What to Order at First Watch on GLP-1 Medications

Looking for what to order at First Watch on GLP-1 medications? Compare 38 menu items scored for Ozempic, Wegovy, Mounjaro & Zepbound. 2 rated Excellent or Good.

At a glance · current menu analysis

What can I order at First Watch while taking a GLP-1 medication?

Start with First Watch Ham, the highest-scoring item in the current First Watch dataset at 87/100 (Excellent). GLP Food Score compares listed nutrition values; it does not determine personal tolerance or replace advice from your clinician.

Highest proteinFirst Watch Ham · 25g

Lowest calorieFirst Watch Ham · 140 cal

Lowest net carbsFirst Watch Turkey Sausage · 0g

Key findings from the First Watch menu

38 indexed menu items were analyzed; 2 (5%) currently rate Good or Excellent.
The comparisons above use good or excellent indexed items with a listed value for the nutrient.
Scores use formula version 1.0 and the serving-level nutrition stored for each item.

Cite this analysis: “First Watch GLP-1 Menu Guide,” GLP Food Score. Methodology · Source policy

First Watch currently has 38 indexed menu items in GLP Food Score. 2 (5%) are rated Good or Excellent. The highest-scoring item is First Watch Ham at 87/100 (Excellent).

Among categories with at least 3 indexed items, Sides & Small Plates currently has the highest average score at 45/100. Use the High Protein, Low Carb, Low Calorie, and Low Sugar views to narrow the menu, then open an item for its serving-level nutrition and score rationale. Scores compare the listed nutrition values; they are not medical recommendations.

How scoring works · Nutrition data sources

Filter:High Protein Low Carb GLP-1 Friendly Low Calorie Low Sugar

Best current GLP-1 menu scores at First Watch

These are the highest scores in the current dataset, not medical recommendations. Confirm serving size and current ingredients before ordering.

5 highest-scoring indexed items; score ties retain the menu’s stable order.
Menu item	Nutrition snapshot	Score
First Watch Ham	25g protein · 5g net carbs · 140 calories	87/100
First Watch Turkey Sausage	18g protein · 0g net carbs · 220 calories	79/100
First Watch Chicken Sausage Patty	8g protein · 2g net carbs · 90 calories	69/100
First Watch Bacon	6g protein · 0g net carbs · 160 calories	65/100
First Watch Pork Sausage	14g protein · 1g net carbs · 460 calories	64/100

Data notes: Scores use the nutrition values currently stored for each indexed item. Review sources and update policy →

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First Watch Ham 87/100First Watch Turkey Sausage 79/100First Watch Chicken Sausage Patty 69/100First Watch Bacon 65/100First Watch Pork Sausage 64/100

Your meal totals · 0 items
Calories	0
Protein	0g
Total fat	0g
Saturated fat	0g
Trans fat	0g
Cholesterol	0mg
Sodium	0mg
Carbohydrate	0g
Fiber	0g
Sugars	0g
Net carbs	0g

Full First Watch Menu

Every menu item we score, highest GLP-1 score first.

First Watch Ham25g protein · 5g net carbs · 140 cal87 First Watch Turkey Sausage18g protein · — net carbs · 220 cal79 First Watch Chicken Sausage Patty8g protein · 2g net carbs · 90 cal69 First Watch Bacon6g protein · — net carbs · 160 cal65 First Watch Pork Sausage14g protein · 1g net carbs · 460 cal64 First Watch Tomato Basil Soup3g protein · 18g net carbs · 140 cal50 First Watch Power Breakfast Quinoa Bowl34g protein · 43g net carbs · 870 cal49 First Watch Pesto Chicken Quinoa Bowl31g protein · 48g net carbs · 650 cal47 First Watch Chicken Avocado Chop Salad27g protein · 69g net carbs · 870 cal43 First Watch Farm Stand Breakfast Tacos52g protein · 74g net carbs · 930 cal42 First Watch Monterey Club54g protein · 68g net carbs · 1070 cal41 First Watch Avocado Toast23g protein · 48g net carbs · 630 cal40 First Watch Elevated Egg Sandwich28g protein · 90g net carbs · 1090 cal40 First Watch Sunrise Granola Bowl25g protein · 77g net carbs · 490 cal37 First Watch Hacienda Hash38g protein · 73g net carbs · 1100 cal35 First Watch Potatoes6g protein · 47g net carbs · 340 cal34 First Watch Ham and Gruyere Melt50g protein · 90g net carbs · 890 cal33 First Watch Market Veggie Sandwich25g protein · 81g net carbs · 830 cal33 First Watch Kale Tonic Fresh Juice4g protein · 32g net carbs · 130 cal31 First Watch Loaded Smoked Salmon Bagel23g protein · 77g net carbs · 570 cal31 First Watch Morning Market Veg Egg White Omelet35g protein · 68g net carbs · 690 cal29 First Watch Watermelon Wake-Up2g protein · 31g net carbs · 120 cal28 First Watch Bacado Egg White Omelet38g protein · 64g net carbs · 840 cal25 First Watch Farmhouse Hash35g protein · 132g net carbs · 1250 cal25 First Watch Market Hash38g protein · 134g net carbs · 1230 cal25 First Watch Morning Market Veg Omelet38g protein · 68g net carbs · 860 cal25 First Watch Morning Meditation Fresh Juice1g protein · 35g net carbs · 140 cal25 First Watch Sweet Honey Pecan Salad30g protein · 84g net carbs · 890 cal25 First Watch The Works Egg White Omelet43g protein · 63g net carbs · 820 cal25 First Watch French Toast19g protein · 143g net carbs · 840 cal24 First Watch Fresh Fruit2g protein · 50g net carbs · 190 cal15 First Watch Million Dollar Bacon7g protein · 97g net carbs · 530 cal13 First Watch Carrot Muffin7g protein · 59g net carbs · 490 cal10 First Watch Lemon Chia Muffin7g protein · 53g net carbs · 460 cal10 First Watch Multigrain Pancake10g protein · 105g net carbs · 710 cal10 First Watch Belgian Waffle2g protein · 109g net carbs · 620 cal8 First Watch Chocolate Chip Muffin8g protein · 67g net carbs · 590 cal8 First Watch Holey Donuts9g protein · 129g net carbs · 990 cal5

First Watch — FAQ for GLP-1 users

What should I order at First Watch on a GLP-1 medication? +

First Watch Ham is the highest-scoring item in the current First Watch dataset at 87/100 (Excellent). Compare its serving-level nutrition with your needs and tolerance; the score is not a medical recommendation.

How many First Watch menu items rate Good or Excellent? +

2 of 38 indexed First Watch menu items (5%) currently rate Good or Excellent. These are nutrition-comparison labels, not a guarantee that an item is appropriate for every person.

Which First Watch item has the most protein in this comparison? +

First Watch Ham lists 25g protein, the highest value among good or excellent indexed items with protein data.

What is the lowest-calorie First Watch choice in this comparison? +

First Watch Ham lists 140 calories, the lowest positive calorie value among good or excellent indexed items with calorie data. Check the serving basis before comparing portions.

Which First Watch choice has the fewest net carbs in this comparison? +

First Watch Turkey Sausage lists 0g net carbs, the lowest value among good or excellent indexed items with net-carbohydrate data.

When was the First Watch nutrition data last checked? +

First-party source reconciliation for the First Watch menu is not yet complete. Review the source information on individual item pages before relying on a value.

How does GLP Food Score evaluate First Watch menu items? +

Formula version 1.0 compares the listed protein, net carbohydrates, sugar, fiber, fat, and calories for each recorded serving. Community ratings are separate and do not change the nutrition score.