Cava has earned a reputation as a health-conscious, fast-casual eatery offering Mediterranean-inspired cuisine. The key to a truly healthy meal lies in customizing your order wisely, prioritizing whole foods, lean proteins, and unsaturated fats while being mindful of portion sizes and sodium content. This guide breaks down the healthiest choices available across the Cava menu.
Building a Healthy Base
Your bowl's foundation sets the stage for its overall health profile. Choosing wisely can boost your meal with fiber and vitamins from the start.
- Greens: Arugula, baby spinach, SplendidGreens®, and SuperGreens are excellent, nutrient-packed choices. For example, the SuperGreens blend contains a mix of cabbage, chicory, and kale, providing vitamins, minerals, and cancer-fighting compounds.
- Grains: Options like saffron basmati rice offer complex carbohydrates for sustained energy. For a lower-carb, higher-fiber option, consider RightRice® or the black lentils. A half-greens and half-lentils combo is highly recommended by nutritionists.
- Avoid: Pita bread and pita crisps are made from refined white flour and add unnecessary calories without much fiber, making them less healthy choices.
Smart Protein Selections
Choosing a lean protein is crucial for a filling and muscle-supporting meal. Cava offers several options that align with healthy eating goals.
- Lean Protein: Grilled Chicken is a fantastic, lean choice with low saturated fat and high protein content. For a plant-based option, Falafel provides a good dose of protein and fiber from chickpeas. The roasted seasonal vegetables are another excellent, nutrient-rich choice.
- Combine and Conquer: For a great mix of protein and vegetables, consider a half-chicken and half-roasted vegetables order. This provides flavor, texture, and a more balanced nutrient profile.
- Limit: Higher-fat and higher-sodium items like spicy lamb meatballs, braised beef, and crazy feta should be enjoyed in moderation.
Dips and Spreads: Choose Wisely
Dips and spreads can be a source of healthy fats and flavor, but some can pack hidden calories and sodium.
- Excellent Choices: Traditional or Roasted Red Pepper Hummus provides fiber and plant-based protein from chickpeas. The Roasted Eggplant and Red Pepper dip is a low-calorie, nutrient-rich option rich in antioxidants.
- Watch Out For: Crazy Feta and Tzatziki, while flavorful, are often higher in saturated fat. Harissa can also be high in sodium. Requesting these in smaller portions or on the side can help manage your intake.
Load Up on Toppings
Toppings are where you can significantly boost your meal's nutritional value with vitamins, minerals, and fiber. The more vegetables, the better.
Best Topping Choices:
- Crunchy Veggies: Persian Cucumber, Tomato & Onion Salad, Cabbage Slaw, and Shredded Romaine offer refreshing crunch and hydration.
- Roasted Veggies: Fiery Broccoli adds a satisfying, savory element.
- Pickled Goods: Pickled onions and salt-brined pickles add tangy flavor with minimal calories.
- Nutrient-Dense: Sliced avocado adds healthy, unsaturated fats that contribute to satiety.
- Limit: Olives are high in sodium, and pita crisps add empty calories from white flour.
The Final Drizzle: Dressings
Dressings are often the source of unwanted calories and fat. Cava offers several lighter options that deliver flavor without the excess. The key is to ask for dressing on the side to control your portion.
- Lowest Calorie: The Yogurt Dill dressing is a light, refreshing, yogurt-based option.
- Healthy Fats: Lemon Herb Tahini offers flavor and healthy fats from tahini.
- Tangy Options: Greek Vinaigrette and Hot Harissa Vinaigrette are flavorful, oil-based options.
The Healthiest Cava Order vs. a Higher-Calorie One
Here is a comparison of two Cava bowl builds, illustrating how choices can significantly impact the overall health profile.
| Feature | Healthiest Cava Order | Higher-Calorie Cava Order |
|---|---|---|
| Base | Half SuperGreens, Half Black Lentils | Saffron Basmati Rice with Pita Bread |
| Dips | Roasted Red Pepper Hummus, Roasted Eggplant Dip | Crazy Feta®, Tzatziki |
| Protein | Grilled Chicken, Roasted Seasonal Vegetables | Spicy Lamb Meatballs, Braised Lamb |
| Toppings | Loads of Fresh Veggies (Cucumber, Cabbage Slaw, Pickled Onions, Tomato) | Avocado, Feta, Kalamata Olives, Pita Crisps |
| Dressing | Yogurt Dill or Greek Vinaigrette on the side | Creamy Garlic Dressing generously drizzled |
Conclusion: Your Healthiest Cava Choice
The healthiest thing to get at Cava is a completely customizable bowl built on a foundation of nutrient-dense ingredients. Prioritize a mix of greens and whole grains like black lentils or RightRice. Choose lean proteins like grilled chicken, falafel, or roasted vegetables. Add flavor with healthier dips like red pepper hummus or eggplant dip and pile on a variety of fresh vegetable toppings. Finally, use a lighter dressing, like Yogurt Dill or a vinaigrette, and ask for it on the side to manage your intake. By making these intentional choices, you can create a satisfying and truly healthy Mediterranean meal that aligns with your wellness goals.
A Sample Healthy Order
Here is a nutritionist-recommended, balanced meal that’s both low in calories and high in protein and fiber.
- Base: Half SuperGreens and half Black Lentils.
- Dips: A single scoop of Roasted Red Pepper Hummus.
- Protein: Harissa Honey Chicken.
- Toppings: A generous portion of Fiery Broccoli, Fire Roasted Corn, Pickled Onions, and Persian Cucumbers.
- Dressing: A light drizzle of Hot Harissa Vinaigrette.
This combination offers a balanced macro profile and a mix of flavors without excess calories or sodium, proving you don't have to sacrifice flavor for health. For a detailed breakdown of nutrition facts, you can visit the official Cava website: https://cava.com/builder/byo-salad-bowl.
