First Watch Nutrition Facts
Guide updated: August 14, 2026 · How we source & estimate these macros
First Watch: calories, protein, carbs, and fat for 12 menu items.
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
All 12 items come from First Watch’s own published nutrition information.
| Menu Item | Calories | Protein | Protein / 100 cal | Carbs | Fat | Fiber | Sugar | Sodium | Source |
|---|---|---|---|---|---|---|---|---|---|
| Healthy Turkey Omelet High protein | 480 | 49 g | 10.2 g | 47 g | 12 g | 4.0 g | 24 g | 1590 mg | Published by restaurant [1] Reviewed July 20, 2026 |
| Tri-Athlete Omelet | 450 | 31 g | 6.9 g | 67 g | 8.0 g | 7.0 g | 41 g | 840 mg | Published by restaurant [1] Reviewed July 20, 2026 |
| Classic Benedict High protein | 660 | 42 g | 6.4 g | 42 g | 35 g | 4.0 g | 9.0 g | 2035 mg | Published by restaurant [1] Reviewed July 20, 2026 |
| Smoked Salmon Benedict | 570 | 32 g | 5.6 g | 43 g | 29 g | 5.0 g | 7.0 g | 1495 mg | Published by restaurant [1] Reviewed July 20, 2026 |
| Frittata Rustica High protein | 760 | 42 g | 5.5 g | 38 g | 50 g | 4.0 g | 5.0 g | 1305 mg | Published by restaurant [1] Reviewed July 20, 2026 |
| Pesto Chicken Power Bowl | 650 | 31 g | 4.8 g | 52 g | 38 g | 7.0 g | 3.0 g | 1350 mg | Published by restaurant [1] Reviewed July 20, 2026 |
| The Works Omelet High protein | 1120 | 48 g | 4.3 g | 50 g | 78 g | 6.0 g | 26 g | 1455 mg | Published by restaurant [1] Reviewed July 20, 2026 |
| Barbacoa Chilaquiles Breakfast Bowl High protein | 1290 | 52 g | 4.0 g | 91 g | 79 g | 14 g | 8.0 g | 3300 mg | Published by restaurant [1] Reviewed July 20, 2026 |
| Chile Chorizo Omelet High protein | 1130 | 45 g | 4.0 g | 56 g | 79 g | 11 g | 27 g | 1445 mg | Published by restaurant [1] Reviewed July 20, 2026 |
| Power Breakfast Bowl | 860 | 33 g | 3.8 g | 42 g | 63 g | 5.0 g | 4.0 g | 1340 mg | Published by restaurant [1] Reviewed July 20, 2026 |
| The Traditional Breakfast | 1000 | 30 g | 3.0 g | 81 g | 59 g | 8.0 g | 23 g | 2630 mg | Published by restaurant [1] Reviewed July 20, 2026 |
| Farmhouse Hash | 1250 | 37 g | 3.0 g | 92 g | 80 g | 13 g | 25 g | 2890 mg | Published by restaurant [1] Reviewed July 20, 2026 |
Sources for these figures
- First Watch official nutrition (firstwatch.com, 2026)
Data source
- From First Watch’s published nutrition information: Barbacoa Chilaquiles Breakfast Bowl, Healthy Turkey Omelet, The Works Omelet, Chile Chorizo Omelet, Frittata Rustica, Classic Benedict, Farmhouse Hash, Power Breakfast Bowl, Smoked Salmon Benedict, Tri-Athlete Omelet, Pesto Chicken Power Bowl, The Traditional Breakfast. First Watch official nutrition (firstwatch.com, 2026)
Data last reviewed: July 20, 2026.
How we collect and estimate nutrition data · Report a correction
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. All 12 items come from First Watch’s own published nutrition information. Sort or filter the table above by any macro.