First Watch has earned a reputation not only as a breakfast, brunch, and lunch spot but as a place where fresh, wholesome ingredients meet innovative dishes. If you’re health-conscious or just curious about what you’re eating, understanding the nutritional value of what’s on your plate is essential. This post is your complete guide to First Watch menu nutrition, helping you make satisfying and informed choices whether you’re dining in or taking out.
Why Choose First Watch?
At its core, First Watch emphasizes a commitment to quality and health. Known for its “fresh, never frozen” philosophy, the restaurant focuses on freshly prepared dishes made from scratch daily. First Watch carefully selects its ingredients, incorporating nutrient-dense options like avocado, kale, and quinoa while avoiding MSG and preservatives. This dedication to freshness and health-conscious choices makes First Watch a standout destination for those looking for a balanced dining experience.
Nutritional Philosophy of First Watch
First Watch’s menu offers something for everyone, from protein-packed breakfasts to lighter options for dieters and vegetarians. Here are some key points about their nutritional focus:
Balanced Ingredients: First Watch prioritizes nutrient-rich foods like vegetables, lean proteins, and whole grains.
Transparency: The restaurant provides nutritional information for most menu items, making it easy to plan meals that align with your dietary goals.
Versatility: Whether you’re looking for high-protein meals or lower-carb options, the menu offers customization to suit a variety of lifestyles.
Health Highlights of the Menu
First Watch avoids the “one-size-fits-all” approach to healthy dining, offering diverse dishes that cater to multiple dietary needs:
Farm-to-Table Freshness: Locally sourced ingredients are central to creating healthy and flavorful dishes.
Gluten-Free Friendly: Many items on the menu are naturally gluten-free or can be modified accordingly. You can explore more about these options in the First Watch Gluten-Free Menu.
Healthy Substitutions: You can customize certain dishes by requesting substitutions, such as swapping bread for fruit or skipping higher-calorie dressings.
Popular Menu Items and Their Nutritional Benefits
Avocado Toast with Two Cage-Free Eggs This best-seller perfectly balances complex carbohydrates, heart-healthy fats, and protein. What Makes It Nutritious: The avocado provides essential vitamins like Vitamin K and folate, while the cage-free eggs offer a source of high-quality protein. Pro Tip: Pair it with a side of fresh, seasonal fruit for additional fiber and vitamins.
The Trifecta A classic breakfast option featuring two eggs, a Belgian waffle or pancake, and your choice of meat. What Makes It Nutritious: While indulgent, this meal can be well-balanced by opting for turkey sausage and egg whites for lower fat and cholesterol content. Pro Tip: Skip the butter on your waffle to reduce saturated fat without losing flavor.
A.M. Superfoods Bowl This Instagram-worthy dish features coconut milk chia pudding layered with house-made granola, fresh berries, and a side of toast topped with almond butter. What Makes It Nutritious: Packed with antioxidants from the berries and fiber from the granola, this dish keeps you full and energized. Pro Tip: Substitute multigrain bread for additional whole-grain benefits.
Power Wrap Egg whites, turkey, spinach, mushrooms, and mozzarella wrapped in a green tortilla. What Makes It Nutritious: This dish is high in protein while keeping carbs and fats in check, making it an ideal post-workout meal. Pro Tip: Ask for half an avocado on the side for added good fats.
Nutritional Information for First Watch Menu
Menu Item
Calories
Protein
Fat
Carbs
Notes
Avocado Toast with Two Cage-Free Eggs
500
18g
35g
40g
Heart-healthy fats, fiber, and protein
The Trifecta (Eggs, Waffle/Pancake, Meat)
700
20g
30g
80g
Can be made lighter with turkey sausage and egg whites
A.M. Superfoods Bowl
450
10g
25g
50g
Antioxidants from berries and chia, fiber from granola
Power Wrap
350
28g
15g
20g
High-protein, low-carb, ideal for post-workout meals
Egg White & Avocado Toast
350
20g
20g
25g
Low-carb, protein-packed option
Healthy Turkey Burger
400
25g
18g
30g
Lean protein source, substitute regular bun with lettuce wrap
Quinoa Power Bowl
450
15g
18g
45g
Packed with fiber and plant-based protein
Seasonal Fruit Bowl
200
2g
0g
50g
Low-calorie, high in vitamins and fiber
Grilled Chicken & Avocado Salad
500
35g
25g
15g
High in protein, healthy fats from avocado
Omelet with Vegetables
600
25g
45g
10g
High in fat, light on carbs; can substitute egg whites
Cinnamon Chip Pancakes
650
10g
25g
90g
Can swap syrup for fresh fruit to lower sugar and calories
Sunshine Scramble
450
25g
25g
20g
Packed with protein and healthy fats
Baja Turkey Burger
480
30g
20g
35g
High protein, can be made lighter with a lettuce wrap instead of bun
Chopped Salad
320
12g
22g
25g
Light yet filling, add grilled chicken for more protein
Tomato Basil Soup
300
10g
15g
35g
Great vegetarian option, pairs well with a salad
Chicken, Pesto & Mozzarella Wrap
600
35g
30g
40g
Protein-packed, consider skipping the wrap for a lower carb option
Steak & Eggs
800
50g
55g
10g
High in protein and fat; great for low-carb eaters
Power Breakfast Bowl
500
30g
20g
45g
Includes quinoa, avocado, and eggs for a balanced meal
Vegan Superfood Salad
350
12g
20g
35g
High in fiber, low-calorie option, great for vegans
Lemon Ricotta Pancakes
650
18g
28g
90g
Can reduce calorie count by asking for syrup on the side
Tips for Healthy Choices at First Watch
Dining out doesn’t have to derail your nutritional goals. Here are a few tips to make the healthiest choices when visiting First Watch:
Check the Nutritional Information Most First Watch locations provide a detailed nutritional guide. Take a quick look before ordering to find dishes that fit your dietary needs. You can also check out the First Watch Menu with Prices to make informed decisions before you go.
Customize Your Meal Don’t hesitate to make substitutions. For example:
Swap potatoes or toast for a side salad.
Request egg whites instead of whole eggs.
Skip heavy dressings in favor of olive oil and lemon.
Control Portions Many First Watch dishes come generously portioned. Consider sharing with a friend or saving half for later if you’re monitoring your calorie intake.
Beverage Choices Matter Stick to beverages like black coffee, tea, or freshly pressed juices like the Kale Tonic, which offers natural sweetness without added sugars.
Making the Most of Your Experience
One of the best things about First Watch is the flexibility it offers. Most dishes are made to order, giving you control over what goes into your meal. Whether you’re an avid calorie counter or just trying to eat a little cleaner, First Watch’s menu makes it easy to align your dining experience with your personal health goals.
Final Thoughts
First Watch stands out because it offers a perfect combination of convenience, flavor, and nutrition. From protein-packed breakfasts to vibrant vegetarian offerings, there’s no shortage of options for every type of diner. Next time you’re planning a meal out, consider exploring First Watch menu nutrition for a balance of indulgence and health. With the customizable menu and focus on fresh, wholesome ingredients, it’s never been easier to make choices you can feel good about. So why wait? Visit First Watch today and discover how delicious healthy eating can be!
FAQs
Q1: What are some healthy breakfast options at First Watch? Healthy options include the Avocado Toast with Cage-Free Eggs, Power Wrap, and the A.M. Superfoods Bowl.
Q2: Can I customize my meal at First Watch? Yes! You can swap sides, request egg whites instead of whole eggs, or change dressings to fit your dietary needs.
Q3: What are the hours of operation for First Watch? First Watch operates with convenient hours to cater to your breakfast, brunch, and lunch needs. For specific hours of operation and to find the best time to visit, check out the First Watch Hours.
First Watch is a popular daytime restaurant chain known for its fresh breakfast, brunch, and lunch options. Whether you’re an early riser or planning a…
