The First Watch allergen menu tracks twelve declared allergens across 170 dishes in 22 menu sections, from griddled hash to spiked juice bar pours. Milk turns up on 100 of the 170 rows, ahead of gluten at 89 and soy and wheat at 88 each. 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 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 170 dishes across 22 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
22
Menu sections covered
170
Dishes checked
12
Allergens tracked
70
Dishes with no milk listed
81
Dishes with no gluten listed
51
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. Eleven of the twelve allergen columns appear across the grid, led by milk, gluten and soy, and no row declares peanuts. First Watch keeps its prices on a separate page rather than mixing them into this grid.
2026 Holiday Seasonal LTO Menu Allergens at First Watch
Four of the 5 dishes on the 2026 Holiday Seasonal LTO Menu list egg, milk, soy, wheat and gluten. Prickly Paradise is the only one carrying no declaration. Truffle Bacon & Brie Hash also declares mustard. Smoked Ham, a meat choice with the Cinnamon Chip Pancake Breakfast, declares celery, which the dish row does not carry.
| Item | Contains |
|---|---|
| Prickly Paradise | None declared |
| Caramel Apple Cinnamon Roll | Egg, Milk, Soy, Wheat, Gluten |
| Truffle Bacon & Brie Hash | Egg, Milk, Soy, Wheat, Gluten, Mustard |
| Double Crunch Breakfast Tacos | Egg, Milk, Soy, Wheat, Gluten |
| Cinnamon Chip Pancake Breakfast | Egg, Milk, Soy, 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, soy, wheat and gluten. Celery and mustard appear on four of the six, and The Early Bird and The Main Character carry neither.
| Item | Contains |
|---|---|
| The Banger | Egg, Milk, Soy, Wheat, Celery, 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, Celery, Gluten, Mustard |
| The OG | 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 appear on 4 of the 9 items on the 2026 Group Ordering Menu, from the muffins to the granola bowls. Five items 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 rows. Egg and milk follow at seven apiece, and eight rows of plain meat, potatoes or bacon carry no declaration. Rows beginning Traditional and Tri-fecta list each egg, meat and toast choice separately.
| 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, soy, wheat and gluten, from the Chickichanga to the Elevated Egg Sandwich. Celery appears on the Chickichanga and the Farmstand Breakfast Tacos, and the Elevated Egg Sandwich adds sesame and mustard.
| 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 at ten apiece, and only the Regular and Maple syrups carry no declaration. Lemon Ricotta Pancakes anchor an off-menu pancake build that regulars request by name.
| 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, soy, wheat and gluten, with 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, soy, and none declares wheat or gluten. Power Breakfast Quinoa Bowl and Pesto Chicken Quinoa Bowl add celery and mustard, while Barbacoa Chilaquiles Breakfast Bowl stops at egg, milk and soy.
| 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 seven dishes in The Healthier Side, and milk follows on five of the seven. Tree nuts appear on three: Sunrise Granola Bowl, Steel-Cut Oatmeal w/Pecans and A.M. Superfoods Bowl.
| Item | Contains |
|---|---|
| Avocado Toast | Egg, Milk, Soy, Wheat, Gluten |
| Sunrise Granola Bowl (No Muffin) | Milk, Tree Nuts, Wheat, Gluten |
| Steel-Cut Oatmeal w/Pecans (No Muffin) | Milk, Tree Nuts, 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, soy, wheat, gluten and mustard, and The Works Omelet adds celery.
| 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, soy, wheat, gluten and mustard. 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 rows here. The three Benedicts also declare egg, milk, soy, wheat and gluten, and Smoked Salmon Benedict adds fish. The Lemon Dressed Organic Mixed Greens declare mustard alone.
| 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 on the First Watch allergen menu: 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. That holds 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 (fish, soy and celery) and the Cold Brew “Tini” (milk and soy) 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. Honey Caramel Crunch adds tree nuts.
| 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 all seven sandwiches and on the Lemon Dressed Greens, while egg, milk, wheat and gluten each appear on every sandwich. The Veggie Burger and Baja Turkey Burger add sesame.
| 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, wheat, gluten and mustard, from the Kale & Berry to the Chicken Avocado Chop. Kale & Berry and Sweet Honey Pecan add tree nuts, and Cobb Salad adds egg.
| 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, wheat, celery and gluten each show up on 5 of the 7 Soups rows. The Side of Crackers is one of the seven. Clam Chowder alone declares fish and shellfish.
| 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. Wheat and gluten each follow on 15, mostly the muffins and biscuit builds, and eight sides carry no declaration.
| 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
Wheat and gluten appear on 7 of the 10 Kids Meal rows, and milk and soy on six each. Bacon and Pork Sausage from the guide’s Meat Options block declare nothing, while Turkey Sausage declares soy and mustard.
| 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 |
| Bacon (Meat Option) | None declared |
| Pork Sausage (Meat Option) | None declared |
| Turkey Sausage (Meat Option) | Soy, Mustard |
| 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 70 of the 170 dishes on the First Watch allergen menu. The Classics carries the largest share, 13 rows. Most are plain meats, potatoes and egg whites with no cream or butter in the declaration.
Sides follows with 11, and More Drinks and Boozy add ten and eight, largely coffee, tea, juices and spirit pours. Juice & Sips adds seven and the Group Ordering items six, and the remaining sections add 15 more between them.
Ordering Gluten-Free at First Watch
Wheat and gluten are both absent from the declared list on 81 of the 170 dishes on the First Watch allergen menu. The Classics leads with 16 such rows, mostly plain eggs, meats and seasoned potatoes. Sides follows with 14, and More Drinks and Boozy clear 13 and nine. Juice & Sips adds seven and the Group Ordering items five, with Bowls, Iced Coffee and Kids Meal at three each.
The guide notes that items it labels gluten-free lack gluten-containing ingredients but are prepared on shared equipment, including a shared toaster, so cross contact is likely.
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. The guide states that every First Watch kitchen shares cooking and preparation areas, including common toasters, grills and utensils. It also says cross contact is a risk despite its handling procedures.
The guide leaves out supplier “may contain” and “produced in a facility” statements, and it does not list highly refined soybean oil. Telling a server about an allergy before ordering covers what this allergen menu cannot, because no kitchen can guarantee a completely allergen-free plate.
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.