Cava keto options are available even though they don’t have a dedicated keto menu.1 Which goes to say, the hidden low carb menu seen below is a compilation of all 57 Cava’s keto friendly options ranked from lowest carbs-to most.
For those Mediterranean food lovers, the keto menu considers the 50 gram daily carbohydrate limit the absolute cap for a meal but for food items with more than 20-30 grams of carbs, the meal may need to be eaten in two sittings.2
Low carb and keto friendly Mediterranean entrees dishes are just a scroll away!
How To Order Keto at Cava
Ordering a low carb meal at Cava is easy! Especially when using the hidden Cava’s keto menu. Simply try ordering any of the ketogenic pre approved bowls listed below. Or better yet, try customizing with preferred greens, grains, proteins, toppings, sauces, and dressings to make a personalized order that can satisfy any craving!
Are Cava’s Pitas Keto Approved?
Pita is a delicious type of flatbread and a staple for many Mediterranean dishes. However, pita is not a Cava’s keto approved option. Because pita is a type of bread, it comes with a hefty price of net carbohydrates. Eating a dish with pita is against most trending diets, and will cause ketoers to go well over their 50 grams of allotted carbs per day!
Source: clubfoto via Canva.com3
For less carbohydrates, ketogenic Cava patrons should try ordering a bowl based dish instead. This is an easy way to lower the number of calories and carbohydrates a meal might have.
If you’re still craving pita, try the kids’ sized pita chips, which have 20 grams of carbs per serving. While not exactly keto friendly, this still allows Mediterranean lovers to enjoy pita without going over their carb allowance.
Better yet, if ketoers can limit themselves to just one order of a side pita, they can enjoy their meal with only 13 grams of additional carbs.
Keto Friendly Cava Keto Bowls (Keto Cava Bowls)
Cava has a number of premade keto bowls that are a quick and easy order for those on the go. These options are ranked from least to most carbs, and all fall under the 50 grams of carbohydrates that keto dieters must remain below. And if these have too many carbs, scroll a little further down for other types of menu options with even less carbs.
By the way, dieters can enjoy these meals guilt free. Research suggests Mediterranean food lowers the risk for cardiovascular disease and can even help with weight loss.4 So enjoy!
1. Greek Salad Bowl
This delicious bowl is a Cava’s keto staple. It comes with perfectly grilled chicken, feta cheese, tomatoes, and olives all on a bed of romaine and arugula. Hummus and tzatziki sauces are expertly paired with a vinaigrette to create a delicious and fulfilling meal.
So, if you’re into Mediterranean food and a salad enthusiast, you may want to consider Zoe’s Kitchen keto options, as they have a reputation for appetizing and healthy salad dishes.
- Calories: 600
- Carbs: 19 grams
- Fats: 42 grams
- Protein: 37 grams
2. Tahini Caesar Bowl
This mighty Mediterranean meal comes with healthy grilled chicken, feta cheese, and pickled onions over top of romaine and arugula lettuce. It’s topped with a delightful tahini caesar dressing, with pita crisps sprinkled on top. Order without the pita crisps for an even lower amount of carbs per serving!
- Calories: 550
- Carbs: 28 grams
- Fats: 31 grams
- Protein: 37 grams
3. Chicken and Right Rice Bowl
This bowl is a little high in carbs but still below the 50 grams allotment for keto dieters. It’s perfect for those using the one meal a day strategy. This bowl consists of grilled chicken and a high protein Cava rice. Hummus, tzatziki, feta cheese, and tomato are combined on top of arugula to create this delicious dish. Remember not only that the recommended rice and chicken for weight loss is healthy too!
- Calories: 750
- Carbs: 45 grams
- Fats: 44 grams
- Protein: 46 grams
4. Balsamic Date Chicken Bowl
Again, keto dieters should be aware that this bowl is close to their 50 grams of carbohydrate allowance per day. That being said, it is absolutely incredible and made from quality grilled chicken, corn, healthy brown rice, and spinach. It’s topped with eggplant dip, roasted red pepper hummus, and a tasty balsamic date vinaigrette.
- Calories: 645
- Carbs: 49 grams
- Fats: 34 grams
- Protein: 36 grams
Full List of Cava’s Keto Options
Below is a full list of the Cava’s keto friendly options but take note of the carb amount and additives to pick the right one for you. These Mediterranean based dishes range from 0 to 48 grams of carbohydrates, so dieters should be very mindful when creating their order. Remember to consider portion sizes and add all net carbohydrates together per item to ensure adherence to a ketogenic diet.
Greens & Grains
There are many keto Cava options that are very low in carbs, such as a number of the leafy greens below. Keep in mind that the lentils and brown rice options are technically under the 50 gram allotment, but can cause a ketoer to go over if they are not careful!
5. Arugula
Arugula is an extremely healthy leafy green that is oftentimes described as peppery or spicy in taste.
- Calories: 20
- Carbs: 3 grams
- Fats: 0 grams
- Protein: 2 grams
6. Baby Spinach
This green is mild and earthy, and is filled with many vitamins, minerals, and essential amino acids.
- Calories: 20
- Carbs: 3 grams
- Fats: 0 grams
- Protein: 3 grams
7. Romaine
Romaine lettuce has a mild but slightly bitter flavor, and adds a nice crunch.
- Calories: 20
- Carbs: 4 grams
- Fats: 0 grams
- Protein: 1 gram
8. Splendid Greens
Cava’s splendid greens mix includes a perfect melody of endive, chicory, escarole, radicchio, and romaine lettuce.
- Calories: 20
- Carbs: 4 grams
- Fats: 0 grams
- Protein: 1 gram
9. Super Greens
Cava’s keto super greens combines brussel sprouts, broccoli, chicory, and kale. Research shows that superfoods like kale are extremely high in antioxidants and are great for overall health.5
- Calories: 40
- Carbs: 8 grams
- Fats: 0 grams
- Protein: 3 grams
10. Black Lentils
Ketoers should be aware that black lentils are a little on the high side of carbohydrates, but can be enjoyed with the right meal planning and preparation.
- Calories: 260
- Carbs: 37 grams
- Fats: 7 grams
- Protein: 17 gram
11. Brown Rice
Brown rice has nearly 50 grams of carbs per serving size, so ketoers should beware unless attempting one meal per day.
- Calories: 310
- Carbs: 48 grams
- Fats: 10 grams
- Protein: 8 gram
Keto Dips & Spreads
Mediterranean dips are often high in healthy fats and moderate in carbohydrates. Try the spreads below for a keto friendly option that packs a powerful taste.
12. Tzatziki
Tzatziki is a yogurt based dish mixed with cucumbers and seasonings.
- Calories: 35
- Carbs: 1 gram
- Fats: 2.5 grams
- Protein: 2 grams
13. Crazy Feta
Feta is a rich, crumbly cheese made from sheep’s milk.
- Calories: 70
- Carbs: 1 gram
- Fats: 6 grams
- Protein: 3 gram
14. Roasted Eggplant
Made with roasted eggplant, onion, parsley, and delicious garlic.
- Calories: 50
- Carbs: 2 grams
- Fats: 4.5 grams
- Protein: 0 grams
15. Hummus
This spread is created by blending cooked chickpeas with lemon juice, tahini, salt and pepper.
- Calories: 45
- Carbs: 4 grams
- Fats: 2.5 grams
- Protein: 1 gram
16. Red Pepper Hummus
Very similar to the dip above, except this variation includes blended red peppers.
- Carbs: 4 grams
- Fats: 1 gram
- Protein: 1 gram
17. Harissa
Harissa is a Cava’s keto favorite. It’s a blend of peppers, spices, and olive oil to add some spice!
- Calories: 70
- Carbs: 5 grams
- Fats: 6 grams
- Protein: 1 gram
Protein
Each protein option at kava falls into the keto friendly category. Protein is key for building muscle and research suggests it helps to boost metabolism and aids in weight loss.6 So don’t be afraid to try any of the protein sources below!
Source: Magone via Canva.com7
Keto dieters with weight loss in mind should also consider adding protein shakes to their dietary routine. Protein shakes are recommended for weight loss and they’re also low in carbs and keto friendly!
18. Grilled Meatballs
Ground beef mixed with spices and rolled into meatballs. Keto approved and high in protein!
- Calories: 240
- Carbs: 1 gram
- Fats: 16 grams
- Protein: 25 grams
19. Braised Lamb
This tender lamb is cooked with cayenne pepper, garlic, and turmeric.
- Calories: 210
- Carbs: 2 grams
- Fats: 12 grams
- Protein: 24 grams
20. Grilled Chicken
Marinated and grilled to a tender crisp that goes perfectly with every dish.
- Calories: 250
- Carbs: 3 grams
- Fats: 15 grams
- Protein: 28 grams
21. Spicy Lamb Meatballs
For dieters who enjoy a little spice with their Mediterranean meal. It’s cooked with harissa and cilantro.
- Calories: 300
- Carbs: 3 grams
- Fats: 22 grams
- Protein: 24 grams
22. Harissa Honey Chicken
A mix of spicy harissa sauce and sweet honey to create a harmony of tastes.
- Calories: 260
- Carbs: 7 grams
- Fats: 14 grams
- Protein: 26 grams
23. Roasted Vegetables
Brussel sprouts, cauliflower, and carrots roasted together for a brilliant vegetable medley.
- Calories: 100
- Carbs: 14 grams
- Fats: 4.5 grams
- Protein: 3 grams
24. Falafel
Roasted chickpeas, garlic, and herbs combined and then deep fried. Yum!
- Calories: 350
- Carbs: 24 grams
- Fats: 26 grams
- Protein: 6 grams
Keto Toppings at Cava
Pair any of these toppings with a protein, green, and grain to create the perfect bowl combination. Or try multiple low carb toppings to really add on the flavor!
25. Salt Brined Pickles
- Calories: 5
- Carbs: 0 grams
- Fats: 0 grams
- Protein: 0 grams
26. Crumbled Feta
- Calories: 35
- Carbs: 0 grams
- Fats: 2.5 grams
- Protein: 3 grams
27. Shredded Romaine
- Calories: 5
- Carbs: 1 gram
- Fats: 0 grams
- Protein: 0 grams
28. Persian Cucumbers
- Calories: 15
- Carbs: 1 gram
- Fats: 1 gram
- Protein: 0 grams
29. Cabbage Slaw
- Calories: 35
- Carbs: 2 grams
- Fats: 3 grams
- Protein: 0 grams
30. Tomatoes and Onions
- Calories: 20
- Carbs: 2 grams
- Fats: 2 grams
- Protein: 0 grams
31. Tomatoes and Cucumbers
- Calories: 10
- Carbs: 2 grams
- Fats: 0 grams
- Protein: 0 grams
32. Kalamata Olives
- Calories: 50
- Carbs: 2 grams
- Fats: 4.5 grams
- Protein: 0 grams
33. Pickled Onions
- Calories: 20
- Carbs: 5 grams
- Fats: 0 grams
- Protein: 0 grams
34. Fire Roasted Corn
- Calories: 45
- Carbs: 5 grams
- Fats: 3 grams
- Protein: 1 gram
35. Lentil Tabbouleh
- Calories: 60
- Carbs: 7 grams
- Fats: 2.5 grams
- Protein: 3 grams
36. Avocado
- Calories: 160
- Carbs: 9 grams
- Fats: 15 grams
- Protein: 2 grams
37. Pita Crisps
- Calories: 90
- Carbs: 10 grams
- Fats: 4.5 grams
- Protein: 1 gram
Cava’s Keto Dressings
Dieters can enjoy any of the dressings listed below for a low in carb meal. However, dressings are oftentimes high in calories and fat, and can easily contribute to weight gain. Luckily Mediterranean dressings tend to consist of polyunsaturated fats, which are not linked to a risk of coronary heart disease like saturated fats are.8
38. Garlic
- Calories: 180
- Carbs: 0 grams
- Fats: 20 grams
- Protein: 0 grams
39. Yogurt Dill
- Calories: 30
- Carbs: 1 gram
- Fats: 20 grams
- Protein: s grams
40. Greek Vinaigrette
- Calories: 130
- Carbs: 1 gram
- Fats: 14 grams
- Protein: 0 grams
41. Skhug
- Calories: 80
- Carbs: 1 gram
- Fats: 9 grams
- Protein: 0 grams
42. Hot Harissa Vinaigrette
- Calories: 70
- Carbs: 2 grams
- Fats: 7 grams
- Protein: 0 grams
43. Tahini Caesar
- Calories: 90
- Carbs: 3 grams
- Fats: 8 grams
- Protein: 2 grams
44. Lemon Herb Tahini
- Calories: 70
- Carbs: 4 grams
- Fats: 6 grams
- Protein: 2 grams
45. Date Balsamic Vinaigrette
- Calories: 60
- Carbs: 7 grams
- Fats: 4 grams
- Protein: 0 grams
Are Kids Meals Keto at Cava?
Yes, there are a number of keto friendly kids meals at Cava! The smaller serving size leads to a lower carb and lower calorie option for mindful dieters. Check out the list below to learn more.
46. Kid’s Grilled Meatballs, 1 gram of carbs.
47. Kid’s Braised Lamb, 1 gram of carbs.
48. Kid’s Chicken, 2 grams of carbs.
49. Kid’s Spicy Lamb Meatballs, 2 grams of carbs.
50. Kid’s Harissa Honey Chicken, 4 grams of carbs.
51. Carrot Sticks, 10 grams of carbs.
52. Kid’s Falafel, 12 grams of carbs.
53. Kid’s Black Lentils, 18 grams of carbs.
54. Kid’s Pita Chips, 20 grams of carbs.
55. Kid’s Brown Rice, 24 grams of carbs.
56. Kid’s Saffron Basmati Rice, 27 grams of carbs.
57. Kid’s Mini Pita, 27 grams of carbs.
Sample Keto Order at Cava (Build Your Own Bowl Example Order)
Keto dieters are invited to combine any number of the many keto options above to create a personalized, delicious, and low carb eating experience. Here are a few examples to help get started.
Source: Zju4ka via Canva.com9
Super greens, grilled chicken, hummus, fire roasted corn, avocado, and greek vinaigrette. This order is a complete and healthy meal that’s high in protein, and has a total of only 25 grams of carbohydrates. This can easily fit into a keto dieter’s meal plan, and allow for an additional 25 grams of carbs throughout the rest of their day.
Spinach, roasted eggplant, roasted vegetables, crumbled feta, and lemon herb tahini is a great option for keto dieters who also have vegetarian eating restrictions and is only 23 grams of carbohydrates total! It’s important to note that vegetarian ketoers may have trouble getting enough protein per day. These dieters should consider adding protein shakes diet plans in addition to counting the net carbs in their Cava creations.
Black lentils, harissa, spicy lamb meatballs, shredded romaine, and hot harissa vinaigrette might be a good option for those attempting alternate day fasting vs OMAD (one meal per day). This dish comes in at 47 grams of total carbohydrates, and is a particularly great choice for those who like it spicy!
Order any combination of the foods above for a personalized Mediterranean experience without the high in carbohydrate repercussions! Dieters everywhere can enjoy a Cava keto experience by simply following this secret, hidden menu of nearly 60 items.
References
1margouillatphotos. Canva. Accessed 13 April 2023. <https://www.canva.com/photos/MADatm_Bvgk-selection-of-libanese-food-mezze/>
2Harvard T. H. Chan School of Public Health. 2022. Ketogenic Diet For Weight Loss. Harvard. Web. Retrieved on 18 October 2022. <https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet>
3clubfoto. Canva. Accessed 13 April 2023. <https://www.canva.com/photos/MAEExKVW8jw-pita-bread/>
4Widmer, R. J., Flammer, A. J., Lerman, L. O., & Lerman, A. (2015). The Mediterranean diet, its components, and cardiovascular disease. The American journal of medicine, 128(3), 229–238. <https://doi.org/10.1016/j.amjmed.2014.10.014>
5Sikora, E., & Bodziarczyk, I. (2012). Composition and antioxidant activity of kale (Brassica oleracea L. var. acephala) raw and cooked. Acta scientiarum polonorum. Technologia alimentaria, 11(3), 239–248. <https://pubmed.ncbi.nlm.nih.gov/22744944/>
6Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American journal of clinical nutrition, 101(6), 1320S–1329S. <https://doi.org/10.3945/ajcn.114.084038>
7Magone. Canva. Accessed 13 April 2023. <https://www.canva.com/photos/MADarcoBUOw-grilled-chicken-fillet/>
8Li, Y., Hruby, A., Bernstein, A. M., Ley, S. H., Wang, D. D., Chiuve, S. E., Sampson, L., Rexrode, K. M., Rimm, E. B., Willett, W. C., & Hu, F. B. (2015). Saturated Fats Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease: A Prospective Cohort Study. Journal of the American College of Cardiology, 66(14), 1538–1548. <https://doi.org/10.1016/j.jacc.2015.07.055>
9Zju4ka. Canva. Accessed 13 April 2023. <https://www.canva.com/photos/MADBtdYfZik-roasted-vegetables/>