Is CAVA Actually Healthy? | Full Menu Nutrition Breakdown

CAVA is a popular choice for anyone looking for a quick healthy meal, but how healthy is CAVA? In this post, we’re breaking down the full menu to find out.

If you’re someone who likes to eat healthy, you’ve likely heard of CAVA before. In the fast-casual dining scene, they’ve been steadily growing in popularity, and for good reason.

Unfortunately for me, there are zero CAVA locations in Michigan, so I have to miss out on the deliciousness. That’s a huge bummer, because as I put this guide together, it quickly became clear that CAVA has some incredible options to offer.

Whether you’re a CAVA regular or considering trying it for the first time, I put this post together to break down everything you need to build your perfect meal at CAVA.

How healthy is CAVA? Well, it’s as healthy as you make it. With this guide, I’m going to equip you with everything you need to make it as healthy as possible.

CAVA Menu Overview

CAVA’s menu is built on the same concept that Chipotle and Subway have both mastered- build your own meal.

This approach gives you the freedom to customize your meal to your exact macro preferences and dietary needs. If you’re an indecisive person, they also offer a handful of curated bowls and pitas to take the stress out of choosing.

Here’s how the build-your-own process works at CAVA:

1. Choose your base: Options include salad, grain bowl, or pita.
2. Pick your dips and spreads: From classic hummus to spicy harissa.
3. Select your protein: Choices range from falafel to braised lamb.
4. Pile on the toppings: A variety of veggies and other add-ons are available.
5. Finish with a dressing: Several Mediterranean-inspired dressings to choose from.

The menu allows for nearly endless combinations, which is great for variety but can make it tricky to navigate from a nutritional standpoint. That’s where this guide comes in.

Different ingredients will alter the nutritional profile of your meal drastically, so it’s important to know what you’re ordering. Let’s dive into the individual ingredients so you can make the best choices for your diet.

CAVA Nutrition For Building Your Own Meal

We’ll take the menu step-by-step as we break down the entire CAVA menu. This way, you can mix and match to create the perfect meal for your goals.

Your base sets the foundation for your entire meal. Here’s how they stack up:

• Saffron Basmati Rice: 290 calories, 6g fat, 54g carbs, 6g protein
• Brown Rice: 310 calories, 10g fat, 48g carbs, 8g protein
• Black Lentils: 260 calories, 7g fat, 37g carbs, 17g protein
• Pita: 320 calories, 8g fat, 52g carbs, 12g protein
• Salad Bases: 10-40 calories each

If you’re looking to keep the calories low, going with a salad is going to be the best route. While the SuperGreens contain slightly more calories than other options, they are all very low.

If you want to maximize your protein, lentils are an amazing choice with 17 grams of protein. Keep in mind that you can also go half and half, so you can add some lentils to a salad or bowl without a full base order.

It may seem like an error that the pita contains over 300 calories, but that’s pretty standard for a large pita used for sandwiches. While the pita contains roughly the same calories as a bowl of rice, you’ll likely find the rice bowl to be much more filling.

For protein, CAVA has a wide variety of options:

• Grilled Steak: 160 calories, 8g fat, 1g carbs, 23g protein
• Grilled Chicken: 250 calories, 13g fat, 3g carbs, 28g protein
• Harissa Honey Chicken: 260 calories, 14g fat, 7g carbs, 28g protein
• Braised Lamb: 210 calories, 14g fat, 2g carbs, 24g protein
• Lamb Meatballs: 300 calories, 22g fat, 3g carbs, 24g protein
• Falafel: 350 calories, 26g fat, 24g carbs, 6g protein

And while not protein, if you want to go the vegetarian route, you can opt for roasted veggies as well. While falafel is also vegetarian, it is much higher in calories, so the roasted veggies could be a great low-calorie alternative.

Mostly all of the meat options contain the same amount of protein, but the calories vary quite a bit. For a low-calorie option, grilled steak is a great choice. The braised lamb and grilled chicken fall in the middle, offering 210-260 calories, and the lamb meatballs weigh in with the highest calorie-count.

This is where things can get tricky. Spreads and dressings can add a ton of flavor, but they can also add a lot of calories if you’re not careful. Here are some popular options:

• Hummus: 45 calories, 2.5g fat, 4g carbs, 1g protein
• Tzatziki: 35 calories, 2.5g fat, 1g carbs, 2g protein
• Harissa: 70 calories, 6g fat, 5g carbs, 1g protein
• Greek Dressing: 130 calories, 14g fat, 1g carbs, 0g protein

The Tzatziki is your lowest-calorie option and adds a nice creamy texture to your sandwich or bowl.

If you’re looking for something with a kick, the Harissa isn’t too bad calorie-wise. Just be careful with the Greek Dressing – those calories can add up fast.

Toppings are where you can really customize your meal to your liking, and CAVA offers lots of options. Here are some popular choices:

• Avocado: 160 calories, 15g fat, 9g carbs, 2g protein
• Feta: 35 calories, 2.5g fat, 0g carbs, 3g protein
• Fire Roasted Corn: 45 calories, 3g fat, 5g carbs, 1g protein
• Pickled Onions: 20 calories, 0g fat, 5g carbs, 0g protein

Most of the veggie toppings are pretty low in calories, so feel free to load up on those. The Avocado, while certainly not unhealthy by any means, does pack a caloric punch, so keep that in mind if you’re watching your intake.

By mixing and matching these components, you can create a meal that fits your exact macro preferences.

Want a high-protein, low-carb option? Go for a salad base with grilled chicken and plenty of veggie toppings. Trying to bulk up? A grain bowl with extra protein and avocado might be your go-to.

Remember, there’s no one-size-fits-all approach to nutrition. The best meal for you depends on your personal goals and dietary preferences. Use this breakdown to make informed choices and create a CAVA meal that works for you.

CAVA Nutrition For Curated (Pre-Selected) Menu

While building your own bowl is great, sometimes you just want someone else to do the thinking for you. That’s where CAVA’s curated menu items come in handy. Let’s break down some of their pre-designed bowls and pitas.

CAVA Curated Bowls:

Steak Mezze Salad: 495 Calories, 33g Fat, 22g Carbs, 33g Protein

Not too shabby for a pre-made bowl. High in protein, relatively low in carbs, and a moderate calorie count.

Chicken + Rice: 715 Calories, 43g Fat, 43g Carbs, 40g Protein

This one’s a bit higher in calories, but it’s balanced in terms of macros.

Greek Salad: 600 Calories, 42g Fat, 19g Carbs, 37g Protein

Another solid option if you’re watching your carbs but want to keep your protein high.

CAVA Curated Pitas:

Crispy Falafel: 955 Calories, 58g Fat, 88g Carbs, 22g Protein

This is definitely on the higher end calorie-wise. Great for a bulk, not so much for cutting.

Spicy Lamb Meatball: 865 Calories, 47g Fat, 70g Carbs, 40g Protein

High in calories but also packs a protein punch, so if protein is the goal, this one could be a good choice.

Greek Chicken: 895 Calories, 46g Fat, 67g Carbs, 48g Protein

Similar to the Spicy Lamb Meatball in terms of overall macros, but with even more protein.

As you can see, the pitas tend to be higher in calories than the bowls, largely thanks to the 300+ calorie pita itself. If you’re trying to keep your calorie intake in check, bowls and salads will serve you better.

Tips for Building a Healthy CAVA Order

Now that we’ve broken down the individual components and some of the pre-made options, let’s talk about how to build a healthy order at CAVA:

1. Start with a Veggie Base: If you’re looking to keep calories low, start with a salad base. If you need more carbs, the Black Lentils offer a good balance of carbs and protein.
2. Choose Your Protein Wisely: Grilled steak is the leanest option, but the braised lamb and grilled chicken also offer solid macros. If you’re plant-based, remember that the Falafel is higher in calories and fat.
3. Load Up on Veggies: Most of the veggie toppings are low in calories and high in nutrients. Don’t be shy here!
4. Be Careful with Dressings and Spreads: These can add up quickly. Tzatziki and Hummus are lower-calorie options. If you go for a higher-calorie dressing like the Greek, ask for it on the side so you can control the portion.
5. Watch the High-Calorie Extras: Things like avocado and pita crisps are delicious but calorie-dense. If you’re watching your intake, use these sparingly.

Remember, “healthy” means different things to different people. If you’re bulking, you might want that higher-calorie pita with extra protein. If you’re cutting, a salad with grilled chicken might be more your speed.

The beauty of CAVA is that you can customize your order to fit your specific goals. And, speaking of goals, let’s explore some order options for a few different specific dietary goals…

Healthy CAVA Orders for Every Diet

Whether you’re keto, trying to build muscle, or just watching your calories, I’ve got you covered.

Here are some custom CAVA orders tailored to a few specific goals:

Keto-Friendly CAVA Order

• Base: Supergreens (minimal calories and carbs)
• Protein: Braised Lamb (210 calories, 14g fat, 2g carbs, 24g protein)
• Spreads: Tzatziki (35 calories, 2.5g fat, 1g carbs, 2g protein)
• Toppings: Feta (35 calories, 2.5g fat, 0g carbs, 3g protein), Kalamata Olives (50 calories, 4.5g fat, 2g carbs, 0g protein)
• Dressing: Greek (130 calories, 14g fat, 1g carbs, 0g protein)

Total: 460 calories, 37.5g fat, 6g carbs, 29g protein

High-Protein CAVA Order

• Base: Brown Rice (310 calories, 10g fat, 48g carbs, 8g protein)
• Protein: Double Grilled Chicken (500 calories, 26g fat, 6g carbs, 56g protein)
• Spreads: Hummus (45 calories, 2.5g fat, 4g carbs, 1g protein)
• Toppings: Pickled Onions (20 calories, 0g fat, 5g carbs, 0g protein), Tomato + Onion (20 calories, 0g fat, 2g carbs, 0g protein)
• Dressing: Lemon Herb Tahini (70 calories, 6g fat, 4g carbs, 2g protein)

Total: 965 calories, 44.5g fat, 69g carbs, 67g protein

Low-Calorie CAVA Order

• Base: Supergreens (minimal calories and carbs)
• Protein: Grilled Chicken (250 calories, 13g fat, 3g carbs, 28g protein)
• Spreads: Tzatziki (35 calories, 2.5g fat, 1g carbs, 2g protein)
• Toppings: Tomato + Cucumber (10 calories, 0g fat, 2g carbs, 0g protein), Cabbage Slaw (35 calories, 3g fat, 3g carbs, 0g protein)
• Dressing: Lemon Juice (minimal calories)

Total: 330 calories, 18.5g fat, 9g carbs, 30g protein

Macro-Balanced CAVA Order

• Base: Black Lentils (260 calories, 7g fat, 37g carbs, 17g protein)
• Protein: Harissa Honey Chicken (260 calories, 14g fat, 7g carbs, 28g protein)
• Spreads: Hummus (45 calories, 2.5g fat, 4g carbs, 1g protein)
• Toppings: Roasted Veggies (100 calories, 4.5g fat, 14g carbs, 3g protein), Feta (35 calories, 2.5g fat, 0g carbs, 3g protein)
• Dressing: Yogurt Dill (30 calories, 2g fat, 1g carbs, 2g protein)

Total: 730 calories, 32.5g fat, 63g carbs, 54g protein

Remember, these are just examples. The beauty of CAVA is that you can mix and match to create the perfect meal for your specific needs and tastes, so don’t be afraid to experiment!

Is CAVA Actually Healthy?

After diving deep into CAVA’s menu, I can confidently say that yes, CAVA can absolutely be a healthy choice. But like any restaurant, it all comes down to what you order.

CAVA offers a wide range of fresh, whole-food ingredients that can easily fit into virtually any diet.

With the ability to choose between salad or sandwiches, lean-meat protein or veggies, and a wide variety of nutrient-dense toppings, there is no reason why you would not be able to build your ideal healthy meal at CAVA.

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