Keto and low-carb First Watch options
First Watch publishes carbs for 119 of its 119 items. 13 come in under 10 g net carbs and another 16 are under 20 g. The best keto meal here is Smoked Ham: 3 g net carbs with 20 g protein and 160 calories. Net carbs are total carbs minus fiber.
Keto meals: under 10 g net carbs with 15 g+ protein
Most protein first.
Everything else under 10 g net carbs
Sides, sauces and drinks, lowest carbs first.
Pork Sausage Links
per side · 12g protein · 0g carbs · 46g fat
460 kcal
Hardwood Smoked Bacon
per side · 6g protein · 0g carbs · 15g fat
160 kcal
One Cage-Free Egg
per side · 6g protein · 0g carbs · 10g fat
120 kcal
Two Cage-Free Eggs
per side · 13g protein · 1g carbs · 15g fat
190 kcal
Sliced Avocado
per side · 1g protein · 5g carbs · 8g fat
90 kcal
Lemon-Dressed Organic Mixed Greens
per side · 1g protein · 5g carbs · 5g fat
70 kcal
Cobb Salad (Half, with dressing)
per half salad · 14g protein · 13g carbs · 27g fat
350 kcal
Broccoli Cheddar (Cup)
per cup · 5g protein · 8g carbs · 14g fat
180 kcal
Italian Wedding Soup (Cup)
per cup · 4g protein · 9g carbs · 4g fat
100 kcal
Tomato Basil Soup (Cup)
per cup · 2g protein · 11g carbs · 9g fat
140 kcal
10 to 20 g net carbs
Broccoli Cheddar (Bowl)
per bowl · 6g protein · 10g carbs · 19g fat
240 kcal
Blood Orange Citrus Sparkler
per drink · 0g protein · 10g carbs · 0g fat
40 kcal
Italian Wedding Soup (Bowl)
per bowl · 5g protein · 12g carbs · 5g fat
130 kcal
Market Vegetable Soup (Cup)
per cup · 2g protein · 13g carbs · 2g fat
80 kcal
Reduced-Fat Milk (Small)
per small · 8g protein · 12g carbs · 5g fat
120 kcal
Tomato Basil Soup (Bowl)
per bowl · 3g protein · 15g carbs · 12g fat
180 kcal
Berry Lime Sparkler
per drink · 0g protein · 12g carbs · 0g fat
50 kcal
Passion Fruit Mint Sparkler
per drink · 0g protein · 13g carbs · 0g fat
50 kcal
Clam Chowder (Cup)
per cup · 5g protein · 16g carbs · 11g fat
180 kcal
Market Vegetable Soup (Bowl)
per bowl · 3g protein · 17g carbs · 2g fat
100 kcal
Oat Milk (Small)
per small · 2g protein · 16g carbs · 9g fat
150 kcal
Fresh-Brewed Iced Tea (Sweetened)
per drink · 0g protein · 15g carbs · 0g fat
60 kcal
Kale & Berry Salad (Half, with dressing)
per half salad · 14g protein · 22g carbs · 31g fat
410 kcal
Chicken and Wild Rice Soup (Cup)
per cup · 5g protein · 17g carbs · 4g fat
120 kcal
Fresh, Seasonal Fruit (Cup)
per cup · 1g protein · 21g carbs · 0g fat
80 kcal
Fresh-Brewed Iced Tea (Blackberry)
per drink · 0g protein · 19g carbs · 0g fat
80 kcal
Questions people ask
What's the lowest-carb meal at First Watch?
Turkey Sausage Links, at 0 g net carbs with 18 g protein and 220 calories per side.
How many First Watch items are keto-friendly?
13 of 119 items with published carbs are under 10 g net carbs, and 3 of those also have 15 g of protein or more.
How are net carbs calculated here?
Total carbohydrates minus dietary fiber, both from First Watch's published nutrition. Sugar alcohols aren't subtracted because chains rarely publish them.
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