10 First Watch Healthy Options for Athletes

It can be helpful for athletes to know what menu items at First Watch are healthy options that will support their sports nutrition needs.

Let’s take a look at some general tips for making healthy choices at restaurants. Then we will explore the First Watch menu to identify healthy options that athletes can enjoy for breakfast or lunch.

Making Healthy Choices When Dining Out

When determining what to order at a restaurant, athletes should keep the following key points in mind.

• Choose Lean Proteins: Select lean sources of protein such as Greek yogurt, eggs, chicken or turkey sausage, and ham. Items such as bacon and pork sausage tend to be higher in saturated fat and less healthy choices for athletes.
• Add in Whole Grains: When available, opt for whole grains such as: oatmeal, whole grain bread or wraps for sandwiches, brown rice or quinoa for bowls.
• Order the Sauce on the Side: Be mindful of the types of sauces added to your meal. Sauces made with butter or cream, gravies, and cheese sauces all tend to be high in calories and saturated fat and less healthy choices.
• Select a Healthy Side Item: When available, choose fresh fruit, a fruit and yogurt parfait, or a side salad to enjoy with your meal.
• Hydrate Right: Hydration is important for athletes. When eating out, make sure to select a healthy beverage, such as: water, low-fat milk, 100% fruit juice, unsweet tea, or unsweetened sparkling water.

Download my Healthy Eating Out Guide for additional tips on making healthy choices at fast food restaurants.

10 First Watch Healthy Options for Athletes

First Watch is a popular casual dining restaurant chain that features a variety of breakfast, brunch, and lunch items on their menu.

All the nutrition and allergen information included in this article comes from the First Watch® website. Menu options and nutrition information may change as products are updated.  For the most current nutrition and allergen information, refer to the First Watch website.

First Watch Healthy Breakfast Options

Eating a healthy breakfast is important for athletes, as it provides athletes with the energy needed for the day ahead.

There are a variety of healthy breakfast items on the First Watch menu that can support an athlete’s nutrition needs.

#1 First Watch Healthy Turkey Omelet

The Healthy Turkey Omelet is a great way for athletes to enjoy a protein-rich breakfast at First Watch. The omelet is made with egg whites, turkey, roasted onions, tomatoes, spinach, and Feta cheese.

The omelet comes served with whole grain artisan toast and preserves. Athletes can order a side of fresh fruit to further boost the nutrient content of the meal.

• Healthy Turkey Omelet: 260 calories, 40 grams of protein

#2 Tri-Athlete Omelete

The Tri-Athlete is another healthy egg white omelet option at First Watch. The omelet includes roasted mushrooms, onions, tomatoes, and green chilis. It comes served with freshly made pico de gallo.

• Tri-Athlete Omelet: 160 calories, 22 grams protein

The omelet comes served with whole grain artisan toast and preserves, along with a side of fresh seasonal fruit.

#3 First Watch Power Wrap

The Power Wrap is my personal favorite healthy breakfast choice at First Watch.

The wrap includes egg whites, turkey, spinach, mushrooms, and mozzarella cheese in a sun-dried tomato-basil tortilla. It comes served with a side of pico de gallo and fresh fruit.

• Power Wrap: 510 calories, 37 grams protein

The Power Wrap and fresh fruit is a great combo for athletes to enjoy for breakfast after a morning run to help support their recovery nutrition needs.

#4 Steel-Cut Oatmeal: Healthy, High-Fiber First Watch Breakfast Option

The steel-cup oatmeal is a healthy, high-fiber breakfast option that athletes can enjoy at First Watch.

The oatmeal comes topped with berries, sliced bananas, pecans, brown sugar, and low-fat milk. A serving of First Watch’s steel-cut oatmeal provides 11 grams of fiber.

I suggest ordering the brown sugar on the side so you can control the amount added to your morning meal.

• Steel-Cut Oatmeal (without brown sugar or milk): 410 calories, 12 grams protein

First Watch serves the oatmeal with a freshly baked muffin. For a healthier choice, opt for the whole-grain toast over the muffin. The toast is lower in saturated fat and provides more fiber than the muffin.

#5 Sunrise Granola Bowl

The Sunrise Granola Bowl at First Watch can be a nutritious, high-carb breakfast choice for athletes. The bowl includes Greek yogurt topped with fresh fruit and housemade granola with almonds.

Greek yogurt is a simple way for athletes to add protein to their meals. Thus, I think it is great when restaurants offer Greek yogurt as a menu option.

• Sunrise Granola Bowl: 470 calories, 23 grams protein

Similar to the oatmeal, the Sunrise Granola Bowl comes served with a freshly baked muffin. Athletes can choose to substitute the muffin with whole-grain toast or fresh fruit for a healthier option.

First Watch Healthy Lunch Options

In addition to breakfast items, First Watch offers a variety of healthy lunch options, including sandwiches, grain bowls, and salads.

#6 Baja Turkey Burger

The Baja Turkey Burger is a protein-rich sandwich option that athletes can enjoy for lunch at First Watch.

The sandwich includes a white-meat turkey patty topped with Horseradish Havarti cheese, avocado, mixed greens, pico de gallo, and mayo.

• Baja Turkey Burger: 810 calories, 45 grams protein

For a healthier burger, with less saturated fat, consider requesting the mayo be served on the side and the bun be toasted without butter.

#7 First Watch Vegetarian Option: Veggie Burger

Athletes following a vegetarian diet, can enjoy the veggie burger at First Watch for lunch.

The veggie patty is made with brown rice, mushrooms, peppers, onions, and carrots. It is served on a bun with avocado, greens, tomato, red pepper, and Dijonnaise.

• Veggie Burger: 610 calories, 24 grams protein

Similar to the turkey burger, consider ordering the Dijonnaise on the side and the bun without butter.

#8 Market Veggie Sandwich

The Market Veggie Sandwich is another healthy vegetarian option available at First Watch.

This sandwich includes roasted mushrooms, zucchini, and spinach topped with basil pesto, mayo, and Mozzarella cheese, which is served on grilled whole grain bread.

• Market Veggie Sandwich: 790 calories, 23 grams protein

Ordering the mayo on the side and the bread grilled without butter can help reduce the saturated fat content of the sandwich.

#9 First Watch Healthy Bowl Option: Pesto Chicken Quinoa Bowl

The Pesto Chicken Quinoa Power Bowl is a healthy, gluten-free lunch option at First Watch.

The bowl includes a base of quinoa and kale, topped with chicken, shredded carrots, tomatoes, Feta cheese, basil pesto, and herbs.

• Pesto Chicken Quiona Bowl: 650 calories, 32 grams protein

For a healthier option, athletes should request the pesto be served on the side so they can control the amount added to their bowl. Limiting the amount of pesto used on the bowl will help decrease the saturated fat content of the meal.

#10 First Watch Healthy Salad Option: Superfood Kale Salad

The Superfood Kale Salad is my personal favorite salad option at First Watch.

The salad includes a base of kale and mixed greens topped with chicken, dried cranberries, roasted carrots, Parmesan cheese, and almonds.

• Superfood Kale Salad: 460 calories, 29 grams protein (salad without dressing)

I recommend athletes order the salad dressing on the side, so they can control the amount added to their salad.

This salad is a great way for athletes to enjoy a variety of fresh vegetables, dried fruit, and nuts, as well as lean protein with their lunch.

First Watch Healthy Side Options

There are a variety of healthy side items available at First Watch that athletes can order to enjoy with their meal.

My top choices for healthy side items at First Watch include:

• Fresh seasonal fruit
• Whole grain toast
• Lemon dressed organic greens
• Market vegetable soup
• Italian wedding soup
• Chicken and wild rice soup

2 For You Lunch Option at First Watch

First Watch also offers the 2 For You lunch combo option. The combo allows customers to pair together ½ sandwich, ½ salad, or a cup of soup to create a meal.

Athletes can pair together the healthy lunch options discussed above to create a nutritious meal.

10 First Watch Healthy Options for Athletes

You now have ideas for a variety of healthy options that athletes can enjoy at First Watch for breakfast or lunch to support their sports nutrition needs. 

For additional dining out tips for athletes, check out my blog on healthy choices at Jason’s Deli.

Join the Nutrition By Mandy Email List & Get a Free Healthy Eating Out Guide for Athletes

Click HERE to join the Nutrition By Mandy e-mail list. When you join you will receive a free Healthy Eating Out Guide for Athletes.

About the Author

Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine. Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation.