams of fiber, starting toward your 25-gram daily goal. (Did you know that fiber is essential for aiding digestion and balancing cholesterol levels?) The pick also provides a good amount of iron for oxygen transport and calcium for bone health, so overall, this is a easy and healthy breakfast option that definitely hits the spot.

HEALTHY BREAKFAST WITHOUT ROLLS: Vegetable and egg white frittata burrito with cheddar cheese and roasted veggies on a warm tortilla.

I say yes please! This breakfast burrito is another high-protein, high-fiber breakfast. I like to challenge my clients to eat greens for breakfast at least a few days a week, and this breakfast burrito makes that goal easy to achieve. Feel free to add a piece of fruit to ensure you stay full all morning.


HEALTHIER SANDWICH: Baked turkey Shorti hoagie.

I love that the hoagies come in many different sizes so you can modify your order depending on how hungry you are. The Shorti is a nice size for lunch. The turkey and Swiss cheese provide plenty of protein, while the honey mustard and chiles add flavor. Be sure to add some greens, as well as nutrient-rich cucumbers, spinach, and tomatoes.


This option is very high in protein, and the fresh salsa keeps it flavorful. Black beans are one of my favorite healthy ingredients. They are total nutritional powerhouses containing plant protein, fiber, and a variety of minerals and vitamins, such as folate (which is essential for healthy cell growth and function) and copper to maintain nerve cell and immune system health . Black beans may improve blood sugar control and reduce the risk of chronic diseases like heart disease and type 2 diabetes. Not bad for a bean!


HEALTHIER HOAGIE OPTION: Turkey hoagie bowl.

This is a low-carb way to get all those delicious hoagie flavors: oven-roasted turkey, crunchy romaine lettuce, red onions, cherry tomatoes, cheddar cheese (optional!), and some classic ranch dressing. The turkey and cheddar cheese provide a good amount of protein, and you can supercharge the bowl even more by adding a side of roasted vegetables. If you’re craving some healthy carbs for your meal, how about adding a cup of mixed fruit to have for dessert?

HEALTHIEST VEGETARIAN OPTION: Roasted vegetables, black beans and rice burrito.

Black beans are high in protein and fiber and are high in the minerals magnesium and potassium. Cheese, fresh salsa, jalapeo peppers, and sriracha sauce provide all the spice and flavor to help create a truly satisfying meal, and you can add avocado for some heart-healthy monounsaturated fat.


There are actually a lot of healthy snacks in Wawa, you just have to look for them! It’s just too hard for me to pick just one winner. Here are some of my top picks:

  • Apple and Peanut Butter Dipper: Nut butters provide heart-healthy unsaturated fats and some protein. Apple slices give crunch, fiber and flavor of course. You will never need to feel angry again!
  • Hard-boiled eggs, plus a packed snack: Hard-boiled eggs combined with baby carrots or a bag of fruit snacks make for a perfect high-protein post-workout option to help your muscles recover.
  • String cheese and a banana: String cheese is an easy way to get protein and lasts at least a couple hours in your purse, and bananas are packed with fiber, potassium, and vitamins C and B6!
  • Turkey and cheese pinwheels: When you know you’ll be working late and you still don’t want to starve yourself by dinnertime, choose a heartier snack that looks like a mini meal. The 20 grams of protein will keep you feeling full for hours.
  • RXBar or Type Bar: Most Wawa stores offer a variety of snacks and protein bars. I like RX and Kind bars for their wholesome ingredients and also find them to be some of the tastiest bars out there. Bonus: They go great with a cup of coffee.

Amy von Sydow Green, MD, MS, RD, is a Philadelphia-based dietitian/nutritionist with a passion for healthy eating, cooking, food trends, and new recipe development. Follow her on her Instagram for more tips and insights.

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