Cava Keto Hidden Low Carb Menu: View All 57 Options Ranked

Keto (Low Carb) | Written by Nathan | Updated on 23 November 2022

Three different Cava keto approved restaurant bowls with lettuce, avocado, tortilla chips, and more are next to three different dipping sauces that are white, orange and green in color, and a bag of pita chips all rest on a wooden table.

Kava keto options are available even though they don’t have a dedicated keto menu. 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.1 

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 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 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!

A man in a black beanie is holding a bowl from the restaurant Cava topped with different garnishes and sauces.

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.

Still craving pita? Order the kids sized pita chips for 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.2 So enjoy!

1. Greek Salad Bowl

This delicious bowl is a Cava 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. 

  • 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 is rice and chicken good for weight loss, it’s 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 Keto Options

Below is a full list of the Cava 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.3

  • 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 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.4 So don’t be afraid to try any of the protein sources below!

A cup of broth is sitting on a wooden table with a salad topped with olives, onions and meat sits beside it.

Keto dieters with weight loss in mind should also consider adding protein shakes to their dietary routine. Not only are protein shakes good for weight loss, 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 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.5

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. 

A Cava restaurant employee wearing a black t shirt and plastic gloves is shown preparing a Cava bowl topped with meat and various vegetables with other topping choices beside it such as black oloves and greens.

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

1Harvard 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>

2Widmer, 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>

3Sikora, 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/>

4Leidy, 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>

5Li, 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>

About the Author

Nathan

Nathan has been a fitness enthusiast for the past 12 years and jumps between several types of training such as bodybuilding, powerlifting, cycling, gymnastics, and backcountry hiking. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet. In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain.