First Watch under 1,200 calories: 38 plates, ranked

Of the 41 dishes we track at First Watch, 38 come to 1,200 calories or less with the sides and choices they come with — 93%. The most protein in one plate under 1,200 is the Farm Stand Breakfast Tacos, plus a smoked ham, 72 g for 1,160 calories; the most filling of them, by protein and fiber per calorie, is the Healthy Turkey, plus a smoked ham (69 g protein, 4 g fiber, 640 cal). 3 dishes do not fit under 1,200.

Source: First Watch nutrition guide (official) · Data refreshed October 15, 2026

• 38 plates under 1,200
• 72g most protein in one plate
• 84g protein in a full meal
• 3 dishes over 1,200

As of October 2026, 38 of the 41 First Watch dishes we track come to 1,200 calories or less with the choices they come with, and the most protein in a complete First Watch meal under 1,200 is 84 g (A Healthy Turkey, plus a smoked ham, and a large Reduced-Fat Milk).

Three complete First Watch meals under 1,200 calories

Under 1,200, the most-protein meal is built on the Healthy Turkey (480 cal for the dish alone), which leaves 720 calories for the sides it comes with and a drink. One plate — a dish with a valid pick for each choice it comes with, never the same row twice — and at most one drink: the MinMax app's meal and the best under the cap, drink included. All 3 are the same as under 1,000: nothing between 1,000 and 1,200 calories beats them on their goal.

Build your own First Watch plate under 1,200 calories → Swap a side or a sauce, add a dish, share the link.

Every First Watch plate under 1,200 calories, ranked by protein

One row per dish, counted once with the best choices that still fit under 1,200 — by grams of protein, then calories. The median plate under 1,200 is 1,000 calories. Figures as First Watch published them, rounded to whole numbers (how we check them).

What 1,200 calories buys at First Watch

Going from 1,000 to 1,200 calories adds 10 plates: Bacado Omelet (1,140), Chickichanga (1,150), Pumpkin Pancake Breakfast with Regular Syrup (limited time) (1,170), Elevated Egg Sandwich (1,180), Market Hash (1,180), BLTE with Lemon-Dressed Greens (1,190), Monterey Club with Lemon-Dressed Greens (1,190) and Barbacoa Breakfast Tacos (1,200) and 2 more. The extra room also changes what 9 plates are counted with: Farm Stand Breakfast Tacos takes plus a smoked ham instead of nothing else, Baja Turkey Burger with Lemon-Dressed Greens takes plus a smoked ham instead of plus a cup of market vegetable soup and Ham and Gruyere Melt with Lemon-Dressed Greens takes plus a smoked ham instead of plus a cup of market vegetable soup, and 6 more. Across the 38 plates on this page, the choices a dish comes with add as much as 160 calories. The heaviest plate that still fits is the Barbacoa Breakfast Tacos, plus a one cage-free egg at 1,200 calories, exactly at the cap.

What doesn't fit under 1,200

3 of 41 First Watch dishes are over 1,200 calories even with their lightest choices; the lightest of them, the Farmhouse Hash, misses by 50 calories at 1,250. Tighter budget: First Watch under 1,000. Closest misses: Farmhouse Hash (from 1,250), Lemon Ricotta Pancakes with Regular Syrup (from 1,250) and Barbacoa Chilaquiles Breakfast Bowl (from 1,290).

More at First Watch

• First Watch calories & nutrition (123 items listed)
• First Watch under 800 calories (17 plates)
• First Watch under 1,000 calories (28 plates)
• First Watch calorie calculator (build a plate under your cap)

Under 1,200 calories at other chains

The same cap at 3 other sit-down chains, where a dish is also counted with its sides. The counter chains are ranked on fast food under 500 calories.

• P.F. Chang's under 1,200
• California Pizza Kitchen under 1,200
• Logan's Roadhouse under 1,200