The First Watch allergen menu shows which of the 9 major food allergens are in each item, from milk and wheat to peanuts and sesame. First Watch publishes a full allergen menu for breakfast and lunch: pancakes and toast contain wheat, milk and egg, nuts appear in granola, oatmeal toppings and some bowls, and gluten free toast is available.
This guide covers the First Watch allergen menu item by item: the 9 major allergens, a popular items chart, gluten free picks, shared fryers and how to order safely. We check it against the official First Watch allergen information; this page is independent and updated for October 2026.
See the First Watch guide, the First Watch menu prices and all restaurant allergen menus.
Big 9 allergens
What allergens are on the First Watch allergen menu?
First Watch and the 9 major food allergens
The First Watch allergen menu lists milk, eggs, wheat, soy, tree nuts, fish and sesame among its ingredients. Cross contact is still possible in every kitchen.
First Watch allergen menu at a glance
| Allergen | Used at First Watch? | Where you will find it |
|---|---|---|
| Milk | Used | Pancakes, French toast, cheese, hollandaise, lattes |
| Eggs | Used | Egg dishes, pancakes, hollandaise |
| Wheat | Used | Toast, pancakes, waffles, wraps |
| Soy | Used | Some sauces and breads |
| Peanuts | Ask | Not itemized in the published guide, so ask staff |
| Tree nuts | Used | Granola, oatmeal toppings, select pancakes and bowls |
| Fish | Used | Smoked salmon dishes |
| Shellfish | Ask | Not itemized in the published guide, so ask staff |
| Sesame | Used | Select breads |
Chart
First Watch allergen chart for popular items
Which allergens each item contains
The First Watch allergen menu chart below shows the major allergens in First Watch's most popular items, so you can spot milk, egg, wheat and soy at a glance.
First Watch allergen menu chart
| Menu item | Contains |
|---|---|
| Lemon Ricotta Pancakes | Wheat, milk, egg |
| Avocado Toast | Wheat, egg |
| A.M. Superfoods Bowl | Tree nuts, milk |
| Classic Eggs Benedict | Wheat, milk, egg |
| Power Wrap | Wheat, egg, milk |
| Quinoa Power Bowl | Egg; check toppings |
| Million Dollar Bacon | None of the 9 |
| Seasonal potatoes | Check guide |
| Granola | Tree nuts, wheat |
| Fresh juices | None of the 9 |
Items and recipes change, so always confirm with the latest official allergen guide before you order.
Gluten free
Is First Watch gluten free?
Gluten free picks and what to avoid
First Watch offers gluten free toast and many egg dishes and bowls without wheat ingredients, but toasters and griddles are shared, so tell your server about celiac disease.
First Watch gluten free guide
| Item | Gluten free? | Note |
|---|---|---|
| Gluten free toast | Yes | Shared toaster |
| Egg dishes and bowls | No wheat | Shared griddle |
| Million Dollar Bacon | Yes | |
| Pancakes and waffles | No | Contain wheat |
| Regular toast and wraps | No | Contain wheat |
Allergy friendly
What can you eat at First Watch with a food allergy?
Picks by allergy and diet
With a food allergy you can still eat at First Watch: eggs, bacon, fruit, bowls without cheese for dairy free, and the table below covers each major allergy.
First Watch allergy friendly picks
| Allergy or diet | Safer picks | Avoid |
|---|---|---|
| Dairy free | Eggs, bacon, fruit, bowls without cheese | Pancakes, hollandaise, cheese, lattes |
| Egg free | Oatmeal, fruit, toast (check) | Egg dishes, pancakes, hollandaise |
| Peanut and tree nut | Egg dishes and bowls without nut toppings | Granola, oatmeal toppings, A.M. Superfoods Bowl |
| Fish free | Most dishes | Smoked salmon items |
| Gluten free | Gluten free toast, egg dishes, bowls | Pancakes, wraps, regular toast |
| Vegan | Oatmeal with fruit, avocado toast (ask) | Eggs, dairy |
Cross contact
Does First Watch use shared griddles and toasters?
Fryers, oils and cross contact
First Watch cooks most dishes on shared griddles and in shared toasters, so cross contact with wheat, milk and egg is possible even when you order gluten free toast.
First Watch fryer and oil facts
| Topic | What to know |
|---|---|
| Griddles | Shared |
| Toasters | Shared |
| Nuts | Used in granola and bowls |
| Peanut oil | Not used |
How to order
How do you order safely from the First Watch allergen menu?
Step by step
To order safely from the First Watch allergen menu, check the official guide first, tell the staff about your allergy, ask for fresh gloves and keep your order simple.
- 1
Check the official guide
Open the latest First Watch allergen guide before you go.
- 2
Tell the staff
Say you have a food allergy at the start of your order.
- 3
Ask for fresh gloves
Ask the team to change gloves and use clean utensils.
- 4
Skip shared fryer items
Fried foods can share oil with allergens.
- 5
Keep it simple
Fewer sauces and toppings mean fewer hidden allergens on the First Watch allergen menu.
- 6
Carry your medicine
Bring epinephrine if your doctor prescribed it.
Official source
Where can you find the official First Watch allergen menu?
Official allergen and nutrition info
The official First Watch allergen menu information is published by First Watch online, and it is the source to trust because recipes change during the year.
Official source: First Watch allergen menu.
Since July 1, 2026, California requires restaurant chains with 20 or more locations to disclose the 9 major allergens for every standard menu item. Learn more in our California allergen menu law guide, or compare chains on our restaurant allergen menus hub.
Tips
First Watch allergen menu ordering tips
How to eat out safely
To use the First Watch allergen menu well, check it every visit, avoid shared fryer items if your allergy is severe, and order simple items without sauces.
- 1
Check every visit
Recipes change during the year.
- 2
Tell the staff
Say allergy, not preference.
- 3
Fresh gloves
Ask for a glove change.
- 4
Skip sauces
Sauces hide many allergens.
- 5
Ask about fryers
No deep fryers for most items.
- 6
Use the app
Many apps show allergens.
- 7
Go off peak
Staff have more time.
- 8
Carry medicine
Bring your epinephrine.
Explore
Explore other allergen menus
Allergen guides for other popular chains
Eating out with a food allergy? These chains publish allergen information too, each with gluten free, dairy free and nut free picks.
P.F. Chang's
Gluten free: Gluten free menu itemsView allergen menu →
Outback Steakhouse
Gluten free: Gluten free menuView allergen menu →
Red Robin
Gluten free: Gluten free bunView allergen menu →
Red Lobster
Gluten free: Gluten free menuView allergen menu →
Buffalo Wild Wings
Gluten free: Traditional wings, shared fryerView allergen menu →
IHOP
Gluten free: Gluten friendly menuView allergen menu →Explore
Explore more menu categories
Browse every guide on MenuWithPrice
FAQ
First Watch allergen menu FAQs
Q1Does First Watch have an allergen menu?
Yes. First Watch publishes allergen information online, and this First Watch allergen menu guide summarizes it item by item.
Q2Is First Watch gluten free?
First Watch offers gluten free toast and many egg dishes and bowls without wheat ingredients, but toasters and griddles are shared, so tell your server about celiac disease.
Q3Does First Watch use shared fryers or peanut oil?
First Watch cooks most dishes on shared griddles and in shared toasters, so cross contact with wheat, milk and egg is possible even when you order gluten free toast.
Q4What can I eat at First Watch with a dairy allergy?
Safer dairy free picks include eggs, bacon, fruit, bowls without cheese.
Q5Is the First Watch allergen menu the same at every location?
Mostly. The First Watch allergen menu is set by the chain, but suppliers, regional items and limited time offers can differ, so check the First Watch allergen menu for your local store before you order.
Q6Is First Watch safe for peanut and tree nut allergies?
Egg dishes and bowls without nut toppings. Always confirm with staff.
