First Watch: high-protein, low-calorie picks

Here are the 147 First Watch items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition First Watch publishes (see the source).

81 items are 400 calories or less. 30 have 30 g of protein or more. The most protein at 400 calories or less is Smoked Ham (20 g).

Most protein, 400 calories or less

First Watch: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Smoked Ham1 serving	160	20	3	6
Turkey Sausage Links1 serving	220	18	0	16
Reduced-fat Milk (Large)1 serving	230	15	22	9
Bacon & Egg (Kids)1 serving	400	15	47	17
Chocolate Milk (Large)1 serving	290	14	44	8
Steel-Cut Oatmeal (Kids)1 serving	300	14	45	9
Two Cage-Free Eggs1 serving	190	13	1	15
Market Veggie Sandwich (Half)1 serving	320	11	26	19
Clam Chowder - Bowl1 serving	370	11	32	21

Most protein, 400 to 600 calories

First Watch: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Healthy Turkey1 serving	480	49	47	12
Power Wrap1 serving	500	37	63	11
Smoked Salmon Benedict1 serving	570	32	43	29
Tri-Athlete1 serving	450	31	67	8
Monterey Club Sandwich (Half)1 serving	500	25	34	30
Avocado Toast1 serving	580	24	38	39
Roast Beef & Havarti Sandwich (Half)1 serving	530	23	35	32
Ham & Gruyere Melt (Half)1 serving	410	21	26	24
Granola Bowl (Kids)1 serving	520	19	81	13

Most protein for the calories

Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.

First Watch: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Smoked Ham1 serving	160	20	12.5
Healthy Turkey1 serving	480	49	10.2
Turkey Sausage Links1 serving	220	18	8.2
Power Wrap1 serving	500	37	7.4
Tri-Athlete1 serving	450	31	6.9
Reduced-fat Milk (Large)1 serving	230	15	6.5
Classic Benedict1 serving	660	42	6.4
Smoked Salmon Benedict1 serving	570	32	5.6
Frittata Rustica1 serving	760	42	5.5
Smoked Salmon and Roasted Vegetable Frittata1 serving	710	39	5.5

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Questions

What item under 1,000 calories has the most protein at First Watch?

Farm Stand Breakfast Tacos (1 serving): 52 g protein, 1,000 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at First Watch?

At 400 calories or less, the most protein comes from Smoked Ham (1 serving): 20 g protein, 160 calories; Turkey Sausage Links (1 serving): 18 g protein, 220 calories; Reduced-fat Milk (Large) (1 serving): 15 g protein, 230 calories.

Where do these First Watch numbers come from?

From the nutrition information First Watch publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

See all 711 chains

Every First Watch item

See all 147 items, sorted by protein

Protein, carbs and fat are in grams. Type to find an item, or tap a column to sort.

Every First Watch item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Farm Stand Breakfast Tacos1 serving	1,000	52	70	54
Barbacoa Chilaquiles Breakfast Bowl1 serving	1,290	52	91	79
Monterey Club1 serving	1,070	50	72	66
Healthy Turkey1 serving	480	49	47	12
Barbacoa Breakfast Tacos1 serving	1,080	49	70	64
The Works Omelet1 serving	1,120	48	50	78
Roast Beef & Havarti1 serving	1,120	47	75	68
Baja Turkey Burger1 serving	900	46	60	56
BLTE1 serving	1,070	46	58	74
Chile Chorizo Omelet1 serving	1,130	45	56	79
Bacado Omelet1 serving	1,140	45	53	81
Ham and Gruyere Melt1 serving	890	44	58	53
Double Crunch Breakfast Tacos1 serving	1,010	44	72	60
Classic Benedict1 serving	660	42	42	35
Frittata Rustica1 serving	760	42	38	50
Smoked Salmon and Roasted Vegetable Frittata1 serving	710	39	32	46
Chickichanga1 serving	1,150	38	81	73
Power Wrap1 serving	500	37	63	11
Farmhouse Hash1 serving	1,250	37	92	80
Truffle Bacon & Brie Hash1 serving	1,150	35	74	80
Cinnamon Chip Pancake Breakfast1 serving	1,527	35	149	88
Power Breakfast Bowl1 serving	860	33	42	63
Sweet Honey Pecan Salad1 serving	980	33	91	55
Market Hash1 serving	1,180	33	87	74
Smoked Salmon Benedict1 serving	570	32	43	29
Tri-Athlete1 serving	450	31	67	8
Pesto Chicken Power Bowl1 serving	650	31	52	38
Cobb Salad1 serving	820	31	43	59
Kale & Berry Salad1 serving	620	30	59	32
The Traditional Breakfast1 serving	1,000	30	81	59
Sunrise Granola Bowl1 serving	930	29	123	35
Chicken Avocado Chop Salad1 serving	770	28	68	45
Veggie Burger1 serving	800	27	85	40
Elevated Egg Sandwich1 serving	1,060	26	88	67
Monterey Club Sandwich (Half)1 serving	500	25	34	30
Biscuits & Turkey Sausage Gravy with Eggs1 serving	950	25	99	49
Avocado Toast1 serving	580	24	38	39
BLT Benedict1 serving	640	24	42	42
Roast Beef & Havarti Sandwich (Half)1 serving	530	23	35	32
Market Veggie1 serving	700	23	57	43
Lemon Ricotta Pancakes1 serving	1,250	23	170	53
Grilled Cheese (Kids)1 serving	810	22	75	45
A.M. Superfoods Bowl1 serving	900	22	95	52
Ham & Gruyere Melt (Half)1 serving	410	21	26	24
Strawberry Tres Leches French Toast1 serving	750	21	108	25
Floridian French Toast1 serving	820	21	142	20
Tri-Fecta1 serving	940	21	97	50
Smoked Ham1 serving	160	20	3	6
Steel-Cut Oatmeal1 serving	995	20	155	36
Granola Bowl (Kids)1 serving	520	19	81	13
French Toast1 serving	740	19	103	27
Turkey Sausage Links1 serving	220	18	0	16
Chicken Apple Sausage Patties1 serving	180	16	4	12
Reduced-fat Milk (Large)1 serving	230	15	22	9
Bacon & Egg (Kids)1 serving	400	15	47	17
Sweet Honey Pecan Salad (Half Salad with Dressing)1 serving	430	15	36	25
Chocolate Milk (Large)1 serving	290	14	44	8
Steel-Cut Oatmeal (Kids)1 serving	300	14	45	9
Cobb Salad (Half Salad with Dressing)1 serving	350	14	13	27
Kale & Berry Salad (Half Salad with Dressing)1 serving	410	14	22	31
Chocolate Chip Pancake (Kids)1 serving	870	14	105	43
Two Cage-Free Eggs1 serving	190	13	1	15
French Toast (Kids)1 serving	590	13	76	25
Chicken Avocado Chop Salad (Half Salad with Dressing)1 serving	330	12	25	20
Pork Sausage Links1 serving	460	12	0	46
Caramel Apple Cinnamon Roll1 serving	1,390	12	190	64
Market Veggie Sandwich (Half)1 serving	320	11	26	19
Clam Chowder - Bowl1 serving	370	11	32	21
Multigrain Pancake1 serving	670	10	92	29
Iced Coffee1 serving	210	9	29	6
Biscuits & Turkey Sausage Gravy1 serving	440	9	56	20
Holey Donuts1 serving	1,000	9	132	51
Reduced-Fat Milk (Small)1 serving	120	8	12	5
Bob's Red Mill Cheesy Grits1 serving	180	8	22	7
Chocolate Milk (Small)1 serving	200	8	36	5
Whole Grain Artisan Toast with All-Natural House Preserves & Whipped Butter1 serving	330	8	38	15
Mint Mocha Iced Coffee1 serving	370	8	54	14
Honey Caramel Crunch Iced Coffee1 serving	440	8	73	14
Million Dollar Potatoes1 serving	510	8	49	30
Million Dollar Bacon1 serving	250	7	22	15
One Cage-Free Egg1 serving	120	6	0	10
Chicken and Wild Rice Soup - Bowl1 serving	160	6	22	5
Hardwood Smoked Bacon1 serving	160	6	0	15
Broccoli Cheddar - Bowl1 serving	240	6	10	19
Freshly Baked Blueberry Muffin1 serving	460	6	54	24
Biscuit with Butter, Honey and Preserves1 serving	630	6	82	30
Chicken and Wild Rice Soup - Cup1 serving	120	5	17	4
Italian Wedding Soup - Bowl1 serving	130	5	12	5
Broccoli Cheddar - Cup1 serving	180	5	8	14
Clam Chowder - Cup1 serving	180	5	16	11
English Muffin1 serving	330	5	45	13
Half Waffle (Kids)1 serving	520	5	75	22
Italian Wedding Soup - Cup1 serving	100	4	9	4
Kale Tonic1 serving	130	4	32	0
Million Dollar Bloody Mary1 serving	220	4	11	4
Oat Milk (Large)1 serving	280	4	30	17
Grab N Go GF Brownie1 serving	330	4	40	17
Grab N Go Salted Caramel Cookie1 serving	350	4	49	16
Market Vegetable Soup - Bowl1 serving	100	3	17	2
Bowl of Tomato Basil Soup1 serving	180	3	15	12
100% Cold Squeezed Orange Juice (Large)1 serving	210	3	48	1
Fresh, Seasoned Potatoes1 serving	320	3	42	14
Market Vegetable Soup - Cup1 serving	80	2	13	2
100% Cold Squeezed Orange Juice (Small)1 serving	110	2	26	0
Cup of Tomato Basil Soup1 serving	140	2	11	9
Oat Milk (Small)1 serving	150	2	16	9
Bob's Red Mill Buttered Grits1 serving	180	2	21	9
Grab N Go GF Marshmallow Treat1 serving	250	2	49	5
Belgian Waffle1 serving	590	2	96	20
Lemon-Dressed Organic Mixed Greens1 serving	70	1	5	5
Cup of Fresh, Seasonal Fruit1 serving	80	1	21	0
Sliced Avocado1 serving	90	1	5	8
Morning Meditation1 serving	140	1	36	0
Cinnamon Toast Cereal Milk1 serving	230	1	37	1
Cold Brew Tini1 serving	230	1	15	8
Hot Chocolate1 serving	250	1	23	5
Mimosa1 serving	260	1	38	0
Pitcher of Blackberry Bramble Sangria1 serving	490	1	53	0
Coke Zero1 serving	0	0	0	0
Decaf Coffee1 serving	0	0	0	0
Diet Coke1 serving	0	0	0	0
Fresh-Brewed Iced Tea (Unsweetened)1 serving	0	0	1	0
Herbal Teas1 serving	0	0	0	0
Project Sunrise Coffee1 serving	0	0	0	0
San Pellegrino (Sparkling)1 serving	0	0	0	0
Blood Orange Citrus Sparkler1 serving	40	0	10	0
Berry Lime Sparkler1 serving	50	0	12	0
Passion Fruit Mint Sparkler1 serving	50	0	13	0
Fresh-Brewed Iced Tea (Sweetened)1 serving	60	0	15	0
Fresh-Brewed Iced Tea (Blackberry)1 serving	80	0	19	0
Sprite1 serving	90	0	26	0
Coke1 serving	100	0	27	0
Grapefruit Juice (Small)1 serving	100	0	25	0
Minute Maid Lemonade1 serving	100	0	25	0
Apple Juice (Small)1 serving	110	0	28	0
Cranberry Juice (Small)1 serving	110	0	28	0
Gluten-Free Toast with All-Natural House Preserves1 serving	150	0	32	2
Prickly Paradise1 serving	150	0	41	0
Grapefruit Juice (Large)1 serving	190	0	46	0
Apple Juice (Large)1 serving	210	0	53	0
Cranberry Juice (Large)1 serving	210	0	53	0
Classic Mimosa1 serving	220	0	27	0
Lavender Lemon Mimosa1 serving	230	0	30	0
Purple Haze1 serving	230	0	61	0
Pomegranate Mimosa1 serving	240	0	31	0
Spiked Lavender Lemonade1 serving	250	0	32	0
Pomegranate Sunrise1 serving	340	0	37	0