What to Cook with Your Food from WIC

By Christine Ostonal RDN, LD

About WIC

WIC (Women, Infants, and Children) is a Special Supplemental Nutrition Program for low income pregnant, breastfeeding, and postpartum women, infants, and children up to 5 years old.  The program provides education on healthy eating, as well as nutritious foods and breastfeeding promotion and support from a Lactation Consultant and breastfeeding counselors, referrals to health care and community services, as well as services to a Registered Dietitian.   

Foods Provided by WIC

Some of the nutritious foods that are provided by WIC include fruits and vegetables, whole grain foods like brown rice, cereal, whole wheat tortillas and pasta, dairy products, beans, tofu, peanut butter, cheese and eggs, baby food/cereal, and canned fish for fully breastfeeding moms. All these foods are high in fiber, low in fat and contain a healthy amounts of vitamins and minerals. 

Using your WIC EBT card to purchase these WIC eligible foods, anyone can create a healthy and delicious meal or snack. Please remember to use healthy cooking methods such as grilling, baking, steaming, stir-frying, rather than deep frying in heavy oils and butter.


Here are a few ideas that you can create:

  • Black bean quesadilla with whole wheat tortillas
  • Fruit salad
  • Chicken rice casserole with brown rice
  • Spaghetti with meat sauce with whole wheat pasta
  • Mexican snack pizza
  • Vegetable stir fry with tofu or chicken
  • Mini banana muffins


All of these recipes can be found on www. texaswic.org under WIC Foods and Recipes | Texas WIC

For more information about Los Barrios Unidos WIC program or to apply, please contact us at 214-761-0956 or visit www.texaswic.org for a WIC program near you. 

Any Questions?

We are here to help and answer any questions. To set an appointment, please call (214) 540-0300.