Updated for 2026

First Watch Gluten Free Menu: Options, Prices & What to Know
(2026 Guide)

Eating gluten-free at a restaurant that serves mostly pancakes, waffles, and French toast sounds tricky. However, the First Watch gluten free menu has more safe options than you might expect. The kitchen uses fresh, made-to-order ingredients for every dish, which means modifications are easy to request and the staff is used to handling dietary needs on a daily basis. This guide lists safe options, items to avoid, honest cross-contamination warnings, and a complete breakdown of vegan and allergen-friendly choices.

Safe Options Listed Cross-Contamination Notes Updated 2026 Allergen Friendly

Does First Watch Have a Gluten Free Menu?

First Watch does not have a separate gluten-free kitchen, but it offers many gluten-free options for breakfast, lunch, and drinks. Most locations have gluten-free bread, usually Udi’s or Little Northern Bakehouse brand, for a small extra charge that varies by location. The kitchen uses shared cooking equipment, so there is risk of cross-contamination. Anyone with celiac disease should always inform their server before ordering.

  • ✅

    Gluten-Free Options Available

    Many breakfast, lunch, and drink items are naturally gluten-free or can be modified with a simple request to the server.

  • 🍞

    Gluten-Free Bread Available

    Most locations carry Udi’s or Little Northern Bakehouse gluten-free bread as a substitute for any sandwich or toast item, usually for a small upcharge.

  • ⚠️

    No Dedicated GF Kitchen

    First Watch uses shared cooking equipment across the kitchen, so cross-contamination is possible on any item regardless of modifications.

🚨

Celiac disease warning: First Watch does not operate a certified gluten-free kitchen. If you have celiac disease or a severe gluten sensitivity, always inform your server before ordering and consider the risk of cross-contamination carefully before dining.

First Watch Gluten Free Menu Items

The table below lists items that are naturally gluten-free or can be made gluten-free with a simple change. The status column shows which items are safe as served and which ones need a small change before ordering.

Item
Price
Calories
Status
  • Fresh Seasonal Fruit
    $4.69
    80 cal
    Naturally gluten free
  • Lemon Dressed Organic Mixed Greens
    $3.59
    70 cal
    Naturally gluten free
  • Side of Sliced Avocado
    $2.99
    80 cal
    Naturally gluten free
  • Hardwood Smoked Bacon
    $5.49
    160 cal
    Naturally gluten free
  • Smoked Ham
    $4.89
    160 cal
    Naturally gluten free
  • Turkey Sausage
    $4.89
    220 cal
    Naturally gluten free
  • Chicken Apple Sausage Patty
    $4.89
    180 cal
    Naturally gluten free
  • Side Two Eggs
    $4.79
    140 to 220 cal
    Naturally gluten free
  • Bob’s Red Mill Grits
    $3.49
    180 cal
    Naturally gluten free
  • Fresh Seasoned Potatoes
    $3.69
    320 cal
    Naturally gluten free
  • Gluten Free Toast
    $2.49
    150 cal
    Certified gluten free bread
  • Watermelon Wake Up Juice
    $5.79
    120 cal
    Naturally gluten free
  • Kale Tonic
    $5.79
    130 cal
    Naturally gluten free
  • Morning Meditation
    $5.79
    140 cal
    Naturally gluten free
  • Purple Haze
    $5.79
    230 cal
    Naturally gluten free
  • Pineapple Express
    $5.79
    200 cal
    Naturally gluten free
  • Pesto Chicken Quinoa Bowl
    $12.49
    650 cal
    Naturally gluten free
  • Power Breakfast Quinoa Bowl
    $12.49
    860 cal
    Naturally gluten free
  • Cobb Salad
    $12.29
    680 cal
    Gluten free with modifications
  • Chicken Avocado Chop Salad
    $12.29
    730 cal
    Gluten free with modifications
  • Superfood Kale Salad
    $12.29
    820 cal
    Gluten free with modifications
  • Morning Market Veggie Omelet
    $12.99
    500 cal
    Gluten free with GF toast
  • Bacado Omelet
    $13.79
    740 cal
    Gluten free with GF toast
  • Avocado Toast
    $12.99
    640 cal
    Gluten free with GF bread
  • Farmhouse Hash
    $13.79
    1,310 cal
    Gluten free as served
  • Market Hash
    $13.79
    1,200 cal
    Gluten free as served

Where to Start

If you want something filling, go with the Pesto Chicken Quinoa Bowl or the Power Breakfast Quinoa Bowl, both are fine as they are. The hashes work too, just skip the side of toast. And if you want a drink, all five juices at the juice bar are gluten free, so you don’t need to ask twice.

First Watch Gluten Free Breakfast Menu

The First Watch gluten free menu makes breakfast easy and satisfying if you know what to choose. Start with egg dishes, protein sides, fresh fruit, and quinoa bowls. These options contain no wheat ingredients and don’t need changes to fit a gluten-sensitive diet.

Item
Price
Calories
Notes
  • Side Two Eggs
    $4.79
    140–220 cal
    Order without toast for a naturally gluten free plate
  • Hardwood Smoked Bacon
    $5.49
    160 cal
    Safe as served, no modifications needed
  • Fresh Seasonal Fruit
    $4.69
    80 cal
    Perfect light gluten free breakfast side
  • Bob’s Red Mill Grits
    $3.49
    180 cal
    Naturally gluten free, a great warm side
  • Farmhouse Hash
    $13.79
    1,310 cal
    Order without toast for a fully gluten free meal
  • Pesto Chicken Quinoa Bowl
    $12.49
    650 cal
    No modifications needed
  • Morning Market Veggie Omelet
    $12.99
    500 cal
    Request gluten free toast instead of regular toast
  • Avocado Toast
    $12.99
    640 cal
    Request gluten free bread, small upcharge applies

Why the Pancakes Are Off the Table

❌

Regular pancakes, waffles, and French toast are all made with wheat flour, and there’s no gluten-free version of any of them at First Watch. There’s no substitute batter you can ask for. If you want something sweet without wheat, try seasonal fruit with a side of Bob’s Red Mill Grits. It’s warm, a little sweet, and has no flour in it at all.

First Watch Vegan Menu

The First Watch vegan menu is small but good for plant-based diners who know what to ask for. Several items on the menu are naturally vegan, and a few others can be made vegan with easy changes. Just ask the server to remove dairy or egg.

Item
Price
Calories
Vegan Status
  • Fresh Seasonal Fruit
    $4.69
    80 cal
    Naturally Vegan
  • Lemon Dressed Organic Mixed Greens
    $3.59
    70 cal
    Naturally Vegan
  • Side of Sliced Avocado
    $2.99
    80 cal
    Naturally Vegan
  • Fresh Seasoned Potatoes
    $3.69
    320 cal
    Naturally Vegan
  • Watermelon Wake-Up Juice
    $5.79
    120 cal
    Naturally Vegan
  • Kale Tonic
    $5.79
    130 cal
    Naturally Vegan
  • Morning Meditation
    $5.79
    140 cal
    Naturally Vegan
  • Pineapple Express
    $5.79
    200 cal
    Naturally Vegan
  • Superfood Kale Salad
    $12.29
    820 cal
    Vegan w/ Modifications
  • Market Hash
    $13.79
    1,200 cal
    Vegan w/ Egg Removed
  • AM Superfoods Bowl
    $12.99
    960 cal
    Vegan w/ Modifications

Best Vegan Picks at First Watch

🥤
Best Drink Picks

Fresh Juices

The fresh juices — Watermelon Wake-Up, Kale Tonic, Morning Meditation, and Pineapple Express — are all naturally vegan and pair well with any plant-based meal at First Watch.

🏆
Best Lunch Pick

Superfood Kale Salad

The Superfood Kale Salad with modifications is the most filling vegan lunch option on the First Watch menu. Ask the server to confirm which dressing is vegan-friendly before ordering.

First Watch Allergen Menu

The First Watch allergen menu is very clear for a casual breakfast chain. First Watch had a full allergen analysis done by MenuTrinfo, a certified allergen auditing company. This means the allergen data on the menu is verified, not just self-reported. See our full nutrition guide for calorie and macro breakdowns across every category.

Allergen
Where It Appears
  • 🥚 Eggs
    Present in most breakfast plates, omelets, frittatas, hashes, bowls and many sauces across the menu.
  • 🥛 Milk and Dairy
    Found in pancakes, French toast, waffles, omelets, frittatas, most coffee drinks and many sauces.
  • 🌾 Wheat and Gluten
    Present in all toast options, pancakes, waffles, French toast, biscuits, wraps, sandwiches and most breaded items.
  • 🫘 Soy
    May appear in certain protein preparations, sauces and processed ingredients across the menu.
  • 🌰 Tree Nuts
    Found in the Sweet Honey Pecan Salad and certain seasonal preparations that use nut-based toppings.
  • 🌿 Sesame
    Present in select items including certain bowls and seasonal dishes — always confirm with your server.
  • 🐟 Fish
    Appears in smoked salmon dishes and certain seasonal preparations.
⚠️

Important: Always inform your server of any allergies before ordering. First Watch uses shared cooking equipment and cannot guarantee that any item is completely free from allergens. For the most up-to-date allergen information, ask your server or visit firstwatch.com.

🚨

Cross-Contamination Warning

First Watch prepares all food in a shared kitchen, which means the same grills, pans, and prep surfaces are used for both gluten-containing and gluten-free dishes. Gluten-free toast is also toasted in shared equipment at some locations. Guests with celiac disease should ask for the toast to be prepared separately or pan-toasted. Always tell your server about your allergy before ordering. This helps the kitchen follow safe-handling steps during preparation.

How to Order Gluten Free at First Watch

Ordering from the First Watch gluten free menu is easy if you follow these steps:

  • 01

    Tell your server about your gluten sensitivity or celiac disease right away. This lets the kitchen be aware before they take your order.

  • 02

    Ask for gluten free bread instead of regular toast. There is a small upcharge, but it’s worth it.

  • 03

    Choose naturally gluten free items like quinoa bowls, hashes, eggs, bacon, grits, fruit, and fresh juices.

  • 04

    Confirm with your server that sauces and dressings on salads are gluten free. Some may have hidden wheat ingredients.

  • 05

    Check the online allergen tool at firstwatch.com before your visit to confirm the current allergen status of any dish, as the menu changes seasonally.

Frequently Asked Questions

  • Yes, the First Watch gluten free menu has many options. These include quinoa bowls, hashes, eggs, fruit, fresh juices, and gluten-free bread as a substitute for most bread items.

  • No, First Watch does not offer gluten-free pancakes. Regular pancakes, waffles, and French toast contain wheat flour and cannot be modified.

  • Yes, many First Watch locations serve Udi’s or Little Northern Bakehouse gluten-free bread as a substitute for regular toast and sandwich bread. There may be a small upcharge.

  • First Watch may have gluten-free choices, but cross-contact is still possible because the kitchen is not fully gluten-free. Ask staff about ingredients and preparation, and avoid assuming that a gluten-free item is completely risk-free.

  • Yes, though the amount is small and varies a bit by location, usually just a dollar or two more than regular toast.

  • That happens sometimes since it’s a special item, not the regular stock. If so, go with a naturally gluten-free dish instead, like a hash or a quinoa bowl.

  • Yes. Both the Pesto Chicken Quinoa Bowl and Power Breakfast Quinoa Bowl are gluten free as they normally come, no changes needed.

  • The best gluten-free breakfast options are quinoa bowls, hashes without toast, omelets with gluten free toast, and a combination of eggs, bacon, fruit, and grits.

  • Yes, First Watch offers several vegan items, such as fresh juices, fruit, seasoned potatoes, sliced avocado, and organic mixed greens. Some dishes, like the Superfood Kale Salad, can be made vegan with modifications.

  • Yes, all fresh-pressed juices at First Watch are naturally gluten-free and contain no wheat ingredients.

  • Yes, First Watch provides an allergen menu at firstwatch.com/nutrition-and-allergens. It includes allergen information for every menu item.

Final Thoughts

The First Watch gluten free menu suits diners with gluten sensitivities who know what to order. You will find great options like quinoa bowls, hashes, egg dishes, protein sides, and fresh juices. These choices taste good and don’t feel like compromises. However, gluten-free pancakes are not available, because the kitchen is shared, and celiac guests need to take extra steps to stay safe. Check the latest First Watch menu before you go. This way, you can find gluten-free options that suit your needs.