High protein fast food / First Watch
First Watch · high protein
The highest-protein meals at First Watch.
The highest-protein meal we track at First Watch is the Farm Stand Breakfast Tacos — 52g protein for 1000 calories. Below are all 15 First Watch meals ranked by protein, from the brand's official nutrition data, not AI guesses.
Ranked by protein
Every First Watch meal, highest protein first
| # | Meal | Protein | Calories |
|---|---|---|---|
| 1 | Farm Stand Breakfast Tacos 3 wheat-corn tortillas, scrambled cage-free eggs, Cajun chicken, chorizo, cheddar & Monterey Jack, avocado, housemade pico de gallo; served with seasoned black beans | 52g | 1000 |
| 2 | Two Eggs, Turkey Sausage & Smoked Ham Two cage-free scrambled eggs + two housemade turkey sausage links + sliced smoked ham — a protein-stacked keto breakfast plate, no bread, no potatoes (macros summed from First Watch à-la-carte sides) | 50g | 600 |
| 3 | Monterey Club Turkey, applewood bacon, avocado, organic mixed greens, tomato, Monterey Jack & mayo on sourdough | 50g | 1070 |
| 4 | Healthy Turkey Omelet Cage-free egg-white omelet with turkey, house-roasted onions, tomatoes, spinach, feta; served with sliced tomatoes & whole-grain artisan toast | 49g | 480 |
| 5 | Classic Benedict Two poached cage-free eggs on toasted ciabatta with smoked ham, vine-ripened tomato & hollandaise; served with lemon-dressed mixed greens | 42g | 660 |
| 6 | Frittata Rustica Italian-style cage-free egg frittata with kale, house-roasted crimini mushrooms, onions, tomatoes, mozzarella & parmesan; served with ciabatta toast & dressed greens (meatless) | 42g | 760 |
| 7 | Smoked Salmon & Roasted Vegetable Frittata Italian-style cage-free egg frittata with Wild Alaska smoked sockeye salmon, house-roasted onions & tomatoes, parmesan, sour cream & fresh herbs; served with ciabatta toast & dressed greens | 39g | 710 |
| 8 | Power Wrap & Diet Coke Cage-free egg whites, all-natural turkey, spinach, house-roasted crimini mushrooms, mozzarella in a sun-dried tomato-basil tortilla — lowest-fat full wrap on the menu — plus a Diet Coke | 37g | 500 |
| 9 | Power Breakfast Quinoa Bowl Protein-packed quinoa, Italian sausage, house-roasted tomatoes & crimini mushrooms, kale, parmesan, lemon white balsamic, EVOO, two basted cage-free eggs | 33g | 860 |
| 10 | Two Eggs & Chicken Apple Sausage Patties Two cage-free scrambled eggs + two chicken & apple sausage patties — a clean, lightly sweet keto morning plate, no bread (macros summed from First Watch à-la-carte sides) | 31g | 400 |
| 11 | Tri-Athlete Omelet & Diet Coke Cage-free egg-white omelet with house-roasted crimini mushrooms, onions, tomatoes & green chiles, pico de gallo, whole-grain toast & fresh fruit — First Watch's signature lighter plate — plus a Diet Coke | 31g | 450 |
| 12 | Pesto Chicken Quinoa Bowl Protein-packed quinoa, kale, shredded carrots, roasted tomatoes, all-natural chicken breast, basil pesto, feta, lemon white balsamic | 31g | 650 |
| 13 | Kale & Berry Salad Kale & organic mixed greens, all-natural sliced chicken breast, shredded carrots, strawberries, blueberries, pecans, herbed goat cheese, lemon white balsamic; served with ciabatta toast | 30g | 620 |
| 14 | Two Eggs & Hardwood Smoked Bacon Two cage-free scrambled eggs + two strips hardwood-smoked bacon — classic keto breakfast, no bread, no potatoes (macros summed from First Watch à-la-carte sides) | 20g | 380 |
| 15 | Half Chicken Avocado Chop Salad & Unsweetened Iced Tea First Watch Two-For-You half portion: romaine & arugula, all-natural chicken breast, avocado, diced tomatoes, crunchy corn, black beans, feta, citrus chipotle dressing — plus unsweetened iced tea | 12g | 330 |
MacroBite scores these against your daily protein & calorie targets and logs them in one tap. Get the app →
Want the full macro breakdown — carbs, fat and allergens — for every First Watch meal? See the full First Watch menu → · Low-calorie First Watch meals → · Keto First Watch meals → · All chains ranked →
First Watch protein — common questions
What has the most protein at First Watch?
What's a high-protein, low-calorie option at First Watch?
How many First Watch meals have 30g of protein or more?
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