Wawa is a popular convenience store that sells lots of different fast-food options, but for those on the lookout for gluten-free food, you’ll be happy to know that Wawa has a gluten-free menu. Here’s how the menu works and what’s available to eat.
Wawa sides, snacks, bowls, salads, and breakfast menus all have options that are gluten-free. Unfortunately, nothing from Wawa bakery is gluten-free.
There are lots of ways you can enjoy breakfast, lunch, or dinner at Wawa, and the rest of this article will walk you through the options available on their menu to help you figure out what gluten-free meal is best for you.
Is Wawa Gluten-Free?
Wawa is not exclusively gluten-free and has many options containing gluten. They offer many breads and other foods that have gluten, so it’s always important to speak to a staff member about your allergies before ordering any food.
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Cross-contamination is always a risk at restaurants, and Wawa does use a lot of gluten products. As such, if you have celiac disease or severe reactions to gluten, then it might be prudent to make your meal at home or source from a company that produces exclusively gluten-free products to stay safe. With that in mind, here’s everything gluten-free that Wawa offers.
Wawa offers a range of breakfast foods that are ideal for people with gluten allergies. The chicken steak and egg white omelet, for example, is a hearty breakfast that is gluten-free.
You can order it with cheese, spinach, avocado, salsa, and a hot sauce packet to spice up your breakfast. Keep in mind that this product does contain egg, which is a common allergen. It is also very high in protein, containing 24 grams.
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The scrambled egg breakfast bowl is another great option if you love scrambled eggs. You can additionally order it with turkey sausage, spinach, and tomato to add some fruits and veggies to your dish. This product contains 22 grams of fat and 330 calories, as well as 22 grams of protein. Naturally, this product contains egg.
For someone wanting a lighter breakfast, the cinnamon brown sugar oatmeal might be the way to go. Don’t worry! According to the Celiac Disease Foundation, oats don’t contain gluten; however, if you have a serve allergy, then this meal might not be for you.
Oats are often grown and processed by companies that also process gluten-containing products on the same equipment. As such, the risk of cross-contamination is high in this meal.
There are several delicious bowl options available if you’re gluten-free that can fill your stomach and help you hit your macros.
The roasted chicken bowl with quinoa, for example, is delicious, served with hummus, cucumbers, red onion, peppers, spinach, cheese, and red wine vinegar. Quinoa does not naturally contain gluten, making this bowl a delicious choice for any meal of the day.
The bean and rice bowl offers a different take, with chicken, red onion, lettuce, chipotle sauce, and salsa accompanying the dish. These ingredients are all gluten-free and are safe to consume. It contains 420 calories, 18 grams of fat, and 12 grams of protein.
The lettuce and turkey bowl is great for anyone looking to cut calories and fat. Order alongside a hard-boiled egg, roasted peppers, and white cheddar. It’s also topped with a garlic aioli sauce. This traditionally comes as a sandwich, but you can also ask for it in a bowl.
The mashed potato bowl is another great bowl option for lunch or dinner. You can order it with a chicken steak, topped with spinach and barbeque sauce. This meal has 620 calories, 52 grams of carbs, 34 grams of fat, and 30 grams of protein.
Sides and Snacks
You can also pair your bowl or breakfast meal with a side that’s gluten-free, too. If you want, you can get Wawa mashed potatoes, rice, or black beans in a side cup to enjoy alongside your meal.
Wawa also has several healthier options, including a fruit cup, apple snack, carrot snack pack, or peanut butter and apple snack pack . You can also order the veggie garden salad to compliment your meal.
A Word of Caution
It’s important to be aware with Wawa (and any restaurant, really) that they can’t guarantee that the food will be made gluten-free. The ingredients for their dishes are listed transparently online, but there’s simply no guarantee that every employee knows how to handle and clean equipment properly to ensure that gluten isn’t cross contaminated with gluten-free foods.
If you have a very mild gluten insensitivity or are avoiding gluten for dietary reasons, then there’s no reason to be concerned about these gluten-free options at Wawa; however, for people who experience anaphylactic reactions when ingesting gluten, Wawa is not safe since food is all made on shared equipment, making cross contamination inevitable.
In addition, staff are not trained in proper handling of gluten-free foods to ensure that there is no risk to anyone with allergies.
It might be worth mentioning your allergies to the person taking your order so that they can directly let you know how equipment is shared and the risks you’re undertaking.
Some Wawa stores might also be able to at least try to make special accommodations to reduce the risk of contamination, but at any restaurant, the risk is never 0%.
You’re better off purchasing food that is certified gluten-free or that has been approved by the Celiac Disease Foundation. Consult your doctor to determine what sources of food are ok and what’s riskier based on how you react to gluten.
Wawa has made a commendable effort to include several vegetarian and gluten-free options on their menu, and for people with mild intolerance, there are some great breakfast options, bowls, and sides that can be enjoyed with little risk.
For people with severe reactions to gluten, Wawa simply isn’t safe and shouldn’t be considered an option since all the equipment is produced on shared machines.