The protein-forward breakfasts and the carb-heavy classics to save for a treat, built from First Watch's own published nutrition and Nishi's transparent GLP-1 scoring lens.
Not affiliated with, sponsored by, or endorsed by First Watch. "First Watch" is a trademark of its owner, used here only to refer to the restaurant. Values as published by First Watch on their official Nutrition & Allergen page, per published serving. Menus change; verify in the restaurant (updated July 2026 (First Watch published US nutrition, current)).
The quick take
First Watch is a daytime cafe, so the honest split is protein-forward plates versus the sweet and hash side. The cleanest GLP-1 picks are the Healthy Turkey (480 cal, 49 g protein), the Power Wrap (500 cal, 37 g), the Tri-Athlete (450 cal, 31 g), the Pesto Chicken Power Bowl (650 cal, 31 g), and the two frittatas (39 to 42 g protein at 32 to 38 g carb, the lowest-carb hot plates on the menu). Benedicts and omelets are high protein too, but the omelets carry a lot of fat (78 to 81 g) and calories (1,100-plus). The traps are the pancakes, French toast, waffles, and the Sunrise Granola and A.M. Superfoods bowls, which run 90 to 170 g of carbs, plus the Farmhouse and Market hashes at 1,180 to 1,250 calories. One caveat that runs across the whole menu: sodium is high, with many plates between 1,300 and 3,900 mg. If you want egg whites, First Watch will make most omelets and scrambles with them, but they do not publish a separate egg-white number.
Healthy TurkeyBest fit
49 g protein · 480 cal · 47 g carbs · 12 g fat · 4 g fiber
watch: 1590 mg sodium
Show the math
Protein49 gstrong at 30 g or morestrong
Protein density10.2 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat22.5% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density480 kcalflag if density under 4 and 300 kcal or moreok
Sodium1590 mginformational over 1200 mgshown; does not change the tier
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Power WrapGood fit
37 g protein · 500 cal · 63 g carbs · 11 g fat · 5 g fiber
37 g protein · 5 g fiber · lower fat
Show the math
Protein37 gstrong at 30 g or morestrong
Protein density7.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat19.8% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density500 kcalflag if density under 4 and 300 kcal or moreok
Sodium950 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Tri-AthleteGood fit
31 g protein · 450 cal · 67 g carbs · 8 g fat · 7 g fiber
31 g protein · 7 g fiber · lower fat
Show the math
Protein31 gstrong at 30 g or morestrong
Protein density6.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat16% of caloriesflag over 50% or friedok
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density450 kcalflag if density under 4 and 300 kcal or moreok
Sodium840 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Classic BenedictGood fit
42 g protein · 660 cal · 42 g carbs · 35 g fat · 4 g fiber
watch: 2035 mg sodium
Show the math
Protein42 gstrong at 30 g or morestrong
Protein density6.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat47.7% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density660 kcalflag if density under 4 and 300 kcal or moreok
Sodium2035 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Smoked Salmon BenedictGood fit
32 g protein · 570 cal · 43 g carbs · 29 g fat · 5 g fiber
watch: 1495 mg sodium
Show the math
Protein32 gstrong at 30 g or morestrong
Protein density5.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45.8% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density570 kcalflag if density under 4 and 300 kcal or moreok
Sodium1495 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Farm Stand Breakfast TacosGood fit
52 g protein · 1000 cal · 70 g carbs · 54 g fat · 13 g fiber
watch: 2290 mg sodium
Show the math
Protein52 gstrong at 30 g or morestrong
Protein density5.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48.6% of caloriesflag over 50% or friedok
Fiber13 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1000 kcalflag if density under 4 and 300 kcal or moreok
Sodium2290 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Kale & Berry SaladGood fit
30 g protein · 620 cal · 59 g carbs · 32 g fat · 12 g fiber
30 g protein · 12 g fiber · lower fat
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density4.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat46.5% of caloriesflag over 50% or friedok
Fiber12 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density620 kcalflag if density under 4 and 300 kcal or moreok
Sodium930 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Frittata RusticaLower fit
42 g protein · 760 cal · 38 g carbs · 50 g fat · 4 g fiber
watch: higher fat (59.2% of calories), 1305 mg sodium
Show the math
Protein42 gstrong at 30 g or morestrong
Protein density5.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat59.2% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density760 kcalflag if density under 4 and 300 kcal or moreok
Sodium1305 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Smoked Salmon & Roasted Vegetable FrittataLower fit
39 g protein · 710 cal · 32 g carbs · 46 g fat · 4 g fiber
watch: higher fat (58.3% of calories), 1365 mg sodium
Show the math
Protein39 gstrong at 30 g or morestrong
Protein density5.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat58.3% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density710 kcalflag if density under 4 and 300 kcal or moreok
Sodium1365 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Baja Turkey BurgerLower fit
46 g protein · 900 cal · 60 g carbs · 56 g fat · 10 g fiber
watch: higher fat (56% of calories), 1245 mg sodium
Show the math
Protein46 gstrong at 30 g or morestrong
Protein density5.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat56% of caloriesflag over 50% or friedflagged
Fiber10 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density900 kcalflag if density under 4 and 300 kcal or moreok
Sodium1245 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Pesto Chicken Power BowlLower fit
31 g protein · 650 cal · 52 g carbs · 38 g fat · 7 g fiber
watch: higher fat (52.6% of calories), 1350 mg sodium
Show the math
Protein31 gstrong at 30 g or morestrong
Protein density4.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52.6% of caloriesflag over 50% or friedflagged
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density650 kcalflag if density under 4 and 300 kcal or moreok
Sodium1350 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Monterey ClubLower fit
50 g protein · 1070 cal · 72 g carbs · 66 g fat · 10 g fiber
watch: higher fat (55.5% of calories), 2425 mg sodium
Show the math
Protein50 gstrong at 30 g or morestrong
Protein density4.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat55.5% of caloriesflag over 50% or friedflagged
Fiber10 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1070 kcalflag if density under 4 and 300 kcal or moreok
Sodium2425 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Barbacoa Breakfast TacosLower fit
49 g protein · 1080 cal · 70 g carbs · 64 g fat · 12 g fiber
watch: higher fat (53.3% of calories), 2130 mg sodium
Show the math
Protein49 gstrong at 30 g or morestrong
Protein density4.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat53.3% of caloriesflag over 50% or friedflagged
Fiber12 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1080 kcalflag if density under 4 and 300 kcal or moreok
Sodium2130 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
The Works OmeletLower fit
48 g protein · 1120 cal · 50 g carbs · 78 g fat · 6 g fiber
watch: higher fat (62.7% of calories), 1455 mg sodium
Show the math
Protein48 gstrong at 30 g or morestrong
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat62.7% of caloriesflag over 50% or friedflagged
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1120 kcalflag if density under 4 and 300 kcal or moreok
Sodium1455 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
BLTE SandwichLower fit
46 g protein · 1070 cal · 58 g carbs · 74 g fat · 13 g fiber
watch: higher fat (62.2% of calories), 1445 mg sodium
Show the math
Protein46 gstrong at 30 g or morestrong
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat62.2% of caloriesflag over 50% or friedflagged
Fiber13 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1070 kcalflag if density under 4 and 300 kcal or moreok
Sodium1445 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Avocado ToastLower fit
24 g protein · 580 cal · 38 g carbs · 39 g fat · 14 g fiber
watch: higher fat (60.5% of calories), 1290 mg sodium
Show the math
Protein24 gstrong at 30 g or morebelow 30 g
Protein density4.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat60.5% of caloriesflag over 50% or friedflagged
Fiber14 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density580 kcalflag if density under 4 and 300 kcal or moreok
Sodium1290 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chile Chorizo OmeletLower fit
45 g protein · 1130 cal · 56 g carbs · 79 g fat · 11 g fiber
watch: higher fat (62.9% of calories), 1445 mg sodium
Show the math
Protein45 gstrong at 30 g or morestrong
Protein density4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat62.9% of caloriesflag over 50% or friedflagged
Fiber11 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1130 kcalflag if density under 4 and 300 kcal or moreok
Sodium1445 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Barbacoa Chilaquiles Breakfast BowlLower fit
52 g protein · 1290 cal · 91 g carbs · 79 g fat · 14 g fiber
watch: higher fat (55.1% of calories), 3300 mg sodium
Show the math
Protein52 gstrong at 30 g or morestrong
Protein density4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat55.1% of caloriesflag over 50% or friedflagged
Fiber14 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1290 kcalflag if density under 4 and 300 kcal or moreok
Sodium3300 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Bacado OmeletLower fit
45 g protein · 1140 cal · 53 g carbs · 81 g fat · 10 g fiber
watch: higher fat (63.9% of calories), energy-dense, low protein, 1285 mg sodium
Show the math
Protein45 gstrong at 30 g or morestrong
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat63.9% of caloriesflag over 50% or friedflagged
Fiber10 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1140 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1285 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Power Breakfast BowlLower fit
33 g protein · 860 cal · 42 g carbs · 63 g fat · 5 g fiber
watch: higher fat (65.9% of calories), energy-dense, low protein, 1340 mg sodium
Show the math
Protein33 gstrong at 30 g or morestrong
Protein density3.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat65.9% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density860 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1340 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
BLT BenedictLower fit
24 g protein · 640 cal · 42 g carbs · 42 g fat · 6 g fiber
watch: higher fat (59.1% of calories), energy-dense, low protein
Show the math
Protein24 gstrong at 30 g or morebelow 30 g
Protein density3.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat59.1% of caloriesflag over 50% or friedflagged
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density640 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1065 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Cobb SaladLower fit
31 g protein · 820 cal · 43 g carbs · 59 g fat · 11 g fiber
watch: higher fat (64.8% of calories), energy-dense, low protein, 1480 mg sodium
Show the math
Protein31 gstrong at 30 g or morestrong
Protein density3.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat64.8% of caloriesflag over 50% or friedflagged
Fiber11 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density820 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1480 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Avocado Chop SaladLower fit
28 g protein · 770 cal · 68 g carbs · 45 g fat · 10 g fiber
watch: higher fat (52.6% of calories), energy-dense, low protein, 1360 mg sodium
Show the math
Protein28 gstrong at 30 g or morebelow 30 g
Protein density3.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat52.6% of caloriesflag over 50% or friedflagged
Fiber10 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density770 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1360 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Sweet Honey Pecan SaladLower fit
33 g protein · 980 cal · 91 g carbs · 55 g fat · 14 g fiber
watch: higher fat (50.5% of calories), energy-dense, low protein, 1520 mg sodium
Show the math
Protein33 gstrong at 30 g or morestrong
Protein density3.4 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat50.5% of caloriesflag over 50% or friedflagged
Fiber14 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density980 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1520 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
ChickichangaLower fit
38 g protein · 1150 cal · 81 g carbs · 73 g fat · 10 g fiber
watch: higher fat (57.1% of calories), energy-dense, low protein, 3310 mg sodium
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density3.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat57.1% of caloriesflag over 50% or friedflagged
Fiber10 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1150 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium3310 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Sunrise Granola BowlLower fit
29 g protein · 930 cal · 123 g carbs · 35 g fat · 6 g fiber
watch: energy-dense, low protein
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density3.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat33.9% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density930 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium460 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
The Traditional BreakfastLower fit
30 g protein · 1000 cal · 81 g carbs · 59 g fat · 8 g fiber
watch: higher fat (53.1% of calories), energy-dense, low protein, 2630 mg sodium
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat53.1% of caloriesflag over 50% or friedflagged
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1000 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium2630 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Farmhouse HashLower fit
37 g protein · 1250 cal · 92 g carbs · 80 g fat · 13 g fiber
watch: higher fat (57.6% of calories), energy-dense, low protein, 2890 mg sodium
Show the math
Protein37 gstrong at 30 g or morestrong
Protein density3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat57.6% of caloriesflag over 50% or friedflagged
Fiber13 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1250 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium2890 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Market HashLower fit
33 g protein · 1180 cal · 87 g carbs · 74 g fat · 9 g fiber
watch: higher fat (56.4% of calories), energy-dense, low protein, 2870 mg sodium
Show the math
Protein33 gstrong at 30 g or morestrong
Protein density2.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat56.4% of caloriesflag over 50% or friedflagged
Fiber9 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1180 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium2870 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
French ToastLower fit
19 g protein · 740 cal · 103 g carbs · 27 g fat · 3 g fiber
watch: energy-dense, low protein
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density2.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat32.8% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density740 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium650 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Elevated Egg SandwichLower fit
26 g protein · 1060 cal · 88 g carbs · 67 g fat · 8 g fiber
watch: higher fat (56.9% of calories), energy-dense, low protein, 2780 mg sodium
Show the math
Protein26 gstrong at 30 g or morebelow 30 g
Protein density2.5 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat56.9% of caloriesflag over 50% or friedflagged
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1060 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium2780 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
A.M. Superfoods BowlLower fit
22 g protein · 900 cal · 95 g carbs · 52 g fat · 18 g fiber
watch: higher fat (52% of calories), energy-dense, low protein
Show the math
Protein22 gstrong at 30 g or morebelow 30 g
Protein density2.4 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat52% of caloriesflag over 50% or friedflagged
Fiber18 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density900 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1085 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Tri-FectaLower fit
21 g protein · 940 cal · 97 g carbs · 50 g fat · 2 g fiber
watch: energy-dense, low protein, 1570 mg sodium
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density2.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat47.9% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density940 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1570 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Lemon Ricotta PancakesLower fit
23 g protein · 1250 cal · 170 g carbs · 53 g fat · 5 g fiber
watch: energy-dense, low protein, 1630 mg sodium
Show the math
Protein23 gstrong at 30 g or morebelow 30 g
Protein density1.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat38.2% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1250 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1630 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Multigrain PancakeLower fit
10 g protein · 670 cal · 92 g carbs · 29 g fat · 2 g fiber
watch: energy-dense, low protein
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density1.5 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat39% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density670 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium860 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Belgian WaffleLower fit
2 g protein · 590 cal · 96 g carbs · 20 g fat · 2 g fiber
watch: energy-dense, low protein
Show the math
Protein2 gstrong at 30 g or morebelow 30 g
Protein density0.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat30.5% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density590 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1000 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Numbers are for one published serving as First Watch serves it (one bowl, omelet, frittata, benedict, sandwich, salad, or plate) as listed on First Watch's consumer nutrition page; gram weights are not published. Tap "Show the math" on any pick to see exactly how its rating was calculated.
Smoked HamGood fit
20 g protein · 160 cal · 6 g fat · 1060 mg sodium
watch: 1060 mg sodium
Show the math
Protein20 gstrong at 25 g or morebelow 25 g
Protein density12.5 g per 100 kcalstrong at 10+, weak under 6strong
Fat33.8% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density160 kcalflag if density under 6 and 300 kcal or moreok
Sodium1060 mginformational over 800 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Apple Sausage PattiesLower fit
16 g protein · 180 cal · 12 g fat · 560 mg sodium
watch: higher fat (60% of calories)
Show the math
Protein16 gstrong at 25 g or morebelow 25 g
Protein density8.9 g per 100 kcalstrong at 10+, weak under 6moderate
Fat60% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density180 kcalflag if density under 6 and 300 kcal or moreok
Sodium560 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Turkey Sausage LinksLower fit
18 g protein · 220 cal · 16 g fat · 780 mg sodium
watch: higher fat (65.5% of calories)
Show the math
Protein18 gstrong at 25 g or morebelow 25 g
Protein density8.2 g per 100 kcalstrong at 10+, weak under 6moderate
Fat65.5% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density220 kcalflag if density under 6 and 300 kcal or moreok
Sodium780 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Two Cage-Free EggsLower fit
13 g protein · 190 cal · 15 g fat · 200 mg sodium
watch: higher fat (71.1% of calories)
Show the math
Protein13 gstrong at 25 g or morebelow 25 g
Protein density6.8 g per 100 kcalstrong at 10+, weak under 6moderate
Fat71.1% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density190 kcalflag if density under 6 and 300 kcal or moreok
Sodium200 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
One Cage-Free EggLower fit
6 g protein · 120 cal · 10 g fat · 125 mg sodium
watch: higher fat (75% of calories)
Show the math
Protein6 gstrong at 25 g or morebelow 25 g
Protein density5 g per 100 kcalstrong at 10+, weak under 6low density
Fat75% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density120 kcalflag if density under 6 and 300 kcal or moreok
Sodium125 mginformational over 800 mgok
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Hardwood Smoked BaconLower fit
6 g protein · 160 cal · 15 g fat · 370 mg sodium
watch: higher fat (84.4% of calories)
Show the math
Protein6 gstrong at 25 g or morebelow 25 g
Protein density3.8 g per 100 kcalstrong at 10+, weak under 6low density
Fat84.4% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density160 kcalflag if density under 6 and 300 kcal or moreok
Sodium370 mginformational over 800 mgok
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Pork Sausage LinksLower fit
12 g protein · 460 cal · 46 g fat · 680 mg sodium
watch: higher fat (90% of calories), energy-dense, low protein
Show the math
Protein12 gstrong at 25 g or morebelow 25 g
Protein density2.6 g per 100 kcalstrong at 10+, weak under 6low density
Fat90% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density460 kcalflag if density under 6 and 300 kcal or moreflagged
Sodium680 mginformational over 800 mgok
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
What's the most GLP-1-friendly order at First Watch?
The Healthy Turkey is the standout at 480 calories and 49 g of protein, and the Power Wrap (500 cal, 37 g) and Tri-Athlete (450 cal, 31 g) are close behind. If you want a hot egg plate, the two frittatas are the lowest-carb options at 32 to 38 g carb with 39 to 42 g protein.
Which First Watch bowl is best on a GLP-1?
The Pesto Chicken Power Bowl is the better pick at 650 calories, 31 g protein, and 7 g fiber. The Power Breakfast Bowl has the same 33 g protein but nearly double the fat (63 g) and 860 calories. Skip the Barbacoa Chilaquiles Bowl for everyday eating, it's 1,290 calories and 3,300 mg sodium.
Can I get egg whites at First Watch?
Yes, First Watch will make most omelets and scrambles with egg whites on request, which cuts the fat. They don't publish a separate egg-white nutrition number, so treat it as a lighter version of the listed omelet rather than an exact figure. A standard two-egg portion is 190 calories and 13 g protein for reference.
How do I add protein at First Watch?
Add a side to any plate: Smoked Ham is 20 g protein for 160 calories, Turkey Sausage Links are 18 g for 220, Chicken Apple Sausage is 16 g for 180, and two eggs add 13 g for 190. Sliced avocado (90 cal, 4 g fiber) rounds out a lighter plate without much protein.
What should I go easy on at First Watch?
The pancakes, French toast, and waffle are carb bombs (92 to 170 g), and the hashes and Sunrise Granola / A.M. Superfoods bowls are carb-forward too. Sodium is the other watch-out, with many plates between 1,300 and 3,900 mg. Lean on the Healthy Turkey, the frittatas, benedicts, and power bowls, and add a protein side if you want more staying power.
Cross-chain picks and head-to-heads, scored the same published way.
