How To Build a Healthy Tray

Find YOUR healthy at K&W

"Healthy" can mean many different things to people today. At K&W, we are happy to offer you healthy options to fit YOUR lifestyle! If you haven't considered K&W an option before (or if you are a loyal customer looking to switch things up), browse below for a few suggestions that will help you rethink 'cafeteria food.'

At K&W, you pick and choose which items from the line suit you, and add them to your tray. You can have as much or as little as you want - the choices are completely up to you! 

Protein Packed 

If you are looking for a high protein fix, K&W has many protein-packed options on the line every day! Each one of these entrees has at least 30g of protein. As always, contact your nearest K&W to find which of the following items are being served today!

  • Beef Entrees

    Beef Stew
    Braised Short Ribs of Beef
    Chopped Steak, 8 oz.
    Country Style Beef Tips
    Country Style Steak
    Grilled Reuben Sandwich
    Hot Roast Beef Sandwich
    Maledo Steak
    Minute Steak
    Mushroom Steak
    Prime Rib
    Roast Beef
    Spicy Beef
    Stir-Fry Beef & Pasta
    Teriyaki Steak

    • Pork Entrees

      BBQ Spareribs
      Grilled Boneless Pork Loin
      Grilled Ham Steak
      Ham and Swiss Sandwich
      Pork Spareribs
      Sauteed Smoked Sausage
      Spicy Pork
      Stir-Fry Pork & Pasta
      Stir-Fry Smoked Sausage
      Stir-Fry Smoked Sausage & Pasta

      • Poultry Entrees

        Cajun Chicken
        Chicken Alfredo
        Chiken Amandine
        Chicken Breast Fillet w/Dressing
        Chicken Cacciatore
        Chicken Cordon Bleu
        Chicken Croquettes
        Chicken Curry
        Chicken Francisco
        Chicken Parmesan
        Chicken Scallopini
        Chicken Vegetable Casserole
        Cuban Chicken w/Black Bean Salsa
        French Pastry Chicken
        Fried Chicken
        Gourmet Chicken
        Grilled Barbecue Chicken Breast
        Grilled Chicken Breast
        Hawaiian Chicken
        Honey Glazed Chicken
        Baked Chicken
        Maledo Chicken
        Orange Chicken
        Oriental Chicken
        Stir-Fry Chicken
        Sweet & Sour Chicken
        Teriyaki Chicken
        Barbecue Turkey

        • Seafood Entrees

          Cape Whitefish (Baked, Fried, Broiled)
          Catfish (Fried - Battered or Breaded, Blackened, Cuban)
          Cod Fillet (Baked, Fried)
          Flouder Fillet (Fried, Breaded, Grilled, Broiled)
          Grouper (Baked, Fried, Breaded, Broiled, Blackened, Grilled)
          Mahi Mahi (Baked, Breaded, Grilled, Broiled, Blackened)
          Perch (Fried, Breaded, Grilled)
          Pollock (Fried, Breaded, Grilled, Broiled, Blackened)
          Red Snapper (Baked, Breaded, Broiled, Grilled)
          Salmon (Broiled, Grilled)
          Spanish Mackerel (Breaded, Grilled, Broiled, Amandine)
          Swordfish (Broiled, Blackened, Grilled)
          Trout (Amandine, Breaded, Broiled)
          Tuna (Broiled, Blackened, Grilled)
          Whiting (Batter Fried)

          • Entree Salads
            Chef Salad
            Cobb Salad
            Grilled Chicken Salad
            Italian Chicken Salad
            Chicken Tender Salad


          There are 2 ways to build a vegetarian tray at K&W - a Veggie Plate or go 'a la carte' style. A Veggie Plate is a split portioned plate including 3 sides of your choice. 'A la carte' style allows you to grab as many sides as you like. As always, check with your nearest K&W to see which of these menu items are on the line today!

          • Hot Sides

            Candied Yams
            Stewed Apples
            Yam Souffle
            Field Peas
            Field Peas & Corn
            Lima Beans
            Lima Beans & Corn
            Broccoli & Cheese Casserole
            Fresh Vegetable Medley
            Spinach Pie
            Macaroni & Cheese
            Pasta Gardenia
            Pasta Vegetable Toss
            Au Gratin Potatoes
            Baked Potato
            Broccoli-Stuffed Potato
            Cheese-Potato Croquettes
            Creamed New Potatoes
            Home Fries
            Lyonnaise Potatoes
            Mashed Potatoes
            New Potatoes

            O'Brien Potatoes
            Oven-Browned Potatoes
            Parsley Potatoes
            Potato Cake
            Santa Fe Potato
            Scalloped Potatoes
            Twice-Baked Potato
            Brown Rice
            Florentine Rice
            Fried Rice
            Rice & Vegetable Stir-Fry
            White Rice
            Broccoli (w/ Optional Cheese Sauce)
            Brussel Sprouts
            Cabbage Wedge
            Cadied Carrots
            Cauliflower (w/Optional Cheese Sauce)
            Corn on the Cob
            Creamed Carrots
            Creamed Corn
            Creamed Spinach
            Fresh Carrots

            Glazed Carrots
            Green Peas
            Green Peas & Carrots
            Grilled Onions
            Grilled Vegetable Stack
            Harvard Beets
            Honey-Glazed Carrots
            Lyonnaise Squash
            Sauteed Corn
            Sauteed Dill Potatoes
            Sauteed Mushrooms
            Sauteed Sugar Snap Peas
            Sliced Carrots
            Spinach & Egg
            Spinach & Tomato Saute
            Spinach Souffle
            Spoon Bread
            Stir-Fry Vegetables
            Sugar Snap Peas & Yellow Rice
            Vegetable Sautee
            Whole Okra

            • Chilled Sides

              Angel Flake Delight
              Apple & Pineapple Salad
              Apple September Salad
              Banana Nut Salad
              Cottage Cheese
              Cottage Cheese & Fruit Plate
              Cranapple Salad
              Fancy Apple Salad
              Fresh Melon
              Fresh Strawberries
              Hawaiian Rice
              Heavenly Hash
              Kiwi & Fruit Plate
              Mixed Fresh Fruit
              Tropical Fruit Salad
              Waldorf Salad
              Kale Superfood Salad
              Fresh Watermelon

              Potato Salad
              Sliced Tomatoes
              Sweet & Sour Slaw

              Caesar Salad
              Combination Salad
              Greek Salad
              Italian Salad
              Lettuce Wedge
              Mixed Greens w/ Roma Tomatoes
              Orange-Almond Salad
              Shredded Lettuce Salad
              Spinach Salad
              Tossed Salad
              Deviled Eggs
              Stuffed Tomato 
              Garden-Ranch Pasta Salad
              Italian Pasta Salad
              Pasta Oriental Salad
              Macaroni Salad
              Tomato Basil Pasta Salad
              Barbecue Cole Slaw
              Basile Marinated Roma Tomatoes
              Beet Salad
              Broccoli & Cauliflower Salad
              Carrot & Raisin Salad
              Garden Pea Salad
              Health Salad
              K&W Original Cole Slaw
              Marinated Cucumbers
              Marinated Mixed Veggies


            Gluten Free

            We have both entree and side options served daily to accommodate GF lifestyles. At K&W, you can eat deliciously and flavorfully while remaining gluten-free, and not know the difference! 

            • Entrees

              Beef (Barbecue, Corned, Roast)
              Southern Pot Roast
              Top Sirloin Steak
              New England Dinner
              Baked Ham 
              Ham Steak
              Spare Ribs w/Sauerkraut
              Baby Back Ribs 
              Pork Loin
              Barbecue Pork
              Barbecue Pork Spare Ribs
              BBQ Roast Pork Loin
              Cuban Chicken and Black Beans
              Barbecue Chicken
              Baked Chicken
              Grilled Chicken
              Lemon Pepper Chicken
              Santa Fe Chicken
              Oven Roast Chicken
              Barbecue Turkey
              Broiled Fish (Cod, Flounder, Salmon, Tilapia, Spanish Mackerel, Whitefish)
              Grilled Salmon
              Barbecue Salmon
              Sweet & Sour Shrimp w/ Rice
              Cheesy Potato Soup
              Clam Chowder
              Cream of Broccoli Soup
              Cream of Chicken and Rice Soup

            • Entree Salads

              Grilled Chicken Salad
              Italian Chicken Salad
              Chef Salad
              Fruit Plate
            • Chilled Sides

              Apple and Pineapple Salad
              Apple-September Salad
              Banana Split Fruit Plate
              Angel Flake Delight
              Fresh Cantaloupe & Honeydew
              Cottage Cheese (also w/fruit)
              Congeals (Cottage Cheese, Fruit, Jello, Sugar-Free Fruit, Sugar-Free Jello)
              Cranberry Apple Salad
              Fancy Apple Salad
              Fresh Mixed Fruit
              Fresh Pineapple
              Fresh Strawberries
              Hawaiian Rice
              Kiwi Fruit Plate
              Peach Delight
              Pineapple Delight
              Strawberry & Banana Compote
              Tropical Fruit Salad
              Waldorf Salad
              Watergate Salad
              Fresh Watermelon
              Combination Salad
              Greek Salad
              Italian Salad
              Lettuce Wedge
              Mixed Greens w/Roma Tomatoes
              Orange Almond Salad
              Shredded Lettuce Salad
              Tossed Salad
              Deviled Eggs
              Stuffed Celery
              Stuffed Tomato (w/Cottage Cheese, w/Chicken Salad, w/Ham Salad, w/Tuna Salad)
              Basil-Marinated Roma Tomatoes
              Beet Salad
              Pickled Beets
              Black Bean Salad
              Broccoli & Cauliflower Salad
              Carrot-Raisin Ambrosia
              Carrot & Apple Salad
              Carrot & Coconut Salad
              Carrot & Raisin Salad
              Charleston Caviar
              Cole Slaw
              Cucumber Salad
              Green Pea Salad
              Health Salad
              Marinated Corn & Green Peas
              Marinated Mixed Vegetables
              Barbecue Slaw
              Sweet & Sour Slaw
              Sliced Tomatoes
            • Hot Sides

              Stewed Apples
              Candied Yams
              Baked Beans
              Black Eyed Peas
              Field Peas (also w/Corn)
              Beans (Great Northern, Lima, Navy, White Lima, Black)
              Fresh Vegetable Medley
              Spinach Parmesan
              Spinach Souffle
              Baked Potato
              Broccoli-Stuffed Potato Boat
              Hash Browns
              Potatoes (Fries, Mashed, Roasted)
              New Potatoes
              O'Brien Potatoes
              Oven-Browned Potatoes
              Parsley Potatoes
              Santa Fe Potatoes
              Sauteed Dill Potatoes
              Rice (White, Holiday, Gourmet)
              Brussel Sprouts
              Stewed Cabbage
              Carrots (Buttered, Candied, Honey Glazed)
              Corn (On The Cob, Barbecue, Sauteed)
              Green Beans (also w/corn, w/potatoes)
              Italian Green Beans
              Mediterranean Green Beans
              Green Peas (also w/carrots, w/onions)
              Greens (Collards, Turnips)

              Grilled Vegetable Stack
              Harvard Beets
              Squash (Sauteed, Lyonnaise)
              Sauteed Black Beans & Rice
              Spinach & Tomato Sautee 
              Spoon Bread
              Sugar Snap Peas (also w/yellow rice) 
              Tomatoes (Escalloped, w/Okra, w/Zucchini)
              Whole Okra