What's the Healthiest Thing to Order at Cava?

January 9, 2026 •

3 min read

According to nutritionists, the key to building a healthy meal at a fast-casual restaurant like Cava is focusing on a balance of protein, fiber, and healthy fats. Choosing the right combination of ingredients can make all the difference, helping you feel full and energized without a calorie overload. So, what's the healthiest thing to order at Cava? It starts with customizing your own bowl.

Quick Summary

This guide reveals how to build the most nutritious and balanced Cava bowl, highlighting the healthiest bases, leanest proteins, best dips, and lightest dressings. It provides strategies to maximize nutrient density while minimizing calories, sodium, and saturated fat.

Key Points

Base of Greens and Lentils: Prioritize a full or half portion of leafy greens and fiber-rich lentils to maximize nutrients and satiety.
Opt for Lean Protein: Stick with grilled chicken or falafel as the leanest, most protein-efficient main options available.
Choose Low-Fat Dips: Select dips like roasted red pepper hummus and eggplant spread, which are lower in saturated fat than creamy, cheesy alternatives.
Control Dressings and Sodium: Request dressings like yogurt dill or hot harissa vinaigrette on the side to manage portion size, and be mindful of salty toppings like olives.
Load up on Veggies: Fill your bowl with fresh, crunchy vegetables such as cabbage slaw, cucumbers, and fiery broccoli for maximum fiber and micronutrients.
Customize for Better Nutrition: The 'build-your-own' bowl provides the most control over calories and ingredients, allowing for a superior healthy meal compared to pre-curated options.

Building Your Healthiest Cava Bowl: The Foundation

The most nutritious Cava order begins with the foundation: the base. This is where you set the stage for a meal rich in fiber and micronutrients. The healthiest choice for a base is a blend of greens, which provides maximum volume and nutrient density with minimal calories.

For the best results, start with a Salad Bowl or a Greens + Grains Bowl and fill it with leafy greens. The 'SuperGreens' blend, featuring cabbage, kale, and broccoli, is an excellent choice for its vitamins and cancer-fighting compounds. For a heartier meal without a major calorie increase, opt for a combination of greens and black lentils. Black lentils are a nutritional powerhouse, packed with protein and high-fiber carbohydrates that promote satiety and help regulate blood sugar levels.

Choosing Lean Proteins and Nutrient-Rich Add-ins

After your base, the next step is selecting your protein. For the leanest and highest protein option, grilled chicken is a top contender. It provides a substantial amount of protein to help keep you full and support muscle maintenance. Plant-based eaters can opt for falafel, made from chickpeas, which offers a decent dose of fiber and plant protein. For a mix of protein and vegetables, some diners choose a half-and-half protein option, such as half grilled chicken and half roasted seasonal vegetables.

The Best and Worst Dips and Dressings

This is where many people's healthy intentions get derailed. Creamy dips and dressings can add a significant number of calories, fat, and sodium. The healthiest dips are those with simpler ingredients and lower saturated fat content. Look for options like roasted red pepper hummus and the eggplant and red pepper dip. For dressings, opt for lighter, olive oil or tahini-based choices and ask for them on the side so you can control the portion. The yogurt dill dressing is often noted as a lower-fat option.

Maximizing Your Toppings for Taste and Health

The topping bar is Cava's main attraction and offers a huge opportunity to pile on vitamins, minerals, and flavor without excessive calories. Focus on filling up on a variety of crunchy vegetables. Cabbage slaw, pickled onions, cucumber, and fiery broccoli are all excellent choices. These offer texture, flavor, and a wealth of nutrients. For healthy fats, avocado is a great choice, but be mindful of portion size. Similarly, while olives add flavor and healthy fats, they are high in sodium, so consider them a treat rather than a standard add-on.

Healthy Cava Bowl Comparison: Signature vs. Custom Build


Feature	Best Custom-Built Healthy Bowl	Signature Bowl (e.g., Greens + Grains)
Base	Full greens or half greens, half black lentils	Greens + a portion of rice or lentils
Protein	Grilled Chicken, Falafel	Often features heavier meats or falafel mixed with higher-carb ingredients
Dips	Roasted Red Pepper Hummus, Eggplant & Red Pepper	Can include higher fat/sodium options like Crazy Feta
Toppings	Cabbage Slaw, Cucumber, Fiery Broccoli, Pickled Onions	Contains mixed, potentially high-sodium, pre-selected toppings
Dressing	Yogurt Dill or Hot Harissa Vinaigrette, on the side	Pre-mixed, making portion control difficult
Calorie Count	Optimized to be under 600 calories	Varies, can easily exceed 700+ calories

Crafting a Healthy Meal Strategy at Cava

Ultimately, what's the healthiest thing to order at Cava is not a single item but a strategy for customization. By focusing on a plant-heavy base, lean protein, and portion-controlled dressings, you can create a satisfying and nutrient-dense meal that aligns with your health goals. Remember that the healthiest options are almost always the simplest. Focus on fresh vegetables and lean protein and be mindful of the calorie and sodium content in dips and dressings. This approach ensures you get the most nutritional bang for your buck while enjoying a delicious meal.

Conclusion

Making healthy choices at Cava is entirely possible by leveraging the 'build-your-own' option. The optimal combination involves a base of leafy greens and lentils, a lean protein like grilled chicken or falafel, and a colorful array of vegetable toppings. Pairing this with a simple, portion-controlled dressing like yogurt dill or hot harissa vinaigrette, while moderating high-sodium additions, creates a balanced and satisfying meal. By following these principles, you can consistently enjoy one of the healthiest fast-casual meals available. For an even more detailed breakdown, consider consulting Cava's official nutrition calculator on their website.

Frequently Asked Questions

The lowest calorie option is to build your own salad bowl starting with a base of greens only and choosing lean protein like grilled chicken, along with plenty of fresh vegetables and a light dressing on the side.

Yes, Cava's grains and greens bowls can be healthy, especially if you opt for the black lentils, which are high in fiber and protein. The healthiest option is a half-and-half base of greens and lentils.

The healthiest dressings are the light, vinaigrette-based options. The Yogurt Dill dressing is often cited as a low-fat choice, and you should always ask for your dressing on the side to control how much you add.

To keep your meal healthiest, you should be mindful of high-fat dips like Crazy Feta and Tzatziki, which contain more saturated fat. Healthier alternatives include the roasted red pepper hummus or eggplant dip.

Falafel is a plant-based, protein-rich option made from chickpeas. It is considered a healthy choice, especially when compared to higher-fat red meat options, but is often lower in protein than grilled chicken.

For a high-protein, low-calorie meal, order a greens-based bowl with grilled chicken, roasted red pepper hummus, and load up on fresh vegetables like cucumbers, onions, and fiery broccoli. Use a light dressing sparingly.

To reduce sodium, limit or skip higher-sodium toppings like olives and Crazy Feta. Choose a light dressing on the side and control your portion. Focus on the freshest vegetable toppings.