High-Protein Options at First Watch

Protein is the most critical macro on GLP-1 medications — it preserves muscle while you lose weight and keeps you satiated on smaller meals. Here are the best high-protein items at First Watch, each with at least 15g of protein.

Also see:Low Carb GLP-1 Friendly Low Calorie Low Sugar

Item	Protein	Net Carbs	Calories	Sugar	GLP-1 Score
First Watch Monterey Club	54g	68g	1070	7g	Moderate·53
First Watch Farm Stand Breakfast Tacos	52g	74g	930	5g	Moderate·53
First Watch Ham and Gruyere Melt	50g	90g	890	18g	Caution·48
First Watch The Works Egg White Omelet	43g	63g	820	27g	Caution·48
First Watch Market Hash	38g	134g	1230	45g	Caution·30
First Watch Bacado Egg White Omelet	38g	64g	840	26g	Caution·45
First Watch Morning Market Veg Omelet	38g	68g	860	25g	Caution·44
First Watch Hacienda Hash	38g	73g	1100	14g	Caution·44
First Watch Farmhouse Hash	35g	132g	1250	44g	Skip·29
First Watch Morning Market Veg Egg White Omelet	35g	68g	690	25g	Caution·46
First Watch Power Breakfast Quinoa Bowl	34g	43g	870	3g	Moderate·54
First Watch Pesto Chicken Quinoa Bowl	31g	48g	650	3g	Moderate·53
First Watch Sweet Honey Pecan Salad	30g	84g	890	47g	Caution·31
First Watch Elevated Egg Sandwich	28g	90g	1090	8g	Caution·35
First Watch Chicken Avocado Chop Salad	27g	69g	870	4g	Caution·42
First Watch Market Veggie Sandwich	25g	81g	830	16g	Caution·35
First Watch Ham	25g	5g	140	5g	Good ✓·73
First Watch Sunrise Granola Bowl	25g	77g	490	48g	Caution·38
First Watch Loaded Smoked Salmon Bagel	23g	77g	570	25g	Caution·39
First Watch Avocado Toast	23g	48g	630	8g	Caution·47
First Watch French Toast	19g	143g	840	46g	Skip·26
First Watch Turkey Sausage	18g	0g	220	0g	Moderate·69

← See all First Watch menu items