High-Protein Low-Calorie Options at Wawa
Wawa is a go-to convenience store for quick meals, but if you’re trying to maintain a high-protein, low-calorie diet, you may wonder what the best options are. Fortunately, Wawa offers a variety of meals and snacks that provide a strong protein boost without excessive calories. Whether you’re looking for a quick breakfast, a hearty lunch, or a grab-and-go snack, here are the top high-protein, low-calorie foods at Wawa.
Ranking Criteria
To determine the best high-protein, low-calorie foods at Wawa, we considered:
Protein Content: Higher is better, with a minimum of 15g per item.
Calories: Preferably under 400 calories.
Nutrient Density: Foods with additional vitamins, minerals, and fiber are a plus.
Taste & Convenience: Options that are readily available, tasty, and easy to eat.
1. Turkey & Swiss Shorti Hoagie (Best Overall Choice)
Protein: ~34g
Calories: ~370
Why it’s great: This hoagie provides a balance of lean turkey, which is an excellent source of high-quality protein, and Swiss cheese, which adds flavor without too many extra calories. The shorti size helps control portion sizes while still delivering a satisfying meal. Opting for whole wheat bread and skipping extra sauces keeps it even healthier.
2. Grilled Chicken Salad
Protein: ~33g
Calories: ~320
Why it’s great: Loaded with lean, grilled chicken and a variety of fresh vegetables, this salad provides a satisfying mix of protein and fiber to keep you full for longer. Adding a light dressing or a squeeze of lemon enhances the flavor while keeping calories in check. This is a great low-carb option as well.
3. Hard-Boiled Eggs (Best Snack Option)
Protein: ~13g (2 eggs)
Calories: ~140
Why it’s great: Hard-boiled eggs are a fantastic grab-and-go snack that packs a significant protein punch without excess calories. They are also rich in essential nutrients like choline, which supports brain health. Pair them with a piece of fruit or some nuts for a more balanced snack.
4. Wawa Protein-Packed Power Bowl
Protein: ~40g
Calories: ~390
Why it’s great: This bowl is packed with grilled chicken, quinoa, and leafy greens, offering a fantastic combination of protein, fiber, and essential vitamins. Quinoa provides a complete plant-based protein, making this a great option for those who want a nutrient-dense, filling meal with balanced macros.
5. Chicken Caesar Wrap (Without Dressing)
Protein: ~38g
Calories: ~380
Why it’s great: By skipping the dressing, you significantly cut unnecessary calories while keeping all the lean protein from the grilled chicken intact. The wrap makes it a convenient, handheld meal for those on the go while still being satisfying and flavorful.
6. Wawa Greek Yogurt Parfait
Protein: ~18g
Calories: ~250
Why it’s great: Greek yogurt is naturally high in protein and probiotics, which promote gut health. The fruit and granola add a touch of sweetness and texture without going overboard on calories. This makes for a great breakfast or mid-day snack.
7. Egg White Omelet on Whole Wheat Toast
Protein: ~25g
Calories: ~330
Why it’s great: Egg whites provide lean, high-quality protein without the extra fat found in whole eggs. Whole wheat toast adds fiber to aid digestion and keep you full for longer, making this a balanced and wholesome meal.
8. Grilled Chicken Strips
Protein: ~40g
Calories: ~320
Why it’s great: These grilled chicken strips are one of the leanest protein options at Wawa. They can be eaten alone or paired with a salad or wrap for variety. They’re also a great post-workout option since they deliver a high protein dose with minimal fat.
9. Roasted Turkey Bowl with Brown Rice and Veggies
Protein: ~36g
Calories: ~380
Why it’s great: This bowl is a great balance of lean turkey, whole grains, and fiber-rich vegetables. Brown rice provides slow-digesting carbohydrates that fuel your body, making it an excellent meal for sustained energy and muscle recovery.
10. Tuna Salad on a Wheat Wrap
Protein: ~32g
Calories: ~390
Why it’s great: Tuna is an excellent source of lean protein and omega-3 fatty acids, which support heart health. A wheat wrap adds fiber while keeping the meal light and nutritious.
11. Smoked Turkey and Cheese Roll-Ups
Protein: ~30g
Calories: ~350
Why it’s great: These roll-ups offer an easy, low-calorie way to get in plenty of protein. Since they contain no bread, they make for a great low-carb snack that’s filling and easy to eat on the go.
12. Strawberry Banana Protein Smoothie
Protein: ~22g
Calories: ~300
Why it’s great: This smoothie provides a protein boost in a refreshing, easy-to-drink form. It’s ideal for post-workout recovery or as a quick breakfast option that feels like a treat while keeping you on track with your protein intake.
13. Wawa Black Bean & Quinoa Bowl (Best Vegetarian Option)
Protein: ~25g
Calories: ~370
Why it’s great: This plant-based bowl offers a solid amount of protein while being rich in fiber and antioxidants. Quinoa and black beans are both excellent plant-based protein sources that help keep you full and energized.
14. Wawa Chicken & Spinach Wrap
Protein: ~33g
Calories: ~380
Why it’s great: The combination of grilled chicken and spinach provides a nutrient-dense meal that’s rich in protein, fiber, and vitamins. It’s a great option for those looking for a meal that is both satisfying and healthy.
15. Wawa Chicken & Rice Soup
Protein: ~20g
Calories: ~250
Why it’s great: This soup is a comforting, high-protein option that’s also low in calories. The warm broth makes it easy to digest while still providing a solid dose of protein, making it an excellent meal for those who want something light yet satisfying.
Finding high-protein, low-calorie meals at Wawa is easier than you might think. Whether you’re in the mood for a sandwich, salad, bowl, or snack, there are plenty of options to help you stay on track with your fitness and nutrition goals. By making simple modifications like skipping heavy sauces or choosing whole wheat, you can make Wawa’s menu work even better for your dietary needs.
