Sit-down · American Breakfast & Brunch

The healthiest orders at First Watch

17 First Watch meals ranked by protein, calories, and where the numbers come from. Pick the one that fits your day.

Nutrition checked September 25, 2026 · Numbers: all 17 published · First Watch’s nutrition page

Top pick

Healthy Turkey

An egg-white omelet with turkey, onions, tomatoes, spinach and feta, served with whole grain toast.

The Healthier Side · $13.99 typical price · Published

480calories · 10.2 g protein per 100 cal

49 gProtein

47 gCarbs

12 gFat

Best pick under every calorie limit

The most protein you can get at First Watch under each limit.

UNDER 500 CALHealthy Turkey480 cal · 49 g protein UNDER 600 CALHealthy Turkey480 cal · 49 g protein UNDER 700 CALHealthy Turkey480 cal · 49 g protein UNDER 800 CALHealthy Turkey480 cal · 49 g protein

Most protein at First Watch

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Monterey ClubSandwiches · $14.99 typical	1,070	50 g	72 g	66 g	4.7 g	Published
2	Healthy TurkeyThe Healthier Side · $13.99 typical	480	49 g	47 g	12 g	10.2 g	Published
3	Roast Beef & HavartiSandwiches · $15.29 typical	1,120	47 g	75 g	68 g	4.2 g	Published
4	Baja Turkey BurgerSandwiches · $14.49 typical	900	46 g	60 g	56 g	5.1 g	Published
5	BLTESandwiches · $13.99 typical	1,070	46 g	58 g	74 g	4.3 g	Published

Vegetarian picks

Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
Sunrise Granola BowlThe Healthier Side · $11.49 typical	930	29 g	123 g	35 g	3.1 g	Published
Avocado ToastThe Healthier Side · $13.29 typical	580	24 g	38 g	39 g	4.1 g	Published
Steel-Cut OatmealThe Healthier Side · $11.49 typical	995	20 g	155 g	36 g	2.0 g	Published

Breakfast

Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
Healthy TurkeyThe Healthier Side · $13.99 typical	480	49 g	47 g	12 g	10.2 g	Published
Power WrapThe Healthier Side · $12.99 typical	500	37 g	63 g	11 g	7.4 g	Published
Tri-AthleteThe Healthier Side · $13.49 typical	450	31 g	67 g	8 g	6.9 g	Published
Avocado ToastThe Healthier Side · $13.29 typical	580	24 g	38 g	39 g	4.1 g	Published
Power Breakfast Quinoa BowlPower Bowls · $13.99 typical	860	33 g	42 g	63 g	3.8 g	Published

Every First Watch dish we track

Best overall first. Sides and snacks come last.

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Healthy TurkeyThe Healthier Side · $13.99 typical	480	49 g	47 g	12 g	10.2 g	Published
2	Power WrapThe Healthier Side · $12.99 typical	500	37 g	63 g	11 g	7.4 g	Published
3	Tri-AthleteThe Healthier Side · $13.49 typical	450	31 g	67 g	8 g	6.9 g	Published
4	Pesto Chicken Quinoa BowlPower Bowls · $13.99 typical	650	31 g	52 g	38 g	4.8 g	Published
5	Avocado ToastThe Healthier Side · $13.29 typical	580	24 g	38 g	39 g	4.1 g	Published
6	Baja Turkey BurgerSandwiches · $14.49 typical	900	46 g	60 g	56 g	5.1 g	Published
7	Chicken Avocado Chop SaladSalads · $14.29 typical	770	28 g	68 g	45 g	3.6 g	Published
8	Cobb SaladSalads · $14.49 typical	820	31 g	43 g	59 g	3.8 g	Published
9	Power Breakfast Quinoa BowlPower Bowls · $13.99 typical	860	33 g	42 g	63 g	3.8 g	Published
10	Monterey ClubSandwiches · $14.99 typical	1,070	50 g	72 g	66 g	4.7 g	Published
11	BLTESandwiches · $13.99 typical	1,070	46 g	58 g	74 g	4.3 g	Published
12	Sweet Honey Pecan SaladSalads · $14.79 typical	980	33 g	91 g	55 g	3.4 g	Published
13	Roast Beef & HavartiSandwiches · $15.29 typical	1,120	47 g	75 g	68 g	4.2 g	Published
14	Sunrise Granola BowlThe Healthier Side · $11.49 typical	930	29 g	123 g	35 g	3.1 g	Published
15	The TraditionalClassic Favorites · $14.49 typical	1,000	30 g	81 g	59 g	3.0 g	Published
16	Steel-Cut OatmealThe Healthier Side · $11.49 typical	995	20 g	155 g	36 g	2.0 g	Published
17	Elevated Egg SandwichEgg-Sclusives · $13.99 typical	1,060	26 g	88 g	67 g	2.5 g	Published

Quick answers

What’s the healthiest order at First Watch?

Healthy Turkey: 480 calories and 49 g of protein (10.2 g per 100 calories). It ranks first of the 17 First Watch meals we track for landing in a moderate calorie range with plenty of protein.

What has the most protein at First Watch?

Monterey Club, with 50 g of protein for 1,070 calories. Next is Healthy Turkey (49 g, 480 cal).

What can I get at First Watch under 500 calories?

Healthy Turkey (480 cal, 49 g protein), Power Wrap (500 cal, 37 g protein) and Tri-Athlete (450 cal, 31 g protein).

Is there a high-protein vegetarian option at First Watch?

Sunrise Granola Bowl: 29 g of protein for 930 calories.

How we rank and where the numbers come from

“Healthiest” here means the most protein inside a moderate calorie range. It’s the same formula as the app’s Fat-loss goal: 400–650 calories, a 40 g protein target, protein per calorie, fiber, and a small preference for better-sourced numbers. It doesn’t weigh sodium, sugar or allergens.

Every number carries a label. Published is the restaurant's own figure for that exact item. Calculated is added up from the restaurant's published ingredient values for a standard build, shown as a likely range. Estimated means no published figure exists, so it is estimated and always shown as a range. Tap a label to see its source.

Menus change and portions vary. My Fit Menu never verifies allergens, so confirm ingredients with the restaurant. Spotted a wrong number? Email support@myfitmenu.health.

See what fits near you

My Fit Menu ranks every dish near you, First Watch included, for your own calorie and protein goals. No account needed.

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More places like First Watch

Cracker BarrelTop pick: Homestyle Grilled Chicken Salad · 550 cal · 52 g Denny'sTop pick: Egg-Cellent Grilled Chicken Cobb Salad · 640 cal · 56 g IHOPTop pick: Buttermilk Crispy Chicken · 550 cal · 42 g Dunkin'Top pick: Power Breakfast Sandwich · 370 cal · 24 g StarbucksTop pick: Bacon, Sausage & Egg Wrap · 640 cal · 27 g Applebee'sTop pick: Cedar Grilled Lemon Chicken · 600 cal · 43 g

First Watch in our guides

Sit-down restaurant meals under 600 caloriesChain restaurant entrées under 600 calories, with the most protein first.The healthiest sit-down restaurant mealsApplebee’s to Olive Garden: the entrées that best balance calories and protein.Healthy fast food breakfastBreakfasts with real protein from Starbucks to First Watch.High-protein vegetarian restaurant mealsMeatless meals at chains that still bring the protein.