A plate displaying two fried eggs a top a slice of crispy first watch avocado toast.

First Watch Avocado Toast Calories, Price & Recipe in 2026

BySebastian Lee

Ever walked into First Watch, opened the menu, and felt stuck? You want something healthy but also filling. Pancakes sound too heavy. Plain eggs sound boring.

That’s when most people notice the First Watch avocado toast. It looks fresh, colorful, and feels like a smart choice. But then the doubt hits. Is it worth the price? How many calories does it have? Can I make it at home for less? Here we will break down that: You will see the real nutrition facts, the price compared to other places, and even a copycat recipe

Avocado Toast

2426.72 kJ | 580 kcal

Start your day with First Watch’s Avocado Toast, topped with creamy smashed avocado and two sunny-side-up eggs. The crispy toast and rich flavors make every bite fresh and satisfying, a perfect mix of healthy and delicious!

Avocado Toast: $12.99 Order Now

Check the First Watch

What Makes First Watch Avocado Toast Special?

A slice of first watch avocado toast spread with guacamole and garnished with a sunny-side-up fried egg.

Lots of cafés serve avocado toast. But First Watch avocado toast does a few things differently. The base is thick, whole-grain artisan bread. It’s crunchy, nutty, and way more filling than regular toast.
The First watch avocado toast is smashed fresh for every order. Not pre-mashed hours earlier like many cafés. A little lemon juice and olive oil are mixed in. This keeps it creamy and bright. On top, you get two basted eggs. That means extra protein, not just carbs and fat. And for flavor? A pinch of sea salt and pepper makes it pop.

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Nutrition Facts

If you are watching calories or macros of first watch avocado toast. Here’s the breakdown of full nutrition for a single order of first watch avocado toast.

View Nutrition Summary

580 kcal

calories

39.0g

fat

9.0g

saturated fat

0g

trans fat

7.0g

sugars

1290mg

salt/sodium

24.0g

protein

38.0g

carbs

14.0g

fiber

Calories & Macro Breakdown

One serving (with eggs) has 580 calories. Here’s the nutrition breakdown:

Pie chart illustrating the macro breakdown of first watch avocado toast from the first watch, highlighting key nutritional components.
  • Protein: 16.5%
  • Carbs: 26%
  • Fat: 57.5% 

What’s Inside?

  • Avocado → packed with potassium, vitamin E, healthy fats that keep you fit and Fresh. 
  • Eggs → rich in protein, B12, and choline to support energy and brain health.
  • Lemon juice → with vitamin C that boosts flavor and immunity.
  • Whole-grain bread → with fiber, iron, folate to keep you energized and full.

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How to Burn 580 Calories

Chart displaying methods to burn 580 calories of first watch avocado toast through workouts like jogging, aerobics, and strength training.

To put it in perspective, here’s how long it takes an average person to burn off this first watch avocado toast meal.

  • Walking: about 1 hour 50 minutes at a moderate pace
  • Jogging: about 55 minutes
  • Cycling: about 1 hour 15 minutes
  • Strength Training: around 1 hour 20 minutes

Allergens

This is where things get important for people with food restrictions. The avocado toast has some allergens. Here is the allergen information of avocado toast.

  • Egg
  • Milk
  • Soy
  • Wheat
  • Gluten

Read also: First Watch BLTE Price & nutrition

Gluten-Free Information

Can I order Avocado Toast at First Watch if I’m gluten-free or have allergies? Yes, you can enjoy avocado toast with gluten-free options and other dietary options by making some tweaks.

  • Gluten Free: Swap the regular all-grain bread for Udi’s gluten-free bread.
  • Dairy Free: The standard recipe does not use cheese or butter, but it’s a good idea to check the server.
  • Vegan: Skip the eggs, and you will have a full plant-based avocado toast.
  • Nuts Free: The toast does not contain nuts, but cross-contact is possible due to the busy kitchen.

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First Watch Avocado Toast Recipe

The recipe of first watch avocado toast an assortment of food images on a table, featuring different meals and colorful ingredients.

Not near a First Watch? Or maybe $12 every weekend feels too much? You can make your own copycat version at home. You can make their avocado toast in less than 15 minutes. Here’s a recipe for the First Watch avocado toast.

PREP TIME

10 mins

COOK TIME

5 mins

TOTAL TIME

15 mins

COURSE

Dessert

CUISINE

American

SERVINGS

2 Cookies

Ingredients 

  • 2 Thick slices of cut whole-grain bread. Swap with gluten-free bread if you want.
  • 1 large ripe avocado
  • 2 Cage-free eggs cooked by your choice, poached, basted, or sunny side up..
  • 1 tsp fresh lemon juice.
  • Black pepper and a pinch of sea salt on your way.
  • Fresh chives and red pepper flakes for garnish.
  • Olive oil drizzle as an option on your choice.

Instructions

  • Toast the Bread
    Toast both slices until golden brown and slightly crisp.
  • Mash the Avocado
    In a small bowl, mash the avocado with lemon juice, salt, and pepper. Keep the texture smooth but slightly chunky.
  • Cook the Eggs
    Prepare your eggs the way you like: poached, basted, or sunny-side up. For the classic First Watch flavor, keep the yolks runny.
  • Assemble the Toast
    Spread the mashed avocado evenly over each slice of toast.
  • Top and Finish
    Place the cooked eggs on top. Garnish with chives, red pepper flakes, and a light drizzle of olive oil for that restaurant-style touch.

Is First Watch Avocado Toast Healthy?

Let’s be real. At 580 calories, it’s not the lightest breakfast. But calories alone don’t tell the full story. Here’s why many dietitians consider it a smart meal choice:

  • Good fats from avocado support heart health.
  • High fiber (14g) keeps you full and helps digestion.
  • The quantity of 24 g of protein and the balanced carbs keep you full.
  • Micronutrients like potassium support muscle health and recovery.

Check Also: First Watch BLTE Price & nutrition

First Watch Avocado Toast vs. Other Menu Items

Many people wonder: “Why should I pick avocado toast when there are omelets, pancakes, or sandwiches on the menu?” Here’s a quick comparison:

Menu ItemCaloriesProteinFatPrice 
Avocado Toast (with eggs)58024g39g$12.99
Ham & Gruyere Omelet89044g53g$16.19
Multigrain Pancakes 67010g29g$7.49
Traditional Breakfast100030g59g$12.99

Is First Watch Avocado Toast Vegan?

The classic recipe of avocado toast comes with two cage-free eggs, so it is not fully vegan. But you can make it in your own way plant plant-based.

  • Skip the Eggs and enjoy the 100 percent vegan avocado toast.
  • Boost the flavor by adding extra toppings like roasted veggies, mushrooms, or arugula flavor in your way.
  • Olive oil and lemon juice to keep the dish rich and bright, finish with a drizzle.

Visit Also: First Watch Dairy Free Menu, Price, Calories

Chicken Avocado Chop at First Watch

A vibrant salad bowl containing chicken, ripe tomatoes, and creamy first watch avocado toast, showcasing a nutritious meal option.

If you like avocado toast but sometimes you crave more protein, the chicken avocado chop is the right choice of upgrade. This dish is a fresh salad style that includes:

  • Chicken Breast is grilled style with high high-protein and low-fat fat.
  • Avocado slices are creamy and contain healthy fats.
  • Corn, tomatoes, and black beans with fiber are a flavor boost.
  • Crumbled the cheese and tortilla strips for a crunchy end.
  • It feels hearty but still light, exactly what First Watch does best.

Conclusion

First watch Avocado toast is not just a menu item at a restaurant. It’s a smart, satisfying choice. If you are tired of greasy diner or breakfast and you want something fresh, light, and energizing, then yes, it’s worth it with creamy avocado, protein-packed eggs, and hearty whole-grain bread. It fills you up without feeling heavy. It’s also versatile. You can order it as is make it vegan or gluten-free, or add extra toppings and fruit to customize your meal to suit your taste. Whether you are visiting First Watch restaurant for the first time or just want a wholesome meal, this avocado toast proves that it is healthy and delicious. After the taste of avocado toast first watch you will order the same again and again. 

FAQs

The avocado toast with eggs contains 580 calories and Without eggs, it’s closer to 400 calories.

Yes, It’s packed with fiber, healthy fats, and protein as you want. It’s much more nutrient dense compared to a stack of pancakes or a greasy breakfast sandwich.

Yes, You can get it gluten free avocado toast at first watch but only one option if you can request it with Udi’s gluten-free bread.

Yes, You can make the avocado toast vegan just ask for it without eggs and enjoy the avocado base.

Most locations serve it for around $11–$13, depending on your location area city.