First match power wrap demonstration, showcasing the technique and application for effective use.

First Watch Power Wrap Calories, Nutrition & Price (2026)

BySebastian Lee

Have you tried a breakfast that looked good for you but left you hungry soon after?
The First Watch Power Wrap is a light and filling breakfast option that gives lasting energy. It’s made fresh with cage-free egg whites, lean turkey, spinach, and mozzarella. A simple, healthy choice that keeps you satisfied without feeling heavy.

Curious why so many fitness enthusiasts and brunch lovers are switching to it? Keep reading because what’s inside the Power Wrap First Watch might surprise you.

First Watch Power Wrap

2092 kJ | 500 kcal

The First Watch Power Wrap is a fresh, energizing breakfast made with cage-free egg whites, lean turkey, roasted mushrooms, and spinach in a soft tomato-basil tortilla. Light yet satisfying, it offers balanced flavor and nutrition to power your morning.

Power Wrap: $11.29 Order Now

See the Full First Watch Menu

What’s inside the First Watch Power Wrap?

The First Watch Power Wrap is one of the standout items from the restaurant’s Healthier Side menu. It’s made for people who want clean, real ingredients — not greasy fast food. Inside, you’ll find:

A First watch power wrap featuring a tortilla loaded with meat, cheese, and spinach, highlighting a tasty meal option.
  • Cage-free egg whites
  • Sliced turkey
  • Fresh spinach
  • Roasted mushrooms
  • Melted mozzarella cheese

Try Also: The Works Omelet First Watch Calories, Nutrition & Prices

Nutrition Facts

Let’s look at what’s really inside this wrap from a nutrition standpoint. Here’s the official nutritional breakdown for the First Watch Power Wrap:

View Nutrition Summary

500 kcal

calories

11g

fat

3g

saturated fat

0g

trans fat

19.0g

sugars

950mg

salt/sodium

37g

protein

63.0g

carbs

5g

fiber

Macro Balance

  • Protein: 30%
  • Carbs: 51%
  • Fat: 20%

Ingredient Breakdown

Each ingredient in the Power Wrap First Watch plays a specific role — not just for taste but also for nutrition. Let’s break it down:

Bowls filled with first watch power wrap ingredients like cheese, sauce, and toppings, arranged for easy access during cooking.
IngredientCalories
Tomato Basil Tortilla220
Egg Whites88
Turkey Breast25
Roasted Mushrooms18
Fresh Spinach3
Mozzarella Cheese45
Cooking Spray12
Pico de Gallo 7
Seasonal Fruit Side80

Read More: Million Dollar Bacon First Watch Calories, price and Nutrition

Customization of First Watch Power Wrap

Three distinct First watch power wraps arranged on white plates with a cup of coffee, presenting a delightful and diverse meal option.
Customization HubOptionsBenefit
ProteinExtra egg whites, Avocado, High Protein, Vegetarian
CheeseFeta, No CheeseLower fat, Dairy-free option
Tortilla (Location dependent)Gluten-free, HealthierMixed Greens, Fruit Bowl, Seasoned Potatoes
Side SwapsCustomize carbs, fibers, and caloriesCustomize carbs, fibers and calories
SaucesPico de gallo, salsa, no sauseAdjusted spice
Add-onsAvocado, hot sauce, Extra spinach, TomatoesEnhance nutrition and flavor

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Why Choose Power Wrap at First Watch?

If you choose First Watch Power Wrap, it means deciding on smart, comforting options for breakfast that support your active lifestyle. In contrast to other heavy menu dishes, it delivers a purified mixture of lean proteins, eggs, fibres, and flavor to keep you fully energized for the whole day.

Due to its customization options and nutrient-rich ingredients, the power wrap is best for health-conscious food-lovers and busy professionals. 

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Is the First Watch Power Wrap Gluten-Free?

The First Watch Power Wrap is not gluten-free as it comes, because the sun-dried tomato basil tortilla contains wheat. However, if you avoid gluten, you can still enjoy it with a few adjustments.

  • Ask for a lettuce wrap instead of a tortilla. Some First Watch locations can swap it for big, crisp lettuce leaves.
  • Go tortilla-free. You can request the Power Wrap ingredients (egg whites, turkey, spinach, mushrooms, mozzarella) on a plate — it tastes like a healthy protein bowl.
  • Choose gluten-free sides. Try it with a fresh fruit cup or a Kale Tonic instead of toast or bread.

Visit Also: First Watch Gluten-Free Menu

Allergens in the First Watch Power Wrap

If you have food allergies, it’s always smart to check before ordering. Here’s a quick look at what’s inside the First Watch Power Wrap and what allergens it may contain:

  • Eggs 
  • Milk / Dairy
  • Wheat 
  • Gluten 
  • Soy 

Visit Also: First Watch Iced coffee menu

Is the First Watch Power Wrap Vegan or Vegetarian?

The regular Power Wrap at First Watch is not vegan or vegetarian, since it includes turkey and cheese. But the good news? You can make it both vegetarian or vegan with just a few tweaks! Here’s how:

  • For Vegetarians, ask to remove the turkey. You’ll still have the egg whites, mozzarella, mushrooms, and spinach — a flavorful and protein-packed breakfast wrap.
  • For Vegans: Skip the turkey, egg whites, and cheese. Instead, load it up with extra spinach, mushrooms, and maybe avocado if available. It becomes a light, plant-powered wrap full of flavor.

Is the First Watch Power Wrap Healthy?

Yes, when you look at the numbers, the First Watch Power Wrap hits a near-perfect balance of macros:

  • High in protein (37g)
  • Low in fat (11g)
  • Moderate carbs (63g) for sustained energy

It’s ideal for people who want something filling without the sluggishness that comes from heavy breakfasts.

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Taste and Texture of First Watch Power Wrap

The Power Wrap at First Watch offers a satisfying blend of taste and texture that gives it a unique edge over other traditional breakfast options. 

  • Egg whites and lean Turkey— Gives you light and savory bites.
  • Melted Mozzarella— Gives a creamy Touch.
  • Fresh Spinach— Gives a Mild Crunch

Tomato-basil tortilla, Zesty Pico de Gallo, every bite is flavorful without being heavy. 

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Comparison Power Wrap vs. Other First Watch Items

If you’re wondering how the Power Wrap First Watch compares to other breakfast favorites, here’s a quick breakdown.

Menu ItemCaloriesMain Difference
Power Wrap500Balanced, high-protein wrap with veggies and turkey.
The Works Omelet1120Heavier and richer; more indulgent flavor.
Tri-Fecta940Classic mix of waffle, eggs, and meat; higher calories.
Avocado Toast580Vegetarian and trendy but lower in protein.
Sunrise Granola BowlVegetarian and trendy, but lower in protein.Light and sweet; less filling for long days.

Conclusion

First Watch Power wrap is the most preferred option for people who want a nutritious, protein-rich, and delicious breakfast. Includes fresh ingredients, and you can also customize it by adding various sides and adjusting your calories.

It’s a great choice for anyone who wants a breakfast that’s both tasty and healthy. Whether you’re heading to a workout or straight to the office, the Power Wrap gives you balanced fuel to stay energized and focused all morning.

Skip the usual and try this wrap, it’s light, energizing, and made to keep you focused and satisfied all morning long.

Visit Also: First Watch locations in the USA

FAQs

Power Wrap at First Watch usually costs $11.29-$13.91, which is a very reasonable price for a healthy breakfast option. 

Yes, absolutely, you can add whole eggs in place of egg whites. You can also choose different sides, like seasoned potatoes or greens, and can also request modifications on the basis of availability. 

Yes, First Watch offers breakfast and brunch during all operating hours. So, you can order Power Wrap at any time when they are open. 

The standard available wrap is not gluten-free, but some locations, upon request, may offer Gluten-free tortillas. 

Yes, it comes with fresh fruit and a side of pico de gallo at no extra cost.

Definitely, the mix of lean protein, complex carbs, and vitamins makes it an excellent choice after exercise for muscle recovery and energy refueling.

Yes! Most First Watch locations offer takeout and online ordering. The wrap travels well and stays warm if eaten within 20–30 minutes.