Jeffrey Salazar
Eating keto at Cava is entirely possible with a bit of planning and customization. Cava, known for its Mediterranean-inspired bowls and salads, offers a variety of low-carb, high-fat options that align with the ketogenic diet. Focus on selecting a base like greens or cauliflower rice instead of grains, and load up on protein choices such as grilled chicken, braised lamb, or falafel (if you’re okay with the slight carb increase). For fats, add extras like avocado, olive oil, or feta cheese, and choose keto-friendly toppings like cucumbers, olives, or hummus in moderation. Skip high-carb sauces like harissa or tzatziki and opt for tahini or lemon herb vinaigrette instead. With mindful choices, you can enjoy a delicious, satisfying keto meal at Cava.
| Characteristics | Values |
|---|---|
| Base Options | Greens (Romaine & Kale), Super Greens, or Spinach & Arugula (low-carb) |
| Protein Choices | Grilled Chicken, Braised Lamb, Rotisserie Chicken, or Falafel (avoid pita) |
| Toppings | Olives, Feta Cheese, Pickled Onions, Harissa, Cucumbers, Bell Peppers |
| Dressings | Lemon Herb Tahini, Crazy Feta, Harissa Vinaigrette (check for added sugar) |
| Avoid | Pita, Rice, Hummus, Tzatziki, Sweet Potato, Bread, High-sugar dressings |
| Customization Tip | Double up on greens and protein, skip high-carb ingredients |
| Keto-Friendly Sides | None (focus on base, protein, and toppings) |
| Beverages | Water, Unsweetened Tea, or Black Coffee |
| Macros Focus | High fat, moderate protein, very low carbs (<5g net carbs per meal) |
| Portion Control | Stick to regular-sized bowls to manage calories and macros |
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What You'll Learn
- Choose Protein Wisely: Opt for grilled chicken, lamb, or falafel; avoid breaded options to keep carbs low
- Load Up on Veggies: Add spinach, kale, cucumbers, tomatoes, and olives for fiber and nutrients
- Pick Low-Carb Bases: Skip pita and grains; choose greens, cauliflower rice, or a bowl without base
- Select Keto-Friendly Dressings: Go for olive oil, lemon herb tahini, or harissa; avoid sweet dressings
- Avoid High-Carb Toppings: Skip pita chips, croutons, and dried fruits; stick to feta, avocado, or nuts
Choose Protein Wisely: Opt for grilled chicken, lamb, or falafel; avoid breaded options to keep carbs low
When dining at Cava and aiming to stay within your keto macros, selecting the right protein is crucial. The keto diet emphasizes low-carb, high-fat, and moderate-protein intake, so your protein choice should align with these principles. Opt for grilled chicken, lamb, or falafel as your primary protein sources. These options are not only flavorful but also naturally low in carbs, making them ideal for a keto meal. Grilled chicken and lamb, in particular, are excellent choices because they are free from added breading or sugars, which can spike your carb count. Falafel, while traditionally made with chickpeas (which are higher in carbs), can still fit into a keto diet if portioned carefully and paired with other low-carb ingredients.
It’s equally important to avoid breaded protein options at Cava, as these can quickly derail your keto goals. Breaded items, such as crispy chicken or fried falafel, are coated in carb-heavy ingredients like flour and breadcrumbs, which add unnecessary carbs to your meal. Even small amounts of breading can add up, especially when combined with other carb sources like grains or starchy vegetables. By steering clear of these options, you’ll keep your carb intake in check and ensure your meal remains keto-friendly.
When customizing your bowl or salad, prioritize grilled proteins as the foundation of your meal. Cava’s grilled chicken and lamb are seasoned well and pair perfectly with keto-approved toppings like leafy greens, cucumbers, and olives. If you’re vegetarian or prefer falafel, be mindful of portion size and balance it with high-fat, low-carb additions like avocado, feta cheese, or tahini dressing. These combinations not only enhance the flavor but also help you meet your fat and protein needs while staying within your carb limits.
Another tip is to double up on your protein choice if you’re concerned about staying full and satisfied. Since keto relies on fat and protein for energy, adding an extra serving of grilled chicken or lamb can help you feel satiated without increasing your carb intake. This strategy is particularly useful if you’re limiting higher-fat toppings or dressings. By focusing on protein-rich, unbreaded options, you’ll create a balanced keto meal that supports your dietary goals.
Lastly, don’t hesitate to ask Cava staff for guidance if you’re unsure about the carb content of specific proteins. They can provide insights into how dishes are prepared and help you make informed choices. Remember, the key to eating keto at Cava is simplicity: stick to grilled or naturally low-carb proteins, avoid breaded options, and build your meal around fresh, whole ingredients. This approach ensures you enjoy a delicious, keto-compliant meal without compromising on flavor or nutrition.
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Load Up on Veggies: Add spinach, kale, cucumbers, tomatoes, and olives for fiber and nutrients
When crafting a keto-friendly meal at Cava, prioritizing vegetables is key to staying within your macros while ensuring you get essential nutrients and fiber. Start by loading up on leafy greens like spinach and kale, which are low in carbs and high in vitamins A, C, and K. These greens serve as an excellent base for your bowl, adding volume without significantly increasing your carb count. Spinach, in particular, is rich in iron and antioxidants, making it a nutritious choice that complements the other ingredients in your bowl.
Next, incorporate cucumbers and tomatoes to add freshness and crunch. Cucumbers are incredibly low in carbs and calories, making them a perfect keto-friendly option. They also provide hydration due to their high water content, which can be beneficial when following a low-carb diet. Tomatoes, while slightly higher in carbs, are still a great addition in moderation. Opt for cherry tomatoes or a small portion of diced tomatoes to keep the carb count in check while enjoying their juicy texture and added flavor.
Olives are another fantastic vegetable to include in your Cava bowl. They are rich in healthy fats and low in carbs, aligning perfectly with keto principles. Olives also bring a briny, savory flavor that enhances the overall taste of your meal. Whether you choose kalamata, green, or black olives, they provide monounsaturated fats and antioxidants, contributing to both the nutritional value and satisfaction of your dish.
To maximize fiber intake, ensure your bowl is packed with a variety of these vegetables. Fiber is crucial on a keto diet as it aids digestion and helps you feel full longer, which can prevent overeating. By combining spinach, kale, cucumbers, tomatoes, and olives, you create a nutrient-dense meal that supports your keto goals while keeping you satisfied. This approach not only keeps your carb count low but also ensures you’re getting a wide range of vitamins and minerals to support overall health.
Finally, be mindful of portion sizes and avoid overloading on higher-carb vegetables like tomatoes. Stick to a generous serving of leafy greens and cucumbers, with smaller portions of tomatoes and olives. This balance allows you to enjoy a flavorful, filling meal at Cava while adhering to your keto macros. Loading up on these veggies not only makes your bowl more colorful and appealing but also transforms it into a wholesome, keto-friendly feast.
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Pick Low-Carb Bases: Skip pita and grains; choose greens, cauliflower rice, or a bowl without base
When eating keto at Cava, the foundation of your meal should prioritize low-carb options to keep your macros in check. Skip pita and grains entirely, as these are high in carbohydrates and will quickly derail your keto goals. Pita bread, in particular, can add upwards of 30 grams of carbs per serving, which is a significant portion of your daily limit. Grains like rice or quinoa, often found in bowls, are equally carb-heavy and should be avoided. Instead, focus on bases that align with your keto lifestyle.
Choose greens as your primary base for a nutrient-dense, low-carb option. Cava offers a variety of greens, such as romaine lettuce or super greens, which are virtually carb-free and provide essential vitamins and minerals. Greens not only keep your meal light but also serve as a perfect bed for toppings and dressings without adding unnecessary carbs. This choice allows you to enjoy a filling meal while staying within your keto macros.
Another excellent low-carb base option is cauliflower rice. This keto-friendly alternative mimics the texture of traditional rice but with a fraction of the carbs. Cauliflower rice is a versatile choice that pairs well with Cava’s protein and topping options. It adds bulk to your meal without spiking your blood sugar, making it an ideal choice for those following a ketogenic diet. Be mindful of portion sizes, as even low-carb bases should be consumed in moderation.
If you prefer a simpler approach, consider ordering a bowl without a base. This allows you to focus solely on proteins, vegetables, and fats, ensuring your meal remains keto-compliant. Without a base, you can load up on options like grilled chicken, lamb, or falafel (if it fits your macros), along with low-carb toppings like cucumbers, olives, and feta cheese. This method gives you full control over your carb intake and ensures your meal is tailored to your keto needs.
By prioritizing low-carb bases like greens, cauliflower rice, or opting for no base at all, you can enjoy a satisfying keto meal at Cava without compromising your dietary goals. These choices not only keep your carb count low but also allow you to customize your bowl with flavorful, keto-friendly toppings and dressings. Remember, the key to keto success at Cava is making mindful choices that align with your macros while still enjoying the variety and taste the menu has to offer.
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Select Keto-Friendly Dressings: Go for olive oil, lemon herb tahini, or harissa; avoid sweet dressings
When dining at Cava and aiming to stick to a keto diet, selecting the right dressing is crucial. The dressing you choose can either keep your meal low-carb and keto-friendly or inadvertently add unwanted sugars and carbohydrates. To stay on track, focus on dressings that are high in healthy fats and free from added sugars. Olive oil is an excellent choice, as it’s pure, rich in monounsaturated fats, and contains zero carbs. It’s a simple yet flavorful option that pairs well with almost any base and topping combination at Cava. Opting for olive oil ensures your meal remains aligned with keto principles while enhancing the natural flavors of your ingredients.
Another keto-friendly dressing to consider is lemon herb tahini. This option combines the creaminess of tahini with the brightness of lemon and herbs, offering a tangy and satisfying flavor profile. Tahini, made from sesame seeds, is high in healthy fats and low in carbs, making it a great fit for a keto diet. The lemon and herbs add a refreshing zest without introducing sugars or unnecessary carbs. Just be mindful of portion size, as even keto-friendly dressings can add calories if used excessively.
For those who enjoy a bit of heat, harissa is a fantastic keto-friendly choice. Harissa is a North African chili paste that adds a smoky, spicy kick to your meal. It’s typically low in carbs and free from added sugars, making it an ideal option for keto dieters. The bold flavor of harissa can elevate your Cava bowl without compromising your dietary goals. Pair it with grilled meats, vegetables, and a base like greens or cauliflower rice for a satisfying and keto-compliant meal.
When selecting dressings at Cava, it’s equally important to know which options to avoid. Sweet dressings, such as honey mustard or tzatziki with added sugars, can quickly derail your keto efforts. These dressings often contain high amounts of sugar or sweeteners that spike your carb intake. Even dressings that seem savory, like certain vinaigrettes, may contain hidden sugars, so always check the ingredients or ask staff if you’re unsure. Stick to olive oil, lemon herb tahini, or harissa to ensure your meal remains keto-friendly and free from unwanted carbs.
In summary, choosing the right dressing at Cava is key to maintaining a keto diet. Olive oil, lemon herb tahini, and harissa are excellent options that provide flavor and healthy fats without added sugars or carbs. Avoid sweet dressings like honey mustard or sugary vinaigrettes, as they can easily push your meal out of keto territory. By making informed choices, you can enjoy a delicious and satisfying Cava bowl that aligns perfectly with your keto goals.
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Avoid High-Carb Toppings: Skip pita chips, croutons, and dried fruits; stick to feta, avocado, or nuts
When customizing your meal at Cava to align with a keto diet, one of the most critical steps is to avoid high-carb toppings. These toppings can quickly add unnecessary carbohydrates to your meal, knocking you out of ketosis. Common culprits include pita chips, croutons, and dried fruits, which are often used to add crunch or sweetness to bowls and salads. While these ingredients might seem harmless, they are loaded with carbs and offer little nutritional value for a keto lifestyle. Instead, focus on toppings that are low in carbs and high in healthy fats and proteins.
To maintain ketosis, skip the pita chips and croutons entirely. These crunchy additions are primarily made from refined grains and can spike your blood sugar, which is counterproductive to a keto diet. Similarly, dried fruits, though seemingly healthy, are concentrated sources of sugar and carbs due to the dehydration process. A small portion of dried fruit can easily contain 15-20 grams of carbs, which can quickly eat into your daily carb limit. By eliminating these high-carb options, you create room in your meal for toppings that support your keto goals.
Instead of high-carb toppings, stick to feta cheese, avocado, or nuts. Feta cheese is an excellent choice because it’s low in carbs, high in fat, and adds a tangy flavor to your bowl. Avocado is another keto-friendly topping, packed with healthy monounsaturated fats and fiber, which can help keep you full and satisfied. Nuts, such as pistachios or almonds, are also great options, as they provide crunch, healthy fats, and protein without the carbs. These toppings not only enhance the taste and texture of your meal but also ensure you stay within your macronutrient goals.
When building your Cava bowl, be mindful of portion sizes, even with keto-friendly toppings. While feta cheese and nuts are low in carbs, they are calorie-dense, so use them sparingly to avoid exceeding your daily calorie limit. Avocado, though nutritious, should also be portioned carefully, as it’s high in calories. The key is to balance these toppings with other low-carb bases and proteins, such as greens, grilled meats, and olive oil-based dressings, to create a well-rounded keto meal.
Finally, don’t be afraid to ask for customizations at Cava. Most locations are accommodating and can help you build a keto-friendly bowl. Politely request to skip the pita chips, croutons, and dried fruits, and double up on feta, avocado, or nuts instead. By being proactive and intentional with your choices, you can enjoy a delicious, satisfying meal at Cava while staying firmly in ketosis. Remember, the goal is to prioritize whole, nutrient-dense foods that align with your keto lifestyle, and avoiding high-carb toppings is a crucial step in achieving that.
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Frequently asked questions
Cava offers several keto-friendly options, including grilled proteins like chicken, braised lamb, or falafel (if you’re okay with higher carbs). Stick to low-carb bases like greens or superfood greens, and choose healthy fats like olive oil, avocado, or tahini dressing. Avoid high-carb toppings like pita, rice, or hummus.
Yes, Cava is highly customizable. Start with a base of greens, add a grilled protein, and load up on non-starchy veggies like cucumbers, tomatoes, or pickled vegetables. Use olive oil, tahini, or lemon herb tahini for dressing, and avoid grains, legumes, and sugary toppings.
Some Cava dressings are keto-friendly, such as olive oil, tahini, or lemon herb tahini. Avoid sweet options like harissa honey or tzatziki, as they may contain added sugars. Always check the ingredients or ask staff for guidance.
Focus on high-fat, high-protein ingredients like grilled meats, avocado, and fatty dressings. Double up on greens and non-starchy veggies to add volume without carbs. Skip the pita, rice, and hummus, and opt for extra toppings like feta cheese or kalamata olives for flavor and satiety.
