Is Cava Good for Keto? Your Guide to Mediterranean Dining Success

December 27, 2025 •

4 min read

According to nutritional guides and keto-focused sources, Cava is a highly adaptable fast-casual restaurant where a low-carb, high-fat meal is entirely possible. This makes it a popular destination for those wondering, 'Is Cava good for keto?'

Quick Summary

Cava can be made keto-friendly through strategic customization, primarily by selecting low-carb bases like greens, opting for grilled proteins, and choosing compliant dips and toppings while avoiding grains and high-sugar ingredients.

Key Points

Keto Cava is Customizable: Create a keto-friendly meal by building your own bowl and making strategic, low-carb choices from the menu.
Choose Greens Over Grains: Start with a base of Splendid Greens, Arugula, or Super Greens instead of high-carb rice or lentils.
Stick to Grilled Proteins: Grilled Chicken and Steak are excellent keto protein options; avoid high-sugar marinades like Harissa Honey.
Select Low-Carb Dips and Fats: Opt for Crazy Feta®, Tzatziki, and Avocado to add flavor and healthy fats while limiting carbs.
Beware of Hidden Carbs: Watch out for sugary dressings, carby pita crisps, and some pre-packaged sauces that can derail your keto efforts.
Don't Forget About Cava Sparkling Wine: If referring to the wine, dry versions like Brut or Brut Nature are low-carb options for enjoying on a keto diet.
Manage Sodium Intake: Cava can be high in sodium, so remember to drink plenty of water and be mindful of your intake when dining there.

Navigating the Cava Menu on Keto

Cava is a Mediterranean-inspired fast-casual chain built around customization, which is ideal for those following a ketogenic diet. The key to success is knowing which ingredients to include and which to avoid, as many menu items contain high-carb grains, legumes, and sweetened dressings. By opting for a salad base and focusing on proteins, healthy fats, and low-carb vegetables, you can create a flavorful and satisfying meal that keeps you in ketosis.

The All-Important Base

The base of your Cava bowl is the most critical decision for maintaining a low-carb count. Standard options like saffron basmati rice, brown rice, and black lentils are high in carbohydrates and should be avoided entirely. Fortunately, the greens offered provide a perfect, nutrient-dense foundation for your meal.

Splendid Greens: A mix of romaine and other leafy greens, offering a crisp, low-calorie base.
Arugula: Adds a peppery flavor and is another excellent low-carb option.
Super Greens: A blend of greens that is also suitable for a keto meal.

Keto-Friendly Proteins

Cava’s protein selection includes several delicious options that are excellent for a ketogenic diet. Leaner proteins are always a good choice, but it is crucial to avoid any that have been prepared with sugary marinades, such as the Harissa Honey Chicken.

Grilled Chicken: A solid, lean protein choice that's free of added sugars.
Grilled Steak: A great source of protein and fat, fitting perfectly within keto macros.
Spicy Lamb Meatballs (Check for carbs): Lamb meatballs can be keto-friendly, but always confirm the nutritional information for any added binders or sugars.

Dips, Spreads, and Toppings: The Flavor Makers

This is where you build flavor and add healthy fats. Several of Cava’s dips and toppings are keto-compliant, but you must be selective. Avoid the high-carb options like traditional hummus and roasted vegetables with added sugars.

Dips & Spreads
- Crazy Feta®: A spicy whipped feta that is rich in fat and low in carbs.
- Tzatziki: A yogurt-based dip that provides fat and flavor with minimal carbs.
- Harissa: A spicy, flavorful paste. While some versions can have sugar, Cava's is generally low in carbs.
Toppings
- Avocado: An excellent source of healthy monounsaturated fats.
- Feta Cheese: Crumbled feta is a classic Mediterranean topping with very low carbs.
- Kalamata Olives: High in healthy fats and adds a salty, savory kick.
- Persian Cucumber: Crisp and refreshing, with a negligible carb count.
- Pickled Onions: Can be used sparingly to add flavor, but be mindful of the sugar content in the brine.
- Fiery Broccoli: Roasted broccoli with minimal carbs.
- Tomato + Cucumber: A fresh, simple vegetable topping.

Dressings and Final Touches

Some Cava dressings can contain hidden sugars. Opt for oil-based vinaigrettes or a simple lemon squeeze to keep your carb count low.

Lemon Herb Tahini: A good option, but check nutritional details for specifics on their version.
Greek Vinaigrette: Another option, though confirm macros as ingredients can vary.
Ask for plain olive oil and vinegar if you're uncertain.

Comparison Table: Keto-Friendly Cava Ordering


Item Category	Keto-Friendly Options	Avoid These High-Carb Items
Bases	Splendid Greens, Arugula, Super Greens	Saffron Basmati Rice, Brown Rice, Black Lentils
Proteins	Grilled Chicken, Grilled Steak	Falafel, Harissa Honey Chicken (due to marinade)
Dips	Crazy Feta®, Tzatziki, Harissa, Roasted Eggplant Dip	Traditional Hummus, Red Pepper Hummus, Crazy Feta (if strict on macros)
Toppings	Avocado, Crumbled Feta, Kalamata Olives, Persian Cucumber, Fiery Broccoli, Pickled Onions (sparingly)	Fire-Roasted Corn, Cabbage Slaw (check prep), Pita Crisps
Dressings	Lemon Herb Tahini, Greek Vinaigrette (check macros), Olive Oil	All others (check macros), especially ones with 'sweet' or 'honey' in the name

Addressing Cava the Sparkling Wine

It is worth noting that 'Cava' is also a type of Spanish sparkling wine. For those on a keto diet, sparkling wines like Cava and Prosecco can be enjoyed in moderation, provided you choose the right kind. Look for labels such as 'brut,' 'extra brut,' or 'brut nature,' which indicate very low sugar content. A typical glass contains only 2-3g of net carbs, making it a viable option for a special occasion on keto.

A Sample Keto Cava Order

Here’s a sample order you can use as a starting point:

Base: Start with Splendid Greens and Arugula for a mix of textures.
Protein: Add Grilled Chicken or Grilled Steak.
Dips: Ask for a scoop of Crazy Feta® and Tzatziki.
Toppings: Load up on Persian Cucumber, Kalamata Olives, Avocado, and Crumbled Feta.
Dressing: Use a light drizzle of the Greek Vinaigrette or just ask for plain olive oil.

This meal provides a good balance of protein and healthy fats while keeping net carbs well within typical keto limits. For an easy pre-built option, the Greek Salad Curated Bowl, without the high-carb hummus, is a great low-carb alternative.

Conclusion

In summary, Cava is indeed a viable option for those on a keto diet, but success lies entirely in customization. By swapping out high-carb bases like grains for greens and being mindful of dips and dressings, you can build a delicious, healthy, and keto-friendly meal. The variety of proteins, healthy fats from dips like Crazy Feta® and avocado, and fresh low-carb vegetables allow for a satisfying Mediterranean meal experience. For more detailed nutritional information and dining guides, consulting resources like Dr. Rachel Paul's blog is recommended for the most current advice. With a little knowledge, you can enjoy Cava without compromising your keto goals.

Frequently Asked Questions

Traditional hummus, including Cava's version, is generally not keto-friendly due to its high carbohydrate content from chickpeas. For a lower-carb alternative, choose dips like Crazy Feta® or Tzatziki instead.

The best keto-friendly bases at Cava are the various green options, including Splendid Greens, Arugula, and Super Greens. These provide a low-carb, nutrient-rich foundation for your meal.

The meatballs' carb count depends on their preparation and ingredients. It is best to check Cava's official nutritional information to confirm if their Spicy Lamb Meatballs are suitable for your specific keto macros.

For keto-friendly dressings, opt for the Greek Vinaigrette (in moderation), Lemon Herb Tahini (checking macros), or simply ask for plain olive oil and vinegar to avoid hidden sugars.

The Greek Salad Curated Bowl is a great starting point for a keto meal. However, you must omit the hummus to reduce the carbohydrate count and make it more suitable for a strict keto diet.

Yes, Cava sparkling wine contains a minimal amount of carbohydrates. To stay keto-compliant, look for 'brut,' 'extra brut,' or 'brut nature' on the label, which indicate the lowest sugar content, typically 2-3 grams per glass.

On a keto diet, you should avoid toppings like fire-roasted corn, roasted red peppers, and pita crisps, as these are higher in carbohydrates. Stick to fresh vegetables, cheeses, and healthy fats like avocado.

To reduce sodium, ask for dressings and dips on the side, limit your use of salty ingredients like feta and olives, and avoid overly processed meats. Drinking plenty of water also helps counter higher sodium intake.