Your Foundation: Building the Base
The secret to a high-protein meal at Cava starts from the ground up—with your base. While standard greens are great for fiber and nutrients, combining them with a protein-rich base is the best strategy. The ideal foundation is a 'Greens + Grains' bowl, which provides a balance of greens and complex carbohydrates.
Maximize Protein with Base and Mains
To start, select a base that contributes significantly to your overall protein count. Cava's black lentils are a fantastic choice, providing 18 grams of plant-based protein per full serving. A popular and effective strategy is to combine half of a grain base, like saffron basmati rice, with black lentils to get both carbs and a significant protein boost. The true power move, however, comes with your main protein selection.
For meat-eaters, the most impactful move is to ask for a double portion of your preferred protein. A single serving of grilled chicken offers approximately 28 grams of protein. By doubling this, you can immediately boost your meal to over 50 grams of protein before adding any toppings or spreads. Similarly, doubling up on grilled steak, which offers around 23 grams per serving, is an effective strategy. Spicy lamb meatballs also provide a solid 24 grams of protein per serving, making a double portion an excellent high-protein choice.
For vegetarians, the black lentils are the cornerstone. While falafel is available, it provides only around 6 grams of protein per serving and is better used for flavor than for its protein content. A more effective vegetarian approach is to double the black lentils and focus on adding protein-rich spreads and toppings.
The Protein Power of Spreads and Toppings
After your base and main protein, the next layer for boosting protein comes from Cava's signature spreads and an array of toppings. The Crazy Feta, a whipped feta with jalapeno, is a popular choice that adds both flavor and a creamy protein source. Tzatziki, a yogurt-based sauce, also contributes a few extra grams while adding a refreshing, tangy taste. Even traditional hummus adds a dose of plant-based protein.
To maximize protein, consider these strategies:
- Double your main protein: The most direct and effective way to jump-start your protein intake. Opt for double grilled chicken or double grilled steak.
- Add lentils: Use black lentils as a base for a plant-based protein boost, or combine them with a grain for a more balanced foundation.
- Include feta: Crumbled feta or Crazy Feta provides a salty, tangy kick and extra protein.
- Don't forget spreads: Tzatziki and hummus offer a creamy texture and contribute a few extra grams of protein.
- Pile on the veggies: While low in protein, a good variety of fresh vegetables adds volume, fiber, and nutrients to your meal, contributing to satiety.
High-Protein Cava Bowl Combinations
Carnivore's Power Bowl
- Base: Half Saffron Basmati Rice, Half Black Lentils
- Main: Double Grilled Chicken
- Spreads: Hummus, Tzatziki, Crazy Feta
- Toppings: Fiery Broccoli, Pickled Onions, Tomato + Cucumber, Crumbled Feta
- Dressing: Hot Harissa Vinaigrette
Vegetarian Protein Bowl
- Base: Double Black Lentils, SuperGreens
- Main: Falafel (adds flavor, not primary protein source)
- Spreads: Hummus, Crazy Feta
- Toppings: Fiery Broccoli, Fire-Roasted Corn, Cabbage Slaw, Crumbled Feta
- Dressing: Lemon Herb Tahini
Cava Protein Options Comparison
| Protein Source | Serving Size | Approximate Protein (g) | Type |
|---|---|---|---|
| Grilled Chicken | Standard | 28 | Lean Meat |
| Grilled Steak | Standard | 23 | Lean Meat |
| Spicy Lamb Meatballs | Standard | 24 | Meatballs |
| Falafel | Standard | 6 | Plant-Based |
| Black Lentils | Standard (Full) | 18 | Plant-Based |
| Crazy Feta | Standard | 6+ (Estimated) | Dairy |
| Hummus | Standard | 2+ (Estimated) | Plant-Based |
Conclusion
Crafting a high-protein meal at Cava is a simple process of intentional ordering. By building your bowl with a protein-heavy base like black lentils, choosing a high-quality main protein (and doubling it!), and adding protein-rich spreads and toppings like feta, you can easily create a satisfying and nutrient-dense meal. Whether you're a meat-eater or vegetarian, Cava's customizable format makes it easy to hit your protein goals with delicious, Mediterranean-inspired flavors. The key is to be deliberate in your selections and don't be afraid to go big on the protein.
Final Recommendations
To get the most protein at Cava, remember these takeaways:
- Double up on meat: The easiest and most effective method for carnivores is to ask for double grilled chicken or steak.
- Embrace black lentils: Use this high-protein plant-based option as a standalone base or mix it with a grain.
- Load up on feta: Crumbled feta and Crazy Feta are excellent ways to add extra protein and a burst of flavor.
- Don't forget spreads: Add hummus and tzatziki for a few extra grams of protein and improved texture.
- Mix bases for balance: A half-and-half base of greens and black lentils provides the best of both worlds in terms of nutrients and protein.
- Consider calorie density: While doubling protein adds grams, it also increases calories. Account for this if managing your intake.
- Customization is key: Always build your own bowl to have complete control over your protein sources and quantities.
Outbound Link: For specific, up-to-date nutritional information and to use their official nutrition calculator, visit the official Cava Nutrition page.
