The First Watch Allergy Menu is designed to help customers with gluten, dairy, nut and other common allergies make safer food choices.In this quick guide, we’ll highlight safety tips and walk you through allergen-friendly options, so you can enjoy your meal with confidence.

Whether you’re looking for a gluten-free breakfast or a nut-free lunch, First Watch has several items that may suit your needs just make sure to review the latest menu updates and ask your server when in doubt.

First Watch Allergen Menu

Some people have special food needs because of reactions to certain ingredients. The First Watch Allergen Menu provides a helpful guide that shows which dishes may contain like wheat, dairy, tree-based nuts, or soy. It helps guests make smarter eating decisions based on their health or preferences. Instead of guessing what’s safe, visitors can check details ahead of time and feel more relaxed when choosing their meal.

The First Watch Allergen menu is listed below:

Seasonal Items on the First Watch Allergen Menu

First Watch update its menu regularly with seasonal items that reflect fresh ingredients and current food trends.These limited time dishes bring variety, but if you have allergies, it’s important to review their allergen details carefully. Seasonal items doesnot appear on the standard allergen menus guest can request ingredient information directly from staff or check the updated allergen guide in store or online. .
If you are following the First Watch Allergen Menu, Always check a seasonal item meets your dietary needs ingredients may vary by location and time of year.

Item	Allergens
Shishito Brisket Hash	Egg, Milk, Soy, Mustard
Carnitas Breakfast Quesadilla	Egg, Milk, Soy, Wheat, Gluten
Strawberry Tres Leches French Toast	Egg, Milk, Soy, Wheat, Gluten
Watermelon Wake-Up	No Allergens
Million Dollar Bacon	No Allergens

Juice Bar Options on the First Watch Allergen Menu

A few of these refreshers might have natural items like citrus or root extras, which can be problematic for some, depending on individual needs.

Item	Allergens
Morning Meditation Fresh Juice	No Allergens
Kale Tonic Fresh Juice	No Allergens
Purple Haze	No Allergens

Iced Coffee

First Watch’s iced coffee is a popular pick, but those with dairy allergies should ask about the milk or cream used in their drink.
You can request non-dairy alternatives like almond or oat milk, but always confirm availability and ingredients with staff.

Item	Allergens
Mint Mocha Iced Coffee	Milk, Soy
Honey Caramel Crunch Iced Coffee	Milk, Soy, Tree Nuts
Iced Coffee	Milk
Cold Brew Coffee	No Allergens

Cocktails

Some cocktails may include citrus, cream, or mixed syrups they contain allergens. Guests are following the allergen guide should always ask about drink ingredients before ordering.
Drinks like Bloody Mary or Mimosa may seem simple but can contain unexpected additives.

Item	Allergens
Spiked Watermelon Wake Up	No Allergens
Million Dollar Bloody Mary	Fish, Celery
Mimosa	No Allergens
Spiked Lavender Lemonade	No Allergens
Pomegranate Sunrise	No Allergens
Cinnamon Toast Cereal Milk	Tree Nuts
Pitcher of Blackberry Bramble Sangria	No Allergens

Classic Favorites

A few of these dishes come with toppings or sides that could include common triggers, depending on how they’re made.If you usually avoid ingredients like milk or wheat, it’s worth asking for the full details before ordering these familiar plates.
For those with sensitivities, it’s always safer to check what’s included even with the usual go-to meals.

Item	Allergens
The Traditional	Egg, Milk, Sesame, Soy, Wheat, Gluten
Tri-Fecta	Egg, Milk, Sesame, Soy, Wheat, Gluten

Healthier Side

Many lighter options here focus on fresh produce and grains, but some may still include ingredients that not everyone can tolerate.Portions that sound light might still contain common triggers depending on how they’re prepared.
When in doubt, speaking to the staff about your needs can help make your meal worry-free and better suited to you.

Item	Allergens
Avocado Toast	Egg, Milk, Sesame, Soy, Wheat, Gluten
Healthy Turkey	Egg, Milk, Sesame, Soy, Wheat, Gluten
A.M. Superfoods Bowl	Sesame, Tree Nuts, Wheat, Gluten
Sunrise Granola Bowl	Egg, Milk, Tree Nuts, Wheat, Gluten
Steel-Cut Oatmeal	Egg, Milk, Tree Nuts, Wheat, Gluten
Tri-Athlete	Egg, Sesame, Soy, Wheat, Gluten
Power Wrap	Egg, Milk, Soy, Wheat, Gluten

Egg-sclusives

The Egg-sclusives on First Watch menu include hearty meals thats are made with eggs but some options may include ingredients that not listed on the First Watch Allergen Menu. Dishes might come with sides like toast, cheese or sauces so it’s smart to confirm what’s included if you’re avoiding certain foods.
Guests following the First Watch Allergen Menu ask if any substitutions are available for dairy, bread, or sauces.

Item	Allergens
Chickichanga	Egg, Milk, Soy, Wheat, Celery, Gluten
Classic Benedict	Egg, Milk, Soy, Wheat, Celery, Gluten, Mustard
Florentine Benedict	Egg, Milk, Soy, Wheat, Gluten, Mustard
BLT Benedict	Egg, Milk, Soy, Wheat, Gluten, Mustard
Smoked Salmon Benedict	Egg, Fish, Milk, Soy, Wheat, Gluten, Mustard
Elevated Egg Sandwich	Egg, Milk, Soy, Wheat, Gluten, Mustard
Farm Stand Breakfast Tacos	Egg, Milk, Soy, Wheat, Celery, Gluten
Biscuits & Turkey Sausage Gravy with Eggs	Egg, Milk, Soy, Tree Nuts, Wheat, Celery, Gluten
Farmhouse Hash	Egg, Milk, Sesame, Soy, Wheat, Gluten
Parma Hash	Egg, Milk, Sesame, Soy, Wheat, Gluten
Market Hash	Egg, Milk, Sesame, Soy, Wheat, Gluten

Omelets & Frittatas

Some omelets and baked egg dishes at First Watch are made with add-ins like cheese, meats, and sautéed veggies but if you’re keeping an eye on allergens, it’s smart to double-check. The First Watch Allergen Menu may not always show everything used in these recipes, especially if the fillings vary by location or season.

Item	Allergens
Bacado Omelet	Egg, Milk, Sesame, Soy, Wheat, Gluten, Mustard
Ham and Gruyere Omelet	Egg, Milk, Sesame, Soy, Wheat, Celery, Gluten, Mustard
Chile Chorizo Omelet	Egg, Milk, Sesame, Soy, Wheat, Gluten, Mustard
Morning Market Veg Omelet	Egg, Milk, Sesame, Soy, Wheat, Gluten, Mustard
Inspired Italian Omelet	Egg, Milk, Sesame, Soy, Wheat, Gluten, Mustard
The Works Omelet	Egg, Milk, Sesame, Soy, Wheat, Celery, Gluten, Mustard
Frittata Rustica	Egg, Milk, Soy, Wheat, Gluten, Mustard
Smoked Salmon and Roasted Vegetable Frittata	Egg, Fish, Milk, Soy, Wheat, Gluten, Mustard

Griddle

Griddle items like pancakes, waffles, and French toast are sweet and comforting but they usually include ingredients like flour, eggs, and dairy. If you’re following the First Watch Allergen Menu, it’s important to remember that these items often contain more than what’s listed.

Item	Allergens
Multigrain Pancake	Egg, Milk, Soy, Wheat, Gluten
Two Multigrain Pancakes	Egg, Milk, Soy, Wheat, Gluten
Lemon Ricotta Pancakes	Egg, Milk, Soy, Wheat, Gluten
Belgian Waffle	Egg, Milk, Soy, Wheat, Gluten
French Toast	Egg, Milk, Sesame, Soy, Wheat, Gluten
Floridian French Toast	Egg, Milk, Sesame, Soy, Wheat, Gluten

Power Bowls

The First Watch Allergen Menu is helpful, but Power Bowls often combine multiple ingredients — like grains, eggs, avocado, sauces, or cheeses — which makes it important to double-check before you order. Even spice blends or dressings used in bowls can contain traces of soy, gluten, or dairy.

Item	Allergens
Power Breakfast Quinoa Bowl	Egg, Milk, Soy, Celery, Mustard
Pesto Chicken Quinoa Bowl	Egg, Milk, Soy, Celery, Mustard

Salads

Salads at First Watch are often seen as the safer, healthier choice but if you’re managing allergies, they still deserve a closer look. Many salads come with toppings like nuts, cheese, or croutons, and dressings that may include soy, gluten, or dairy

Item	Allergens
Superfood Kale Salad	Milk, Soy, Tree Nuts, Wheat, Celery, Gluten, Mustard
Chicken Avocado Chop Salad	Milk, Soy, Wheat, Gluten, Mustard
Sweet Honey Pecan Salad	Milk, Soy, Tree Nuts, Wheat, Gluten, Mustard
Cobb Salad	Egg, Milk, Soy, Wheat, Gluten, Mustard

Sandwiches

Sandwiches brings a rich flavor and hearty ingredients but if you have dietary restrictions a little extra attention goes a long way. Many sandwiches include items like toasted bread, creamy spreads, cheeses, or marinated meats which may contain allergens like dairy, gluten, soy, or eggs

Item	Allergens
Monterey Club	Egg, Milk, Sesame, Soy, Wheat, Gluten, Mustard
BLTE	Egg, Milk, Sesame, Soy, Wheat, Gluten, Mustard
Baja Turkey Burger	Egg, Milk, Soy, Wheat, Gluten, Mustard
Market Veggie	Egg, Milk, Sesame, Soy, Wheat, Gluten, Mustard
Roast Beef & Havarti	Egg, Milk, Sesame, Soy, Wheat, Gluten, Mustard
Ham and Gruyere Melt	Egg, Milk, Sesame, Soy, Wheat, Celery, Gluten, Mustard
Veggie Burger	Egg, Milk, Soy, Wheat, Gluten, Mustard

Kid’s Menu

Kid’s Menu, perfect for little appetites but when food sensitivities are involved it’s wise to take a closer look. Popular items like French toast, grilled cheese, or pancakes may contain common allergens such as milk, eggs or wheat, especially in the bread, batter or spreads.

Item	Allergens
Bacon & Egg	Egg, Milk, Sesame, Soy, Wheat, Gluten
Chocolate Chip Pancake	Egg, Milk, Soy, Wheat, Gluten
Half Waffle	Egg, Milk, Soy, Wheat, Gluten
French Toast	Egg, Milk, Sesame, Soy, Wheat, Gluten
Grilled Cheese	Milk, Sesame, Soy, Wheat, Gluten
Steel Cut Oats	Wheat, Gluten
Granola Bowl	Milk, Sesame, Soy, Tree Nuts, Wheat, Gluten

Sides

The First Watch Allergen Menu gives a helpful baseline, but not all side prep methods are detailed. For example, someone avoiding dairy might not realize their toast comes pre-buttered, or that the potatoes are cooked on a shared surface with egg dishes.

Item	Allergens
Million Dollar Bacon	No Allergens
Million Dollar Potatoes	Milk, Soy, Wheat, Gluten
Bob’s Red Mill Buttered Grits	Milk, Soy
Bob’s Red Mill Cheesy Grits	Milk
Fresh, Seasonal Fruit	No Allergens
Fresh, Seasoned Potatoes	No Allergens
Biscuits & Gravy	Milk, Soy, Tree Nuts, Wheat, Celery, Gluten
Whole Grain Artisan Toast with Preserves & Butter	Milk, Sesame, Soy, Wheat, Gluten
English Muffin	Milk, Soy, Wheat, Gluten
Gluten-Free Toast with Preserves	No Allergens
Blueberry Muffin	Egg, Milk, Wheat, Gluten
Hardwood Smoked Bacon	No Allergens
Pork Sausage	No Allergens
Turkey Sausage	No Allergens
Chicken Sausage Patties	No Allergens
Smoked Ham	Celery
Lemon-Dressed Organic Mixed Greens	Mustard
Tomato Basil Soup	Milk, Soy, Wheat, Celery, Gluten
Biscuit with Butter, Honey and Preserves	Milk, Soy, Wheat, Gluten

Beverages

While beverages might seem low-risk, some drinks at First Watch — including smoothies, flavored teas, and cream-based coffee — may still contain ingredients like dairy, soy, or added sweeteners that aren’t always listed upfront, which can affect those with food sensitivities.

Item	Allergens
Project Sunrise Coffee	No Allergens
Iced Coffee	Milk
Cold Brew Coffee	No Allergens
Herbal Teas	No Allergens
Fresh-Brewed Iced Tea (Unsweetened)	No Allergens
Fresh-Brewed Iced Tea (Sweetened)	No Allergens
Fresh-Brewed Iced Tea (Blackberry)	No Allergens
Hot Chocolate	Milk, Soy, Tree Nuts
Low-Fat Milk (Small)	Milk
100% Cold Squeezed Orange Juice (Small)	No Allergens
Grapefruit Juice (Small)	No Allergens
Apple Juice (Small)	No Allergens
Cranberry Juice (Small)	No Allergens
San Pellegrino (Sparkling)	No Allergens
Coke	No Allergens
Diet Coke	No Allergens
Sprite	No Allergens
Coke Zero	No Allergens
Minute Maid Lemonade	No Allergens
Dr. Pepper	No Allergens

FAQs

Conclusion

The First Watch Allergen Menu is a great place to start, but having a quick chat with the staff can make all the difference. Whether you’re just ordering an iced coffee or a full breakfast, taking a moment to ask about ingredients ensures you can enjoy your meal without worry.