Breakfast at Wawa? Oh yes, you might be surprised, but this dietitian agrees with your idea. It’s quick and convenient, but how about sticking with healthy eating?
We can figure out plenty of healthy options. A filling, nutritious and enjoyable breakfast sets the tone for a great day.
What are we looking for in a sensible, healthy breakfast option? You want plenty of protein (for longer lasting fullness), fiber (to get you started towards your daily goal of 25 grams) and I’d love for your breakfast to contain some fruit and veggies as well.
Here are 5 tasty suggestions that will keep you full, with under 500 calories.
1. The Veggie Egg White Omelet Breakfast Sandwich with cheddar, tomato and spinach on multigrain.
For a sturdy and filling high-protein and fiber-rich breakfast, go with the healthiest breakfast sandwich. The eggs and cheese provide a generous 23 grams of protein, and 410 calories.
The multigrain bread and veggies give you quite a few grams of fiber, getting started towards your daily goal. This is an easy and healthy breakfast option that definitely hits the spot for someone craving a classic Wawa breakfast experience.
2. The Veggie & Egg White Omelet Burrito with cheddar cheese and roasted veggies on a warm tortilla.
This breakfast burrito is a high-protein (19 grams) and fiber-rich breakfast option that will also get you started towards your goal to eat more vegetables. If you do not consider yourself a big veggie lover, roasted veggies might actually change your mind.
In terms of calories, this choice lands at 440. This burrito is definitely a fun and flavorful breakfast choice.
3. The Chicken Steak and Egg White Omelet Bowl with cheddar cheese, spinach and salsa.
This little bowl gives you 27 grams of protein and 240 calories. If you’re a morning workout person, this would be a great post-exercise protein boost to support your muscle repair. This is a high protein, low-carb (5 grams) and low-calorie choice. To increase the energy and stay full longer, incorporate some fresh fruits by adding a bag of apple slices or a banana, for example.
4. Greek Yogurt with Fruit and Almonds.
Put together your own Greek yogurt breakfast combination with the following three items: Chobani strawberry Greek yogurt, a small pineapple fruit cup and a 1.5 oz pack of almonds, coming in at 460 calories and 20 grams of protein. The almonds contain healthy fats, antioxidants, magnesium more, making this breakfast an especially heart healthy choice.
5. Hard-boiled Eggs, Apple Slices and Peanut Butter.
The quick “snacky” breakfast for those days that you must eat on the run (or even in the car!). Pick up a pack of two hard-boiled eggs and the apples and peanut butter dipper, and you’ve got a fiber-rich breakfast that provides 380 calories and about 19 grams of protein.
As a bonus, maybe the peanut butter brings back some childhood memories. Of course, peanut butter also gives you healthy fats, fiber and a bit of protein.
The next time you’re in a rush and want to get a quick breakfast at Wawa, make sure to try out one of these healthy possibilities to get an amazing start to your day. You might be surprised at how great you will feel! Which one will you try first? We hope you try them all.
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Editor’s Note: This post first appeared on PHILADELPHIA Today in October 2025.
