Publix makes eating well surprisingly affordable. Whether you’re stocking up on fresh deli meals or pantry staples, these 15 healthy picks are full of flavor—and won’t break the bank. From low-sodium snacks to protein-packed wraps, here’s everything you need to try.
1. Publix Deli Chicken Quesadilla Meal $6.63
A satisfying combo of grilled chicken, melted cheese, and vegetables folded into a crisp tortilla, paired with a side for a complete meal.
Nutritional Facts (per serving):
- Calories: ~450
- Total Fat: 18g
- Carbs: 40g
- Sodium: 710mg
- Dietary Fiber: 3g
- Sugar: 2g
- Protein: 28g
Ingredients:
Chicken breast, flour tortilla, cheddar cheese, onions, bell peppers, spices.
Preparation Instructions:
Heat in microwave or oven until internal temperature reaches 165°F.
2. GreenWise Sourdough English Muffins $2.87
Made with simple, organic ingredients and fermented for a signature tang—these muffins are great toasted with avocado or nut butter.
Nutritional Facts (1 muffin):
- Calories: 130
- Total Fat: 1g
- Carbs: 27g
- Sodium: 230mg
- Dietary Fiber: 2g
- Sugar: 1g
- Protein: 4g
Ingredients:
Organic wheat flour, sourdough starter, sea salt, water.
Preparation Instructions:
Toast until golden and crispy.
3. GreenWise Almond Butter $9.97
Creamy, rich almond butter made with only dry-roasted almonds—no added sugar or oils.
Nutritional Facts (2 tbsp):
- Calories: 190
- Total Fat: 17g
- Carbs: 6g
- Sodium: 0mg
- Dietary Fiber: 3g
- Sugar: 1g
- Protein: 6g
Ingredients:
Organic dry-roasted almonds.
Preparation Instructions:
Stir well before use. Spread on toast or mix into smoothies.
4. Publix Deli Pinwheels $5.53
Hand-rolled wraps filled with lean meats, fresh veggies, and creamy spread, sliced into easy-to-eat pinwheels.
Nutritional Facts (5 pieces):
- Calories: ~350
- Total Fat: 15g
- Carbs: 30g
- Sodium: 640mg
- Dietary Fiber: 2g
- Sugar: 2g
- Protein: 20g
Ingredients:
Whole wheat wrap, turkey breast, spinach, cheese spread.
Preparation Instructions:
Ready to eat—no heating needed.
5. Publix Chicken Salad $6.03
A lighter spin on classic chicken salad made with white meat chicken, celery, and a creamy dressing.
Nutritional Facts (1/2 cup):
- Calories: 220
- Total Fat: 16g
- Carbs: 2g
- Sodium: 390mg
- Dietary Fiber: 0g
- Sugar: 1g
- Protein: 15g
Ingredients:
Chicken breast, mayonnaise, celery, vinegar, spices.
Preparation Instructions:
Best served chilled. Enjoy on lettuce wraps or whole grain bread.
6. Publix Cottage Cheese $4.41
High in protein and low in sugar, this cottage cheese is a versatile snack or meal base.
Nutritional Facts (1/2 cup):
- Calories: 90
- Total Fat: 2g
- Carbs: 3g
- Sodium: 350mg
- Dietary Fiber: 0g
- Sugar: 2g
- Protein: 13g
Ingredients:
Cultured skim milk, cream, salt, enzymes.
Preparation Instructions:
Serve cold. Pairs well with fruit or cracked pepper.
7. GreenWise Mild Italian Chicken Sausage with Kale $7.53
A flavorful, lean protein option that includes nutrient-rich kale and natural seasoning.
Nutritional Facts (1 link):
- Calories: 140
- Total Fat: 8g
- Carbs: 2g
- Sodium: 450mg
- Dietary Fiber: 0g
- Sugar: 1g
- Protein: 15g
Ingredients:
Chicken, kale, garlic, Italian spices, natural casing.
Preparation Instructions:
Grill or sauté until fully cooked.
8. Publix Deli Spinach Tomato Quiche $7.75
A savory vegetarian quiche packed with leafy greens and bright tomatoes in a flaky crust.
Nutritional Facts (1/6 quiche):
- Calories: 280
- Total Fat: 17g
- Carbs: 19g
- Sodium: 370mg
- Dietary Fiber: 1g
- Sugar: 2g
- Protein: 10g
Ingredients:
Eggs, milk, spinach, tomatoes, cheese, pastry crust.
Preparation Instructions:
Bake at 375°F for 25–30 minutes.
9. Publix Deli Tex Mex Black Bean Burger Wrap $7.39
A bold, meatless wrap filled with spiced black bean patties, lettuce, and salsa.
Nutritional Facts (1 wrap):
- Calories: 390
- Total Fat: 13g
- Carbs: 48g
- Sodium: 610mg
- Dietary Fiber: 6g
- Sugar: 3g
- Protein: 16g
Ingredients:
Whole wheat wrap, black bean patty, shredded lettuce, salsa.
Preparation Instructions:
Microwave or enjoy cold.
10. Publix Pepitas $4.93
These roasted pumpkin seeds are perfect for snacking or tossing into salads.
Nutritional Facts (1/4 cup):
- Calories: 180
- Total Fat: 14g
- Carbs: 4g
- Sodium: 5mg
- Dietary Fiber: 2g
- Sugar: 0g
- Protein: 8g
Ingredients:
Roasted pumpkin seeds.
Preparation Instructions:
Ready to eat.
11. Publix Granola Mix $3.43
A crunchy, wholesome blend of oats, nuts, and dried fruit—great for breakfast or snacking.
Nutritional Facts (1/3 cup):
- Calories: 210
- Total Fat: 9g
- Carbs: 28g
- Sodium: 65mg
- Dietary Fiber: 3g
- Sugar: 10g
- Protein: 5g
Ingredients:
Rolled oats, almonds, honey, raisins, coconut.
Preparation Instructions:
Serve with yogurt, milk, or eat by the handful.
12. Publix Rice Cakes, White Cheddar $2.75
Low-calorie, crunchy snacks with a savory cheddar flavor.
Nutritional Facts (1 cake):
- Calories: 35
- Total Fat: 1g
- Carbs: 7g
- Sodium: 90mg
- Dietary Fiber: 0g
- Sugar: 0g
- Protein: 1g
Ingredients:
Rice, cheddar cheese seasoning.
Preparation Instructions:
Ready to eat.
13. Publix Frozen Yogurt $7.09
A lighter alternative to ice cream with live cultures and creamy texture.
Nutritional Facts (1/2 cup):
- Calories: 110
- Total Fat: 3g
- Carbs: 20g
- Sodium: 60mg
- Dietary Fiber: 0g
- Sugar: 16g
- Protein: 4g
Ingredients:
Milk, sugar, live active cultures.
Preparation Instructions:
Serve frozen.
14. Publix Turkey Sub on Flatbread $9.99
A lean protein-packed sub with sliced turkey, veggies, and light dressing on soft flatbread.
Nutritional Facts (1 sub):
- Calories: ~550
- Total Fat: 18g
- Carbs: 45g
- Sodium: 850mg
- Dietary Fiber: 3g
- Sugar: 5g
- Protein: 30g
Ingredients:
Flatbread, turkey breast, lettuce, tomato, mustard or dressing.
Preparation Instructions:
Enjoy fresh or lightly toasted.
15. Publix “Sub on a Salad” $10.49
Your favorite Publix sub deconstructed over a bed of greens—perfect for a low-carb lunch.
Nutritional Facts (1 salad):
- Calories: ~400
- Total Fat: 20g
- Carbs: 12g
- Sodium: 740mg
- Dietary Fiber: 4g
- Sugar: 3g
- Protein: 28g
Ingredients:
Romaine, turkey or ham, tomato, cucumber, sub toppings.
Preparation Instructions:
Ready to eat. Add dressing to taste.
Conclusion
Eating healthy doesn’t mean you have to sacrifice taste—or overspend. From quick deli meals to wholesome pantry staples, these 15 Publix finds prove you can eat well on a budget. Next time you shop, throw a few of these in your cart—you’ll thank yourself later!
