First Watch Nutrition Facts
Last updated: August 14, 2026 · How we source & estimate these macros
First Watch has 12 menu items with full macro data — calories, protein, carbs, and fat. Highest protein: Barbacoa Chilaquiles Breakfast Bowl (52 g protein, 1290 cal). Lowest calorie: Tri-Athlete Omelet (450 cal, 31 g protein).
First Watch in Cave Creek is an egg-forward kitchen: omelets, benedicts, a frittata and a hash tagged for breakfast and brunch, plus a set of bowls tagged for lunch and dinner. The heaviest builds on the list are the chilaquiles bowl and the hash, while the omelets vary enormously depending on what is folded into them.
The Tri-Athlete Omelet is the lightest item at 450 calories with 31g protein, 67g carbs and just 8g fat, though it also carries 41g of sugar. The Healthy Turkey Omelet is 480 calories with 49g protein and 12g fat. The Smoked Salmon Benedict is 570 calories with 32g protein and 43g carbs, and the Barbacoa Chilaquiles Breakfast Bowl carries the most protein on the menu at 52g — on 1290 calories and 79g fat.
Best macro pick: Healthy Turkey Omelet (480 calories, 49g protein, 47g carbs, 12g fat) — nothing else here returns as much protein per calorie. Watch out for the Farmhouse Hash at 1250 calories, 80g fat and 2890mg of sodium for 37g protein.
This guide is built from First Watch's own published nutrition data (firstwatch.com, 2026) for the dishes named above — official figures from the brand, not menu estimates. Specific item calorie, protein, carb, and fat values still vary by preparation, portion, and seasonal substitutions, so always confirm with the restaurant if you're targeting a precise macro window. Updated weekly with the rest of the Healthy Eats Near Me catalog.
Best Macro Pick
The Barbacoa Chilaquiles Bowl leads at 52g protein; the Tri-Athlete and Pesto Chicken Power Bowl are lighter high-protein picks around 450-650 cal.
Watch Out For
Brunch portions run large and salty — the Farmhouse Hash and Barbacoa Chilaquiles top 2,800mg sodium and 1,200 calories. The Power Breakfast Bowl and Pesto Chicken Power Bowl are the leaner options.
First Watch Menu Nutrition — Calories & Macros
| Menu Item | Calories | Protein | Protein / 100 cal | Carbs | Fat | Fiber | Sugar |
|---|---|---|---|---|---|---|---|
| Healthy Turkey Omelet High protein | 480 | 49 g | 10.2 g | 47 g | 12 g | 4.0 g | 24 g |
| Tri-Athlete Omelet | 450 | 31 g | 6.9 g | 67 g | 8.0 g | 7.0 g | 41 g |
| Classic Benedict High protein | 660 | 42 g | 6.4 g | 42 g | 35 g | 4.0 g | 9.0 g |
| Smoked Salmon Benedict | 570 | 32 g | 5.6 g | 43 g | 29 g | 5.0 g | 7.0 g |
| Frittata Rustica High protein | 760 | 42 g | 5.5 g | 38 g | 50 g | 4.0 g | 5.0 g |
| Pesto Chicken Power Bowl | 650 | 31 g | 4.8 g | 52 g | 38 g | 7.0 g | 3.0 g |
| The Works Omelet High protein | 1120 | 48 g | 4.3 g | 50 g | 78 g | 6.0 g | 26 g |
| Barbacoa Chilaquiles Breakfast Bowl High protein | 1290 | 52 g | 4.0 g | 91 g | 79 g | 14 g | 8.0 g |
| Chile Chorizo Omelet High protein | 1130 | 45 g | 4.0 g | 56 g | 79 g | 11 g | 27 g |
| Power Breakfast Bowl | 860 | 33 g | 3.8 g | 42 g | 63 g | 5.0 g | 4.0 g |
| The Traditional Breakfast | 1000 | 30 g | 3.0 g | 81 g | 59 g | 8.0 g | 23 g |
| Farmhouse Hash | 1250 | 37 g | 3.0 g | 92 g | 80 g | 13 g | 25 g |
First Watch nutrition: frequently asked questions
What is the highest-protein item at First Watch?
Barbacoa Chilaquiles Breakfast Bowl is the highest-protein pick at First Watch, with 52 g of protein and 1290 calories.
What is the lowest-calorie option at First Watch?
Tri-Athlete Omelet is the lowest-calorie option we track at First Watch, at 450 calories with 31 g of protein.
What's the best macro-friendly order at First Watch?
The Barbacoa Chilaquiles Bowl leads at 52g protein; the Tri-Athlete and Pesto Chicken Power Bowl are lighter high-protein picks around 450-650 cal.
Does First Watch have calorie and macro information?
We track 12 First Watch menu items with calories, protein, carbs, and fat, estimated from published menus and standardized USDA data. Sort or filter the table above by any macro.
More nutrition data in Cave Creek
- Cave Greek Gyros — 4 items with macros
- The Horny Toad — 3 items with macros