If you’ve been looking for a healthy fast-casual restaurant, or you’re just a lover of Mediterranean food, chances are you’ve heard of Cava. The chain opened in 2006 and saw a huge surge in popularity in 2023.
With a variety of salads, grain bowls, and pita wraps, as well as build-your-own salads and bowls, and tons of sides and snacks (including delicious dips), Cava has no shortage of options.
It’s normal to feel a little overwhelmed by all the wonderful things Cava has to offer. Trust us: you are not alone! Whether you’re looking to spice up your regular order, try new foods, or find something to suit your nutritional needs, MyFitnessPal registered dietitian Denise Hernandez has the scoop on what healthy options Cava and RD will be ordering.
Some healthy options for Cava, according to RD
1. Steak Salad
This new option is fresh out of the oven (literally): Cava debuted the steak in stores on June 3. It’s tender, grilled to perfection and paired with leafy greens, feta, red pepper hummus and more.
While it’s bold in flavor, it’s low in calories. “If you’re watching calories, this is a good choice,” Hernandez says. “Only 495 calories and contains about 30 grams of protein.”
Additional nutritional information: Carbohydrates: 22g, Fat: 33g, Sugar: 9g
2. Tahini Caesar Bowl
It’s exactly what it sounds like: Caesar salad, but with tahini dressing. It’s also packed with hummus, pita chips, and grilled chicken, making it a fun alternative to a classic lunch.
Hernandez likes this 37-gram protein option. So simple, but so delicious!
Additional nutritional information: Calories: 550, Carbs: 28g, Fat: 31g, Sugar: 6g
3. Make your own salad bowl
When making salad bowls, keep a few pro tips in mind.
- Put your own unique nutritional needs first.
- Build your bowl/select your options before ordering to see a breakdown of the macros and adjust as needed.
But if Hernandez were building her own bowl, here’s how she would break it down:
- brilliant green
- Red Pepper Hummus
- roast steak
- pickled onions
- tomatoes and onions
- Cabbage Salad
- Persian cucumber
- Yogurt Dill Sauce
The best part? “330 calories, 40 grams of protein.”
Fun fact: MyFitnessPal is the #1 food tracking and nutrition app. Tracking these meals and more is easy – try the app for free today!
If you’re looking for new ideas for what to order, or it’s your first time dining at Cava, Hernandez’s selection is a great place to start. But feel free to make changes, add new ingredients, or substitute foods based on your nutritional goals and needs.
Check out our favorite Cava ordering tips:
Cava ordering tips (based on health goals)
- If you’re looking for nutritious options on the go: “Any entree here will do!”
- If you’re eating low-carb: “Choose a salad bowl that doesn’t include pita chips or pita sides.”
- If you’re eating a high-protein meal: “Choose any entree, including beef, chicken, lamb or falafel.”
- If you’re eating low-fat: “Wear something on the side or ask for something lighter; the lowest-fat condiment is yogurt dill!”
- If you’re eating to lose weight: “It depends on the individual’s calorie intake, but generally speaking, any meal under 600 calories is a good rule of thumb.”
Dig it!
