Madeleine Hull
Eating keto at First Watch can be a delicious and satisfying experience with a bit of planning and creativity. While the menu is primarily focused on breakfast and brunch items, many dishes can be easily adapted to fit a low-carb, high-fat keto lifestyle. Start by opting for egg-based meals like omelets or scrambles, loaded with vegetables like spinach, avocado, or mushrooms, and ask for them to be cooked in butter or olive oil instead of vegetable oil. Skip the toast, pancakes, and hash browns, and instead, choose protein-rich options like bacon, sausage, or smoked salmon. Don’t hesitate to customize your order by swapping high-carb sides for extra greens or a side of cheese. With mindful choices, you can enjoy a keto-friendly meal at First Watch without sacrificing flavor or satisfaction.
| Characteristics | Values |
|---|---|
| Menu Options | Focus on low-carb, high-fat meals like omelets, avocado dishes, and salads. |
| Avoid High-Carb Items | Skip pancakes, waffles, bread, and sugary drinks. |
| Protein Choices | Opt for eggs, bacon, sausage, or ham without breading or sweeteners. |
| Vegetable Options | Choose non-starchy veggies like spinach, mushrooms, or tomatoes. |
| Dressing and Sauces | Use olive oil, vinegar, or sugar-free dressings; avoid honey or sugary sauces. |
| Beverages | Drink coffee or tea with heavy cream or unsweetened almond milk; avoid juice. |
| Customization | Request no bread, tortillas, or high-carb toppings. |
| Breakfast Focus | Prioritize egg-based meals with cheese, veggies, and healthy fats. |
| Portion Control | Stick to moderate protein portions and increase healthy fats like avocado. |
| Dessert Alternatives | Skip desserts; opt for berries with whipped cream if available (low-carb). |
| Special Requests | Ask for substitutions like lettuce wraps instead of bread or tortillas. |
| Keto-Friendly Sides | Choose sides like bacon, avocado, or extra veggies instead of potatoes. |
| Check Nutritional Info | Verify carb counts and customize orders to stay under 20-50g net carbs/day. |
| Avoid Hidden Sugars | Be cautious of marinades, sauces, or cured meats with added sugars. |
| Meal Examples | Keto Breakfast Sandwich (no bread), Cobb Salad with avocado and bacon. |
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What You'll Learn
- Menu Navigation Tips: Identify keto-friendly options like egg-based dishes, avocado, and bunless burgers
- Customization Hacks: Request no bread, sugar-free sauces, and extra veggies for low-carb meals
- Breakfast Choices: Opt for omelets, bacon, and sugar-free coffee or tea
- Lunch/Dinner Picks: Choose grilled chicken, salads with oil/vinegar, and steamed veggies
- Avoid Pitfalls: Skip sugary drinks, breaded items, and high-carb sides like potatoes or rice
Menu Navigation Tips: Identify keto-friendly options like egg-based dishes, avocado, and bunless burgers
When navigating the menu at First Watch to stay keto-friendly, focus on egg-based dishes as your primary go-to. Eggs are naturally low in carbs and high in protein, making them an ideal keto choice. Look for options like omelets or scrambled eggs, but be mindful of fillings. Opt for vegetables like spinach, mushrooms, or bell peppers, and avoid starchy additions like potatoes or beans. Cheese is also a great keto-friendly addition, so feel free to include it in your egg dishes. Always ask for your eggs to be cooked in butter or olive oil instead of vegetable oils to keep it keto-compliant.
Another excellent keto option at First Watch is avocado. Avocado is rich in healthy fats and low in carbs, making it a perfect addition to your meal. Many menu items feature avocado, such as avocado toast—simply ask for it without the toast to keep it keto. You can also request avocado as a side or topping for your egg dishes. Pairing avocado with eggs creates a satisfying and nutrient-dense meal that aligns with your keto goals.
For a heartier option, consider ordering bunless burgers. First Watch often offers burgers that can be customized to fit a keto diet. Skip the bun entirely and ask for extra lettuce or a lettuce wrap instead. Load up on toppings like cheese, bacon, and avocado, but avoid sugary sauces like ketchup. Instead, opt for mustard, mayo, or a sugar-free sauce if available. This way, you can enjoy a burger without the carb-heavy bun while staying within your keto macros.
When in doubt, don’t hesitate to customize your order. Most restaurants, including First Watch, are accommodating to dietary requests. For example, swap out high-carb sides like toast, pancakes, or potatoes for low-carb alternatives like extra vegetables, a side salad (without sugary dressings), or additional avocado. Be clear about your dietary needs and ask for modifications to ensure your meal remains keto-friendly. This proactive approach ensures you stay on track while enjoying your meal.
Lastly, be mindful of hidden carbs in sauces, dressings, and seasonings. Many menu items may seem keto-friendly at first glance but could be paired with high-carb additions. Always ask for sauces and dressings on the side, and opt for olive oil, vinegar, or mustard instead of sugary options. Additionally, be cautious of seasoned or flavored dishes, as these may contain added sugars or starches. By staying vigilant and asking questions, you can confidently identify and enjoy keto-friendly options at First Watch.
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Customization Hacks: Request no bread, sugar-free sauces, and extra veggies for low-carb meals
When dining at First Watch and aiming to stick to a keto diet, customization is key. One of the most effective strategies is to request no bread with your meal. Many First Watch dishes come with toast or biscuits, which are high in carbs and can easily derail your keto goals. Politely ask your server to exclude these items from your order. This simple hack instantly reduces the carb count of your meal, allowing you to focus on the protein and healthy fats. If you’re worried about feeling unsatisfied without the bread, remember that the keto diet emphasizes fullness from fats and proteins, so you won’t miss it once you’re accustomed to the lifestyle.
Another crucial customization hack is to opt for sugar-free sauces whenever possible. Many sauces and dressings at First Watch, such as maple syrup, jams, or sweetened dressings, are loaded with sugar and carbs. Instead, ask for sugar-free alternatives or request olive oil, avocado oil, or plain mustard on the side. For example, if you’re ordering eggs or a salad, skip the sugary toppings and go for a drizzle of oil and vinegar or a sprinkle of herbs and spices. This ensures your meal remains low-carb while still being flavorful and enjoyable.
To further enhance your keto experience at First Watch, request extra veggies in place of carb-heavy sides. Many dishes come with potatoes, rice, or fruit, which are not keto-friendly. Swap these out for double servings of low-carb vegetables like spinach, avocado, tomatoes, or zucchini. For instance, if you’re ordering an omelet, ask for it to be served with a side of sautéed spinach or a fresh avocado slice instead of toast or hash browns. This not only keeps your meal low-carb but also boosts your fiber and nutrient intake, aligning perfectly with keto principles.
When ordering keto at First Watch, don’t be afraid to communicate your dietary needs clearly to your server. Let them know you’re following a low-carb diet and need specific modifications. Most restaurants, including First Watch, are accustomed to accommodating dietary restrictions and will be happy to help. For example, you could say, “I’d like the avocado toast, but without the bread, and could you add extra avocado and a side of spinach instead?” Being specific ensures you get exactly what you need to stay on track with your keto goals.
Finally, be mindful of portion sizes and the overall composition of your meal. Even with customizations, some dishes at First Watch may still contain hidden carbs or excessive calories. Focus on meals centered around eggs, meats, healthy fats, and non-starchy vegetables. For instance, the Elevated Egg Sandwich can be ordered without the bun, with added avocado and a side of greens, transforming it into a keto-friendly option. By combining these customization hacks—no bread, sugar-free sauces, and extra veggies—you can enjoy a delicious, satisfying, and fully keto meal at First Watch.
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Breakfast Choices: Opt for omelets, bacon, and sugar-free coffee or tea
When dining at First Watch and aiming to stay within your keto guidelines, breakfast choices are abundant and can be easily tailored to fit your low-carb, high-fat diet. Opt for omelets as your primary meal, as they are highly customizable and naturally low in carbs. First Watch offers a variety of omelets, and you can request modifications to make them keto-friendly. For instance, choose an omelet filled with cheese, spinach, mushrooms, or avocado, all of which are keto-approved ingredients. Avoid fillings like potatoes, beans, or high-sugar options like fruit or sweetened sauces. Instead, ask for extra cheese or vegetables to keep the meal satisfying and aligned with your macros.
Bacon is another excellent keto-friendly option to pair with your omelet. It’s high in fat and protein, making it a perfect addition to your breakfast. First Watch typically serves high-quality bacon, and you can request a double order if you’re looking to increase your fat intake. Be mindful of portion sizes, as even though bacon is keto-friendly, it’s still calorie-dense. Pairing it with an omelet ensures a balanced meal that keeps you full and energized throughout the morning.
When it comes to beverages, sugar-free coffee or tea is your best bet. Avoid juices or sweetened drinks, as they are high in carbs and sugar. Instead, order black coffee or tea and ask for heavy cream instead of milk to keep it keto-friendly. If you prefer flavored coffee, ensure it’s unsweetened or use a sugar substitute like stevia. This keeps your carb count low while still allowing you to enjoy your morning beverage.
To further customize your keto breakfast at First Watch, consider adding a side of avocado or a small portion of sausage. Avocado is rich in healthy fats and pairs well with omelets and bacon. If you’re not in the mood for bacon, sausage can be a good alternative, but always verify that it’s free from added sugars or fillers. Stick to simple, whole-food options to ensure your meal remains keto-compliant.
Lastly, don’t hesitate to communicate your dietary needs to the staff. Most First Watch locations are accommodating and willing to make adjustments to suit your keto lifestyle. By focusing on omelets, bacon, and sugar-free beverages, you can enjoy a delicious and satisfying breakfast while staying true to your keto goals. This approach ensures you start your day with the right balance of fats, proteins, and minimal carbs.
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Lunch/Dinner Picks: Choose grilled chicken, salads with oil/vinegar, and steamed veggies
When dining at First Watch and aiming to stick to a keto diet, your lunch or dinner choices should focus on high-fat, moderate-protein, and low-carb options. A great starting point is grilled chicken, which is a keto-friendly protein source that’s both filling and versatile. Opt for grilled chicken breasts or thighs, as they are typically prepared without breading or added sugars. Avoid any sauces or glazes that may contain hidden sugars, and instead, ask for olive oil, butter, or a squeeze of lemon to enhance the flavor while keeping it keto-compliant. Grilled chicken pairs well with other low-carb sides, making it an excellent base for your meal.
Next, salads with oil and vinegar are a fantastic keto-friendly option at First Watch. Choose a salad with a variety of non-starchy vegetables like spinach, mixed greens, cucumbers, avocado, and olives. These ingredients are low in carbs and high in healthy fats, which align perfectly with keto principles. Skip croutons, dried fruits, or sugary dressings, as these can quickly add unwanted carbs. Instead, request olive oil and balsamic vinegar or a simple oil-based dressing on the side, allowing you to control the amount and avoid hidden sugars. Adding grilled chicken to your salad can also make it a more satisfying and balanced meal.
Steamed veggies are another excellent side option to complement your keto meal at First Watch. Opt for low-carb vegetables like broccoli, cauliflower, zucchini, or asparagus, which are nutrient-dense and won’t spike your blood sugar. Avoid starchy options like potatoes or corn, as these are higher in carbs and not suitable for keto. If available, ask for butter or olive oil to be added to your steamed veggies for extra flavor and to increase your fat intake, which is crucial for staying in ketosis. Steamed veggies provide fiber and essential nutrients, making them a smart addition to your grilled chicken or salad.
When ordering, be clear about your dietary needs and don’t hesitate to customize your meal. For example, you can ask for your grilled chicken to be served with a double portion of steamed veggies instead of a carb-heavy side like rice or bread. Similarly, if you’re ordering a salad, request the dressing on the side and specify that you’d like oil and vinegar. First Watch is generally accommodating to dietary restrictions, so take advantage of this to ensure your meal fits within your keto goals. By focusing on grilled chicken, salads with oil/vinegar, and steamed veggies, you can enjoy a delicious and satisfying keto meal at First Watch without compromising your diet.
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Avoid Pitfalls: Skip sugary drinks, breaded items, and high-carb sides like potatoes or rice
When dining at First Watch while following a keto diet, it’s crucial to avoid sugary drinks to stay on track. Many beverages, such as fruit juices, sweetened teas, or sodas, are loaded with carbohydrates and can quickly derail your keto goals. Instead, opt for unsweetened iced tea, black coffee, or water with a slice of lemon or lime. These choices keep your carb intake minimal while still allowing you to enjoy a refreshing drink. Remember, even small amounts of sugar can add up, so always check the menu for unsweetened or low-carb options.
Another common pitfall to avoid is breaded items, which are often coated in carb-heavy breadcrumbs or batters. Dishes like breaded chicken or fish may seem protein-rich, but the breading adds unnecessary carbohydrates. Instead, look for grilled, baked, or broiled options that are prepared without breading. For example, a grilled chicken breast or a plain omelet can be excellent keto-friendly choices. Always ask your server about preparation methods to ensure your meal aligns with your dietary needs.
High-carb sides like potatoes, rice, or toast are also major obstacles when eating keto at First Watch. These sides are typically served alongside entrees but are packed with carbs that can hinder ketosis. Instead, request substitutions like extra vegetables (without added sugars or sauces), avocado, or a side salad with olive oil and vinegar. Many restaurants, including First Watch, are accommodating to dietary requests, so don’t hesitate to customize your order. Avoiding these high-carb sides ensures your meal remains low in carbs and high in healthy fats and proteins.
Lastly, be mindful of hidden carbs in sauces, dressings, and toppings. Even if you avoid sugary drinks, breaded items, and high-carb sides, certain condiments can sneak in unwanted carbohydrates. For instance, sweet glazes, honey mustard, or fruit-based salsas often contain added sugars. Opt for plain sauces like butter, olive oil, or sugar-free dressings instead. Always review the menu carefully or ask your server for recommendations to ensure every component of your meal is keto-friendly. By staying vigilant about these details, you can enjoy a satisfying keto meal at First Watch without falling into common pitfalls.
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Frequently asked questions
First Watch offers several keto-friendly breakfast options, such as the Elevated Egg Sandwich without the bun, the Smoked Salmon Avocado Toast without the toast, or a custom omelet with veggies and cheese, paired with avocado or bacon.
Yes, First Watch is accommodating with substitutions. You can swap toast, pancakes, or potatoes for extra veggies, avocado, or a side salad to keep your meal keto-compliant.
Absolutely! Try the Santa Fe Chicken Salad without the tortilla strips, the Market Veggie Burger without the bun, or the Hickory Smoked Bacon BLT without the bread, paired with a side of avocado or eggs.
Yes, opt for unsweetened iced tea, black coffee, or water with lemon or lime. Avoid sugary drinks and ask for sugar-free syrup if available for flavored coffee.
Focus on high-fat, low-carb options like eggs, avocado, bacon, and non-starchy vegetables. Skip grains, sugars, and starchy sides, and don’t hesitate to customize your order to fit your keto needs.
