Every Vegan Menu Option at First Watch (The Most Extensive Guide)

Every Vegan Menu Option at First Watch

If you have not yet heard of First Watch, prepare for your mind (and tastebuds) to be blown. First Watch is a restaurant chain which specializes in breakfast and brunch food, most of which is nutritious. Though there is no direct relation between the two chains, you can think of First Watch as Cracker Barrel’s much healthier and trendier cousin. If you follow a vegan lifestyle, you may be wondering: what’s vegan at First Watch?

Vegan food items at First Watch include their A.M. Superfood Bowl, Market Vegetable Soup, Avocado Toast, Lemon Dressed Mixed Greens, and a variety of regular and alcoholic beverages. Additionally, some menu items can be made vegan by making minor substitutions such as in the Market Veggie Sandwich, Veggie Burger Sandwich, and the Superfood Kale Salad, just to name a few.

In this article, we’ll highlight tips and tricks for ordering vegan and discuss which menu items at First Watch are not vegan, as well as provide the nutritional value of the vegan menu options. Let’s dig in!


Allergen & Nutrition Facts Guide

Abundant in healthy food options, it is no surprise that First Watch provides a thorough allergen and nutrition facts guide. This guide lists out the major allergens in each menu item, including seasonal items. Additionally, First Watch provides the nutrition facts for their offerings.

If you have any food allergies or have special dietary needs, always be sure to inform your server.

Tips & Tricks for Ordering Vegan at First Watch

  • None of the salads or sandwiches at First Watch are automatically vegan, but you can omit the meat or cheese and ask for extra vegetables.
  • Choose the sourdough bread or whole grain artisan toast, as both of these are vegan and free of eggs or milk.
  • Avoid all pancakes, waffles, French toast, or bakery items, as these all contain eggs and milk.
  • The only vegan soup is the Market Vegetable Soup.
  • The coffee and cold brew are vegan, but the iced coffee is not, as it contains milk. Check with your local First Watch if they offer plant-based milk.
  • The Market Veggie and Veggie Burger sandwiches are not automatically vegan, so be sure to follow modifications if ordering either.
  • The A.M. Superfood Bowl is not only delicious, but it is also vegan. It consists of coconut milk chia seed pudding, mixed berry compote, fruit, and toast with almond butter – YUM!

Non-Vegan Food to Avoid at First Watch


Unfortunately, most the seasonal items are not vegan-friendly, as they contain meat, eggs, or milk.

  1. Million Dollar Bacon

  2. Trailblazer Bowl

  3. Carnitas Burrito

  4. Superseed Protein Pancakes (contains eggs and milk)

Classic Favorites

The classic favorites are what a traditional American breakfast is composed of: eggs, bacon or sausage, and pancakes. Unfortunately, all of these are not vegan-friendly and should be skipped.

  1. The Traditional Breakfast (includes eggs, milk, and bacon)

  2. Tri-Fecta (includes eggs, milk, and bacon)

  3. Multigrain Pancakes (contains eggs and milk)

  4. Belgian Waffles (contains eggs and milk)

  5. Chicken Sausage

  6. Pork Sausage

  7. Turkey Sausage

  8. Bacon

Healthier Side

Many of the “healthier side” offerings at First Watch are not vegan-friendly. Though you can omit the eggs, meat, and cheese in the wraps, you wouldn’t be left satisfied, so we recommend skipping these. Additionally, the sunrise granola bowl contains a base of Greek yogurt. However, First Watch does have a vegan-friendly chia pudding bowl – read on to learn more!

  1. Power Wrap (contains egg whites, turkey, and cheese)

  2. Healthy Turkey (contains egg whites, turkey, and cheese)

  3. Steel-cut Oatmeal with Pecans (contains milk)

  4. Sunrise Granola Bowl (contains yogurt)


As the name indicates, all of the “Egg-sclusives” offerings contain eggs, so it would be counterproductive to omit them. Skip this section of the menu altogether.

  1. Chickichanga

  2. Classic Benedict

  3. Florentine Benedict

  4. BLT Benedict

  5. Smoked Salmon Benedict

  6. Elevated Egg Sandwich

  7. Farm Stand Breakfast Tacos

  8. Biscuits and Turkey Sausage with Eggs

  9. Farmhouse Skillet Hash

  10. Market Skillet Hash

  11. Parma Skillet Hash

Omelets and Frittatas

Omelets and Frittatas are all made up of eggs, so this section of the menu is non-vegan, as well.

  1. Bacado Omelet

  2. Ham & Gruyere Omelet

  3. Chile Chorizo Omelet

  4. Morning Market Veg Omelet

  5. Inspired Italian Omelet

  6. The Works Omelet

  7. Frittata Rustica Omelet

  8. Smoked Salmon & Roasted Veggie Frittata

From the Griddle

Though First Watch offers a variety of pancakes, as well as waffles and French toast, none of these are vegan-friendly as they all contain eggs and milk.

  1. Plain Multigrain Pancakes

  2. Banana Crunch Pancakes

  3. Carrot Cake & Pecan Pancakes

  4. Chocolate Chip Pancakes

  5. Blueberry Pancakes

  6. Lemon Ricotta Pancakes

  7. Belgian Waffle

  8. French Toast

  9. Floridian French Toast

Power Bowls

The power bowls seemed so promising for a vegan-option, with the possibility to omit eggs or meat. However, the quinoa is cooked in chicken stock, so both power bowls are not vegan-friendly.

  1. Power Breakfast Quinoa Bowl

  2. Pesto Chicken Quinoa Bowl


While we only listed the Cobb salad below, none of the First Watch salads are actually automatically vegan. However, all can be easily modified to be made vegan. Don’t bother modifying the Cobb salad, as you will essentially be left with only a handful of ingredients.

  1. Cobb Salad


  1. Brioche Bun (contains eggs and milk)

  2. Brioche (contains eggs and milk)


All sandwiches below are not vegan as they contain meat and cheese, and it would be counterproductive to modify.

  1. Monterey Club Sandwich

  2. BLTE

  3. Baja Turkey Burger

  4. Roast Beef & Havarti

  5. Ham & Gruyere Melt

  6. Chicken Salad Melt


All soups below contain either milk, shellfish, or meat.

  1. Broccoli Cheddar

  2. Clam Chowder

  3. Italian Wedding Soup

  4. Tomato Basil Soup

  5. White Bean Chicken Chili

Sides & Small Plates

  1. Buttered Grits (contains milk and whipped butter)

  2. Cheesy Grits (contains milk and cheese)

  3. Biscuits & Gray (contains milk and turkey sausage gravy)

  4. Biscuit with Butter, Honey & Preserves

  5. Whole Grain Toast with Butter & Preserves

  6. English Muffin (contains milk)

  7. English Muffin with Butter & Preserves

  8. Banana Nut Muffin (contains eggs and milk)

  9. Blueberry Muffin (contains eggs and milk)

  10. Carrot Pecan Muffin (contains eggs and milk)

  11. Chocolate Chip Muffin (contains eggs and milk)

  12. Lemon Chia Muffin (contains eggs and milk)

  13. Orange Cranberry Muffin (contains eggs and milk)

  14. Hardwood Smoked Bacon

  15. Smoked Ham

  16. Pork Sausage Links

  17. Savory Chicken Sausage Patties

  18. Turkey Sausage Links

  19. Million Dollar Bacon

Bakery Treats

  1. Brown Butter & Sea Salt Chewy Marshmallow Bar (contains milk)

  2. Gluten-Free Honduran Chocolate Brownie (contains eggs and milk)

  3. Salted Caramel Cookie (contains eggs and milk)

Kids Meals

  1. Kid’s Bacon & Egg with Toast & Fresh Fruit

  2. Kid’s Fruit Crepe with Granola & Toast

  3. Kid’s Grilled Cheese with Fresh Fruit

  4. Kid’s Chocolate Chip Pancakes

  5. Kid’s French Toast

  6. Kid’s Half Waffle

  7. Kid’s Sunrise Granola Bowl with Toast

  8. Bacon

  9. Pork Sausage


  1. Iced Coffee

  2. Hot Chocolate

  3. Low-fat Milk

Vegan Menu Options at First Watch


Currently, the only vegan-friendly seasonal menu item at First Watch is Purple Haze, an iced tea beverage.

1. Purple Haze


  • Lemon
  • Cane Sugar
  • Butterfly Pea Flower Tea
  • Lavender

Healthier Side

The Avocado Toast and Tri-Athlete “healthier side” items below are not automatically vegan but can be easily modified by following instructions below. The Superfoods Bowl is automatically vegan and 100% delicious.

1. Avocado Toast (omit eggs)


  • Whole Grain Artisan Toast
  • Fresh Smashed Avocado
  • Extra Virgin Olive Oil
  • Maldon Sea Salt
  • Herb Mix
  • Lemon
  • Cage-Free Basted Eggs (omit and sub for potatoes or fresh fruit)

2. Tri-Athlete (omit egg whites)


  • Egg Whites (omit)
  • Vegetable Oil Spray
  • Green Chiles
  • Crimini Mushrooms
  • Tomatoes
  • Onions
  • Pico de Gallo
  • Whole Grain Artisan Toast
  • Strawberry Preserves

3. Superfoods Bowl


  • Coconut Milk Chia Seed Pudding
  • Mixed Berry Compote
  • Bananas
  • Blueberries
  • Strawberries
  • Granola
  • Whole Grain Artisan Toast
  • Almond Butter
  • Maldon Sea Salt


Both the sourdough bread and whole grain artisan toast are vegan, as they contain no eggs or milk. Feel free to choose either as a base for a sandwich.

1. Sourdough Bread

2. Whole Grain Artisan Toast


Surprisingly, none of the salads at First Watch are automatically vegan, as they all contain meat and cheese. However, you can easily omit these and ask for extra vegetables instead.

All salads are served with a ciabatta toast; be sure to ask for no whipped butter.

1. Superfood Kale Salad


  • Kale
  • Organic Mixed Greens
  • Maple Roasted Carrots
  • Dried Cranberries
  • Slivered Almonds
  • All-Natural Chicken Breast (omit)
  • Chicken Stock (omit)
  • Parmesan Cheese (omit)
  • Maple-Lemon Vinaigrette
  • Artisan Ciabatta Toast
  • Whipped Butter (omit; this is served on the ciabatta toast)

2. Chicken Avocado Chop Salad


  • Arugula
  • Romaine Lettuce
  • Avocado
  • Black Beans
  • Corn
  • Tomatoes
  • All-Natural Chicken Breast (omit)
  • Feta Cheese (omit)
  • Herb Mix
  • Tri-Color Tortilla Chips
  • Citrus Chipotle Dressing
  • Artisan Ciabatta Toast
  • Whipped Butter (omit; this is served on the ciabatta toast)

3. Sweet Honey Pecan Salad


  • Romaine Lettuce
  • Organic Mixed Greens
  • Avocado
  • Shredded Carrots
  • Tomatoes
  • Toasted Pecans
  • All-Natural Chicken Breast (omit)
  • Bacon (omit)
  • Cheddar and Monterey Jack Cheese (omit)
  • Honey Dijon Dressing
  • Artisan Ciabatta Toast
  • Whipped Butter (omit; this is served on the ciabatta toast)

Small Plates & Sides

1. Fresh Seasonal Fruit

2. Fresh Seasoned Potatoes with Onions

3. Whole Grain Toast with Butter & Preserves (omit butter)

4. Lemon Dressed Organic Mixed Greens


  • Organic Mixed Greens
  • Lemon White Balsamic Vinaigrette


None of the First Watch Sandwiches are automatically vegan, so be sure to make modifications listed below.

1. Market Veggie (omit whipped butter, mozzarella cheese, and pesto)


  • Whole Grain Artisan Toast
  • Whipped Butter (omit)
  • Mozzarella Cheese (omit)
  • Mayonnaise
  • Crimini Mushrooms
  • Basil Pesto (omit)
  • Spinach
  • Zucchini

2. Veggie Burger (omit whipped butter and dijonnaise, sub brioche bun)


  • Brioche Bun (omit and sub for sourdough bread or whole grain toast)
  • Whipped Butter (omit)
  • Dijonnaise (omit; contains eggs)
  • Veggie Patty
  • Avocado
  • Organic Mixed Greens
  • Onions
  • Tomatoes


  1. Market Vegetable Soup

  2. Crackers


  1. Project Sunshine Coffee – Regular & Decaf

  2. Cold Brew Coffee

  3. Herbal Tea

  4. Fresh-brewed Iced Tea Unsweetened

  5. Fresh-brewed Iced Tea Sweetened

  6. Fresh-brewed Iced Tea Seasonal Blackberry

  7. Coca-Cola Soft Drinks

  8. 100% Cold Squeezed Orange Juice

  9. Grapefruit Juice

  10. Apple Juice

  11. Cranberry Juice

  12. Morning Meditation

  13. Kale Tonic

  14. Immunity Boost

Alcoholic Beverages

1. Cinnamon Toast Cereal Milk


  • Coconut Rum
  • Agave
  • Cold Brew Coffee
  • Coconut Milk
  • Cinnamon

2. Morning Glory


  • Vodka
  • Agave
  • Ginger Juice
  • Lemon Juice
  • Orange Juice
  • Turmeric Juice
  • Lemon

3. Pomegranate Sunrise


  • Tequlia
  • Agave
  • Lime Juice
  • Pomegranate Juice
  • Lemon

4. Vodka Kale Tonic


  • Vodka
  • Cucumber
  • Fresh Apple Juice
  • Kale Juice
  • Lemon Juice

5. Bourbon Blackberry Palmer


  • Bourbon Whiskey
  • Lemon Juice
  • Lemon Peel
  • Blackberry Syrup
  • Brewed Tea

6. Million Dollar Bloody Mary (omit bacon)


  • Vodka
  • Million Dollar Bacon (omit)
  • Bloody Mary Mix

7. Mimosa


  • Sparkling Wine
  • Orange Juice

Find a First Watch Near You

Currently located in 28 states around the U.S., First Watch operates a total of 420 stores. You can easily find the location near you using First Watch’s store locator.

Similar Restaurant to First Watch

If you do not have a First Watch near you or if you are traveling and looking for a similar option, check out the list below.

  1. Cracker Barrel
  2. Huddle House 
  3. Panera Bread

Related Questions

Is First Watch Chia Pudding Vegan?

Yes! The Chia Pudding at First Watch, which is known as “Superfoods Bowl” is 100% vegan, as it is made with coconut milk.

Are First Watch Potatoes Vegan?

Per the First Watch allergen guide, the potatoes do not contain milk (and thus should not contain butter). However, always make sure to check with your server and the kitchen that they do not use butter.

Does First Watch Have Vegan Pancakes?

No, unfortunately First Watch does not carry any vegan pancakes. Though First Watch offers several pancake flavors, the base pancake batter contains eggs and milk.

Related Guides

Choosing Nutrition Team

Here at Choosing Nutrition, our goal is to help people with making smarter food choices. Whether you're wondering about vegan, keto, paleo, or other diets, we'll help you determine which options fit your nutritional lifestyle. Our staff is composed of registered dieticians, nutritionists, and health-conscious individuals.

Recent Posts