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.

🥩 Up to 52g protein 🍽️ 15 meals tracked ✓ Officially sourced

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

Want the full macro breakdown — carbs, fat and allergens — for every First Watch meal? See the full First Watch menu → · All 55 chains ranked →

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