If you haven't been to First Watch yet, you're missing out on some incredible breakfast, brunch, and lunch options. With around 500 locations in 29 states, this up-and-coming joint has been voted America's highest-ranked restaurant chain in 2023. From seasonal favorites to classic egg dishes, sweet breakfasts, sandwiches, and drinks from the juice bar or coffee, there's something for everyone at First Watch.
While many menu options at First Watch appear nutrient-rich and healthy with their fresh ingredients and vibrant colors, there are a few selections you might want to avoid if you're on a health journey this year. We spoke to dietitians to bring you the best and worst choices on the First Watch menu, so you can enjoy your next brunch while staying on track with your health goals.
Let's start with the juice bar and iced coffee options:
Best: Kale Tonic Fresh Juice - This juice is packed with kale, apples, cucumber, and lemon, providing you with vitamins, minerals, antioxidants, and natural sweetness without added sugars. While it may not leave you feeling full on its own, it's the perfect addition to a high-protein breakfast.
Worst: Honey Caramel Crunch Iced Coffee - This iced coffee is a sugar bomb, with 370 calories and a whopping 64 grams of sugar. It contains ingredients like Heath bar, salted caramel sauce, and sweet cream, leading to a spike in blood sugar. It's best to avoid this if you're watching your health.
Now, let's move on to the healthier side options:
Best: Steel Cut Oats - First Watch's steel-cut oats are a filling and satisfying choice for breakfast. They provide soluble fiber, which can help lower cholesterol and manage blood sugar and appetite. You can top them with banana, strawberries, pecans, brown sugar, and low-fat milk for added nutrients. Just skip the blueberry muffin that comes with it to avoid extra calories and sugar.
Best: Avocado Toast - Complete with whole grain artisan bread, fresh avocado, cage-free eggs, lemon, and herbs, this avocado toast is a balanced breakfast option. It's rich in protein, healthy fats, and complex carbs, giving your morning an energizing jumpstart.
Next, let's explore the Egg-sclusives section:
Best: Smoked Salmon Benedict - This is a surprisingly lighter choice from the Egg-sclusives section. It includes poached eggs, hollandaise, protein-rich salmon, and nutrient-rich tomatoes, onions, and greens on the side. The balance of carbohydrates, fat, and protein in this meal will keep you feeling full and satisfied for hours.
Best: Florentine Benedict - This nutrient-rich breakfast option is balanced and feels special. With 21g protein, healthy fats from avocado, fiber from veggies, and a moderate amount of carbs, it's a great choice for a brunch outing.
Worst: Chickichanga - While this dish may have all the breakfast foods you love, it's high in sodium, fat, and calories. It contains 26 grams of saturated fat and 3,330 mg of sodium, exceeding the recommended daily limits for both.
Worst: Parma Hash - Although this dish includes fresh ingredients like crimini mushrooms, onions, tomatoes, and eggs, the seasoned potatoes, Italian sausage, and three types of cheese make it a high-calorie and high-sodium option to skip.
Moving on to Omelets & Frittatas:
Best: Morning Market Veg Omelet - Packed with zucchini, mushrooms, shallots, kale, tomatoes, and goat cheese, this omelet is a great choice for a protein and vegetable-packed breakfast. It's one of the lower sodium
