High-protein First Watch menu items
Of the 119 items First Watch publishes nutrition for, 27 have 30 g of protein or more. Farm Stand Breakfast Tacos has the most at 52 g (1000 calories), and Smoked Ham is the most protein-dense at 12.5 g per 100 calories. Ranked by total protein first, then by protein per calorie for anyone keeping calories down.
Most protein
Items with 15 g of protein or more, most first.
Farm Stand Breakfast Tacos
per entrée · 52g protein · 70g carbs · 54g fat
1000 kcal
Barbacoa Chilaquiles Breakfast Bowl
per bowl · 52g protein · 91g carbs · 79g fat
1290 kcal
Monterey Club
per sandwich · 50g protein · 72g carbs · 66g fat
1070 kcal
Healthy Turkey
per entrée · 49g protein · 47g carbs · 12g fat
480 kcal
Barbacoa Breakfast Tacos
per entrée · 49g protein · 70g carbs · 64g fat
1080 kcal
The Works Omelet
per omelet · 48g protein · 50g carbs · 78g fat
1120 kcal
Roast Beef & Havarti
per sandwich · 47g protein · 75g carbs · 68g fat
1120 kcal
Baja Turkey Burger
per sandwich · 46g protein · 60g carbs · 56g fat
900 kcal
BLTE
per sandwich · 46g protein · 58g carbs · 74g fat
1070 kcal
Chile Chorizo Omelet
per omelet · 45g protein · 56g carbs · 79g fat
1130 kcal
Bacado® Omelet
per omelet · 45g protein · 53g carbs · 81g fat
1140 kcal
Ham and Gruyere Melt
per sandwich · 44g protein · 58g carbs · 53g fat
890 kcal
Classic Benedict
per entrée · 42g protein · 42g carbs · 35g fat
660 kcal
Frittata Rustica
per frittata · 42g protein · 38g carbs · 50g fat
760 kcal
Smoked Salmon and Roasted Vegetable Frittata
per frittata · 39g protein · 32g carbs · 46g fat
710 kcal
Chickichanga®
per entrée · 38g protein · 81g carbs · 73g fat
1150 kcal
Power Wrap
per entrée · 37g protein · 63g carbs · 11g fat
500 kcal
Farmhouse Hash
per entrée · 37g protein · 92g carbs · 80g fat
1250 kcal
Power Breakfast Bowl
per bowl · 33g protein · 42g carbs · 63g fat
860 kcal
Sweet Honey Pecan Salad
per salad · 33g protein · 91g carbs · 55g fat
980 kcal
Market Hash
per entrée · 33g protein · 87g carbs · 74g fat
1180 kcal
Smoked Salmon Benedict
per entrée · 32g protein · 43g carbs · 29g fat
570 kcal
Tri-Athlete®
per entrée · 31g protein · 67g carbs · 8g fat
450 kcal
Pesto Chicken Power Bowl
per bowl · 31g protein · 52g carbs · 38g fat
650 kcal
Cobb Salad
per salad · 31g protein · 43g carbs · 59g fat
820 kcal
Kale & Berry Salad
per salad · 30g protein · 59g carbs · 32g fat
620 kcal
The Traditional Breakfast
per entrée · 30g protein · 81g carbs · 59g fat
1000 kcal
Sunrise Granola Bowl
per entrée · 29g protein · 123g carbs · 35g fat
930 kcal
Chicken Avocado Chop Salad
per salad · 28g protein · 68g carbs · 45g fat
770 kcal
Veggie Burger
per sandwich · 27g protein · 85g carbs · 40g fat
800 kcal
Most protein per calorie
Grams of protein per 100 calories, for items with at least 10 g of protein.
Smoked Ham
per side · 20g protein · 3g carbs · 6g fat
160 kcal
Healthy Turkey
per entrée · 49g protein · 47g carbs · 12g fat
480 kcal
Chicken Apple Sausage Patties
per side · 16g protein · 4g carbs · 12g fat
180 kcal
Turkey Sausage Links
per side · 18g protein · 0g carbs · 16g fat
220 kcal
Power Wrap
per entrée · 37g protein · 63g carbs · 11g fat
500 kcal
Tri-Athlete®
per entrée · 31g protein · 67g carbs · 8g fat
450 kcal
Two Cage-Free Eggs
per side · 13g protein · 1g carbs · 15g fat
190 kcal
Reduced-Fat Milk (Large)
per large · 15g protein · 22g carbs · 9g fat
230 kcal
Classic Benedict
per entrée · 42g protein · 42g carbs · 35g fat
660 kcal
Smoked Salmon Benedict
per entrée · 32g protein · 43g carbs · 29g fat
570 kcal
Frittata Rustica
per frittata · 42g protein · 38g carbs · 50g fat
760 kcal
Smoked Salmon and Roasted Vegetable Frittata
per frittata · 39g protein · 32g carbs · 46g fat
710 kcal
Farm Stand Breakfast Tacos
per entrée · 52g protein · 70g carbs · 54g fat
1000 kcal
Ham & Gruyere Melt (Half)
per half sandwich · 21g protein · 26g carbs · 24g fat
410 kcal
Baja Turkey Burger
per sandwich · 46g protein · 60g carbs · 56g fat
900 kcal
Questions people ask
Which First Watch item has the most protein?
Farm Stand Breakfast Tacos, with 52 g of protein and 1000 calories per entrée.
What has the most protein per calorie at First Watch?
Smoked Ham: 12.5 g of protein per 100 calories (20 g protein, 160 calories).
How many First Watch items have 30 g of protein or more?
27 of 119. 46 have at least 20 g.
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