The First Watch allergen menu tracks twelve declared allergens across 165 dishes in 23 menu sections, from griddled hash to spiked juice bar pours. Milk, soy and gluten turn up on more rows than any other allergen, mostly from batters, biscuits and buttery sauces. Reading the section tables below is the fastest way to check one specific breakfast plate or lunch sandwich.
Every row below comes straight from First Watch’s own published allergen guide, the same document servers use inside the restaurant, rather than a third-party estimate. None of these rows carry a size or a price. Each row reflects the source exactly, and none of them substitute for reading a label on a to-go container. A blank entry reads as None declared below, never as proof a dish is free of anything.
The short answer
The First Watch allergen menu covers 165 dishes across 23 sections, straight from the chain’s own published allergen guide. Each row states only what that item’s own grid entry declares. No figure here is inferred from an ingredient list, a dish’s name or a substitution. Three dishes appear under two different menus, and their allergens match in both listings.
At a glance
23
Menu sections covered
165
Dishes checked
12
Allergens tracked
67
Dishes with no milk listed
79
Dishes with no gluten listed
49
Dishes with no declaration at all
First Watch Allergen Menu Item by Item
Every row on the First Watch allergen menu keeps the exact wording the chain’s own guide uses for that dish. Twelve distinct allergens appear across the full grid, led by milk, soy and gluten from batters, biscuits and buttery sauces. First Watch keeps its prices on a separate page rather than mixing them into this grid.
2026 Fall Seasonal LTO Menu Allergens at First Watch
The 2026 Fall Seasonal LTO Menu lists egg, milk and soy on 4 of its 5 dishes, with Blazing Dragon the only one carrying no declaration.
| Item | Contains |
|---|---|
| Blazing Dragon | None declared |
| Pumpkin Spice Donuts | Egg, Milk, Soy, Wheat, Gluten |
| The Godfather Breakfast Bowl | Egg, Milk, Soy, Mustard |
| Maple Bacon Croissant Sandwich | Egg, Milk, Soy, Wheat, Gluten |
| Pumpkin Pancake Breakfast | Egg, Milk, Soy, Tree Nuts, Wheat, Gluten |
2026 Sun on the Run Menu Allergens at First Watch
Every dish on the 2026 Sun on the Run Menu declares egg, milk and soy, all six grab-and-go sandwiches sharing the same base allergens.
| Item | Contains |
|---|---|
| The Banger | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| The Early Bird | Egg, Milk, Soy, Wheat, Gluten |
| The Main Character | Egg, Milk, Soy, Wheat, Gluten |
| The Pesto Sunrise | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| The Smokeshow | Egg, Milk, Soy, Wheat, Celery, Gluten, Mustard |
| The Spicy Cowboy | Egg, Milk, Soy, Wheat, Celery, Gluten, Mustard |
2026 Group Ordering Menu Allergens at First Watch
Wheat and gluten turn up on 4 of the 9 2026 Group Ordering Menu trays, mostly the muffin and granola options, and five trays carry no declaration.
| Item | Contains |
|---|---|
| Coffee Tote | None declared |
| Iced Tea Tote | None declared |
| OJ Gallon | None declared |
| Bowl of Fruit for Four (Fresh Seasonal Fruit) | None declared |
| Sweet Iced Tea Tote | None declared |
| A.M. Superfoods Bowl w/ Toast for Four | Tree Nuts, Wheat, Gluten |
| Blueberry Muffins for Four | Egg, Milk, Wheat, Gluten |
| Continental Breakfast for Eight | Egg, Milk, Wheat, Gluten |
| Sunrise Granola Bowl w/Muffins for Four | Egg, Milk, Tree Nuts, Wheat, Gluten |
The Classics Allergens at First Watch
On the First Watch allergen menu, soy leads The Classics at 10 of its 20 items. Egg and milk follow at seven apiece, and eight plain meats carry no declaration.
| Item | Contains |
|---|---|
| Traditional: Cage-Free Whole Eggs | Egg, Milk, Soy |
| Traditional: Cage-Free Egg Whites | Egg, Soy |
| Traditional: Bacon | None declared |
| Traditional: Chicken Sausage | None declared |
| Traditional: Smoked Ham | Celery |
| Traditional: Pork Sausage | None declared |
| Traditional: Turkey Sausage | Soy, Mustard |
| Traditional: Seasoned Potatoes | None declared |
| Traditional: Whole Grain Toast w/Preserves | Milk, Soy, Wheat, Gluten |
| Tri-fecta: Plain Multigrain Pancake | Egg, Milk, Soy, Wheat, Gluten |
| Tri-fecta: Belgian Waffle | Egg, Milk, Soy, Wheat, Gluten |
| Tri-fecta: Bacon | None declared |
| Tri-fecta: Chicken Sausage | None declared |
| Tri-fecta: Pork Sausage | None declared |
| Tri-fecta: Turkey Sausage | Soy, Mustard |
| Tri-fecta: Cage-Free Whole Eggs | Egg, Milk, Soy |
| Tri-fecta: Cage-Free Egg Whites | Egg, Soy |
| Biscuits & Turkey Sausage Gravy w/Eggs | Egg, Milk, Soy, Wheat, Celery, Gluten |
| Million Dollar Bacon | None declared |
| Million Dollar Potatoes | Milk |
The Hits Allergens at First Watch
All four dishes on The Hits declare egg, milk and soy, from the Chickichanga to the Elevated Egg Sandwich.
| Item | Contains |
|---|---|
| Chickichanga | Egg, Milk, Soy, Wheat, Celery, Gluten |
| Barbacoa Breakfast Tacos | Egg, Milk, Soy, Wheat, Gluten |
| Farmstand Breakfast Tacos | Egg, Milk, Soy, Wheat, Celery, Gluten |
| Elevated Egg Sandwich | Egg, Milk, Sesame, Soy, Wheat, Gluten, Mustard |
The Sweet Side Allergens at First Watch
Gluten shows up on 11 of the 13 items in The Sweet Side. Egg and milk follow close behind at ten apiece, and only the syrups carry none. A side of pancakes from this list becomes the base for an off-menu pancake build.
| Item | Contains |
|---|---|
| Plain Multigrain Pancakes | Egg, Milk, Soy, Wheat, Gluten |
| Banana Crunch Pancakes | Egg, Milk, Soy, Tree Nuts, Wheat, Gluten |
| Carrot Cake & Pecan Pancakes | Egg, Milk, Soy, Tree Nuts, Wheat, Gluten |
| Chocolate Chip Pancakes | Egg, Milk, Soy, Wheat, Gluten |
| Blueberry Pancakes | Egg, Milk, Soy, Wheat, Gluten |
| Lemon Ricotta Pancakes | Egg, Milk, Soy, Wheat, Gluten |
| Belgian Waffle | Egg, Milk, Soy, Wheat, Gluten |
| Strawberry Tres Leches French Toast | Egg, Milk, Soy, Wheat, Gluten |
| Floridian French Toast | Egg, Milk, Wheat, Gluten |
| French Toast | Egg, Milk, Soy, Wheat, Gluten |
| Regular Syrup | None declared |
| Maple Syrup | None declared |
| Sugar-Free Syrup | Gluten |
Hashes Allergens at First Watch
Both First Watch Hashes declare egg, milk and soy, tied to the same skillet base under different toppings.
| Item | Contains |
|---|---|
| Farmhouse Skillet Hash | Egg, Milk, Soy, Wheat, Gluten |
| Market Skillet Hash | Egg, Milk, Soy, Wheat, Gluten |
Bowls Allergens at First Watch
Every Bowl on this list declares egg, milk and soy, the shared base under the Power Breakfast, Pesto Chicken and Barbacoa builds.
| Item | Contains |
|---|---|
| Power Breakfast Quinoa Bowl | Egg, Milk, Soy, Celery, Mustard |
| Pesto Chicken Quinoa Bowl | Egg, Milk, Soy, Celery, Mustard |
| Barbacoa Chilaquiles Breakfast Bowl | Egg, Milk, Soy |
The Healthier Side Allergens at First Watch
Wheat and gluten appear on all five dishes in The Healthier Side, and egg follows close behind on four of the five.
| Item | Contains |
|---|---|
| Avocado Toast | Egg, Milk, Soy, Wheat, Gluten |
| A.M. Superfoods Bowl | Tree Nuts, Wheat, Gluten |
| Power Wrap | Egg, Milk, Soy, Wheat, Gluten |
| Healthy Turkey | Egg, Milk, Soy, Wheat, Gluten |
| Tri-Athlete | Egg, Soy, Wheat, Gluten |
Omelets Allergens at First Watch
Every First Watch Omelet declares egg, milk and soy, the shared base under the Bacado, Chile Chorizo and Works fillings.
| Item | Contains |
|---|---|
| Bacado Omelet | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| Chile Chorizo Omelet | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| The Works Omelet | Egg, Milk, Soy, Wheat, Celery, Gluten, Mustard |
Frittatas Allergens at First Watch
Both Frittatas declare egg, milk and soy, and the Smoked Salmon version adds fish on top of that base.
| Item | Contains |
|---|---|
| Frittata Rustica | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| Smoked Salmon & Roasted Veggie Frittata | Egg, Fish, Milk, Soy, Wheat, Gluten, Mustard |
Benedicts Allergens at First Watch
Mustard turns up on all four Benedicts, and egg and milk each follow on three of the four.
| Item | Contains |
|---|---|
| Classic Benedict | Egg, Milk, Soy, Wheat, Celery, Gluten, Mustard |
| BLT Benedict | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| Smoked Salmon Benedict | Egg, Fish, Milk, Soy, Wheat, Gluten, Mustard |
| Lemon Dressed Organic Mixed Greens | Mustard |
Share Allergens at First Watch
Share keeps to two dishes: Million Dollar Bacon carries no declaration, while Holey Donuts lists egg, milk, soy, wheat and gluten.
| Item | Contains |
|---|---|
| Million Dollar Bacon | None declared |
| Holey Donuts | Egg, Milk, Soy, Wheat, Gluten |
Juice & Sips Allergens at First Watch
None of the seven Juice & Sips pours carries a declared allergen, from Kale Tonic to the Passion Fruit Mint Sparkler.
| Item | Contains |
|---|---|
| Morning Meditation | None declared |
| Kale Tonic | None declared |
| Purple Haze | None declared |
| Immunity Boost | None declared |
| Berry Lime Sparkler | None declared |
| Blood Orange Citrus Sparkler | None declared |
| Passion Fruit Mint Sparkler | None declared |
Boozy Allergens at First Watch
Seven of the nine Boozy pours carry no declaration; the Million Dollar Bloody Mary and the Cold Brew “Tini” are the two exceptions.
| Item | Contains |
|---|---|
| Blackberry Bramble Sangria | None declared |
| Cinnamon Toast Crunch Cereal Milk | None declared |
| Pomegranate Mimosa | None declared |
| Million Dollar Bloody Mary | Fish, Soy, Celery |
| Spiked Lavendar Lemonade | None declared |
| Mimosa | None declared |
| Pomegranate Sunrise | None declared |
| Cold Brew “Tini” | Milk, Soy |
| Lavendar Lemon Mimosa | None declared |
Iced Coffee Allergens at First Watch
Milk appears on all three Iced Coffee drinks, and soy follows on two of them.
| Item | Contains |
|---|---|
| Iced Coffee | Milk |
| Mint Mocha Iced Coffee | Milk, Soy |
| Honey Caramel Crunch | Milk, Soy, Tree Nuts |
More Drinks Allergens at First Watch
Ten of the 13 More Drinks options carry no declaration; Hot Chocolate, Reduced-Fat Milk and Oat Milk are the three that list milk.
| Item | Contains |
|---|---|
| Project Sunrise Coffee – Regular | None declared |
| Project Sunrise Coffee – Decaf | None declared |
| Cold Brew Coffee | None declared |
| Herbal Tea | None declared |
| Fresh-brewed Iced Tea – Unsweetened | None declared |
| Fresh-brewed Iced Tea – Sweetened | None declared |
| Fresh Iced Tea – Seasonal Blackberry | None declared |
| Hot Chocolate | Milk, Soy |
| Reduced-Fat Milk | Milk |
| Oat Milk | Milk |
| Coca-Cola Soft Drinks | None declared |
| 100% Orange Juice | None declared |
| Grapefruit, Apple, or Cranberry Juice | None declared |
Sandwiches Allergens at First Watch
Mustard turns up on every First Watch sandwich, and egg and milk each follow on seven of the eight.
| Item | Contains |
|---|---|
| Monterey Club Sandwich (No Greens or Soup) | Egg, Milk, Wheat, Gluten, Mustard |
| Market Veggie (No Greens Or Soup) | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| Roast Beef & Havarti (No Greens Or Soup) | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| Ham & Gruyere Melt (No Greens Or Soup) | Egg, Milk, Soy, Wheat, Celery, Gluten, Mustard |
| BLTE (No Greens or Soup) | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| Veggie Burger (No Greens Or Soup) | Egg, Milk, Sesame, Soy, Wheat, Gluten, Mustard |
| Baja Turkey Burger (No Greens Or Soup) | Egg, Milk, Sesame, Soy, Wheat, Gluten, Mustard |
| Lemon Dressed Greens | Mustard |
Salads Allergens at First Watch
Every Salad on this list declares milk, soy and wheat, from the Kale & Berry to the Chicken Avocado Chop.
| Item | Contains |
|---|---|
| Kale & Berry Salad | Milk, Soy, Tree Nuts, Wheat, Gluten, Mustard |
| Cobb Salad | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| Sweet Honey Pecan Salad | Milk, Soy, Tree Nuts, Wheat, Gluten, Mustard |
| Chicken Avocado Chop Salad | Milk, Soy, Wheat, Gluten, Mustard |
Soups Allergens at First Watch
Milk, soy and wheat each appear on 5 of the 7 Soups, and the Chicken w/Wild Rice Soup is the only one built without soy or wheat.
| Item | Contains |
|---|---|
| Tomato Basil Soup (No Crackers) | Milk, Soy, Wheat, Celery, Gluten |
| Broccoli Cheddar (No Crackers) | Milk, Soy, Wheat, Gluten, Mustard |
| Clam Chowder (No Crackers) | Fish, Milk, Shellfish, Wheat, Celery, Gluten |
| Market Vegetable Soup (No Crackers) | Soy, Celery, Mustard |
| Italian Wedding Soup (No Crackers) | Egg, Milk, Soy, Wheat, Celery, Gluten |
| Chicken w/Wild Rice Soup (No Crackers) | Milk, Celery |
| Side of Crackers | Soy, Wheat, Gluten |
Sides Allergens at First Watch
The First Watch allergen menu lists milk on 18 of the 29 Sides, and wheat and gluten each follow on 15, mostly the muffins and biscuit builds.
| Item | Contains |
|---|---|
| Million Dollar Potatoes | Milk |
| Plain Grits w/ Butter | Milk, Soy |
| Cheesy Grits | Milk |
| Fresh Seasonal Fruit | None declared |
| Fresh Seasoned Potatoes | None declared |
| Biscuit & Gravy | Milk, Soy, Wheat, Celery, Gluten |
| Biscuit w/Butter, Honey & Preserves | Milk, Soy, Wheat, Gluten |
| Whole Grain Toast w/Butter & Preserves | Milk, Soy, Wheat, Gluten |
| English Muffin w/Butter & Preserves | Milk, Soy, Wheat, Gluten |
| Gluten-Free Toast w/Preserves (No Butter) | None declared |
| Banana Nut Muffin | Egg, Milk, Tree Nuts, Wheat, Gluten |
| Blueberry Muffin | Egg, Milk, Wheat, Gluten |
| Carrot Pecan Muffin | Egg, Milk, Tree Nuts, Wheat, Gluten |
| Chocolate Chip Muffin | Egg, Milk, Soy, Wheat, Gluten |
| Chocolate Chocolate Muffin | Egg, Milk, Soy, Wheat, Gluten |
| Cinnamon Chip Muffin | Egg, Milk, Soy, Wheat, Gluten |
| Cinnamon Oatmeal Muffin | Egg, Milk, Wheat, Gluten |
| Lemon Coconut Chia Muffin | Egg, Milk, Wheat, Gluten |
| Lemon Ricotta Muffin | Egg, Milk, Wheat, Gluten |
| Pumpkin Muffin | Egg, Milk, Soy, Wheat, Gluten |
| Seal Salt Toffee Muffin | Egg, Milk, Soy, Tree Nuts, Wheat, Gluten |
| Hardwood Smoked Bacon | None declared |
| Smoked Ham | Celery |
| Pork Sausage Links | None declared |
| Chicken Apple Sausage Patties | None declared |
| Turkey Sausage Links | Soy, Mustard |
| Sliced Avocado | None declared |
| Roasted Onions | None declared |
| Lemon Dressed Organic Mixed Greens | Mustard |
Kids Meal Allergens at First Watch
Every Kids Meal plate declares milk, soy and wheat, from the Bacon & Egg plate to the Half Waffle.
| Item | Contains |
|---|---|
| Kid’s Bacon & Egg w/Toast & Fresh Fruit | Egg, Milk, Soy, Wheat, Gluten |
| Kid’s Grilled Cheese w/ Fresh Fruit | Milk, Soy, Wheat, Gluten |
| Kid’s Chocolate Chip Pancakes (No Meat) | Egg, Milk, Soy, Wheat, Gluten |
| Kid’s French Toast (No Meat) | Egg, Milk, Soy, Wheat, Gluten |
| Kid’s Half Waffle (No Meat) | Egg, Milk, Soy, Wheat, Gluten |
Meat Options Allergens at First Watch
Both Meat Options sides declare wheat and gluten, tied to the granola and oats base under each kids’ bowl.
| Item | Contains |
|---|---|
| Kid’s Sunrise Granola Bowl w/ Toast | Milk, Tree Nuts, Wheat, Gluten |
| Kid’s Oats w/ Chicken Sausage | Wheat, Gluten |
Dairy-Free Options at First Watch
Milk does not appear in the declared list for 67 of the 165 dishes on the First Watch allergen menu. The Classics carries the largest share, 13 dishes. Most are egg preparations, meats and potatoes ordered without a creamy side.
Sides follows with 11, and More Drinks and Boozy add ten and eight, largely black coffee, juices and spirit-forward pours built without cream or milk. Juice & Sips and the Group Ordering trays each clear six or more, and the remaining sections split the rest in ones and twos.
Ordering Gluten-Free at First Watch
Wheat and gluten are both absent from the declared list on 79 of the 165 dishes on the First Watch allergen menu. The Classics leads with 16 such dishes, mostly plain eggs, meats and seasoned potatoes. Sides follows with 14, and More Drinks and Boozy clear 13 and nine, largely black coffee, juices and spirit pours. Juice & Sips, the Group Ordering trays, Bowls and Iced Coffee round out most of what remains, a handful of rows apiece.
Cross-Contact and Shared Equipment at First Watch
The First Watch allergen menu covers every section the same way, row by row rather than by kitchen station. Every US First Watch location runs one kitchen for the whole menu, from griddled hash to catfish-free brunch plates. Fried sides, gravies and griddle items pass through equipment that other wheat- and soy-heavy dishes have already used that shift. Telling a server about a serious allergy before ordering covers what this allergen menu cannot. No kitchen can guarantee a completely allergen-free plate. Cross contact stays possible everywhere.
First Watch Allergen Menu FAQs
About the author
Sophia W. Steadham writes MenuQuill. She is a food blogger and restaurant review expert who has spent years eating her way through American chain menus, from small-town drive-thrus to national roll-outs.