If you’re always on the lookout for healthy fast-casual restaurants or you love Mediterranean food, you’ve probably heard of it. KavaThe chain opened in 2006 and A surge in popularity in 2023.
Serving a variety of salads, grain bowls and pita wraps, as well as build-your-own salads and bowls and plenty of sides and snacks (including delicious dips), you’ll be spoilt for choice at Cava.
It’s natural to feel a little overwhelmed by all the amazing food Cava has to offer. Trust us, you’re not alone! Whether you’re looking to shake up your usual order, try something new, or find something that fits your nutritional needs, Denise Hernandez, a registered dietitian with MyFitnessPal, shares the scoop on the healthy dishes an RD orders at Cava.
Some of Cava’s healthiest choices, according to nutritionists
1. Steak meze salad
this New options Fresh from the oven (literally): Cava’s steaks hit stores on June 3. They’re tender and grilled to perfection, and pair well with greens, feta cheese, red pepper hummus, and more.
It’s rich in flavor, but low in calories. “It’s a great option for those who are watching their calories,” Hernandez says. “It’s only 495 calories and about 30 grams of protein.”
Additional nutritional information: Carbohydrates: 22g, Fat: 33g, Sugar: 9g
2. Tahini Caesar Bowl
That’s exactly right: Caesar saladwith a tahini twist. Also loaded with hummus, pita crisps, and grilled chicken, it’s a fun take on a classic lunch.
Hernandez loves this option because it provides 37g of protein. It’s simple, yet delicious!
Additional nutritional information: Calories: 550, Carbs: 28g, Fat: 31g, Sugar: 6g
3. Make your own salad bowl
When building Salad bowlHere are some pro tips to keep in mind:
- Always keep in mind your own unique nutritional needs.
- Build your bowl or select options before ordering, see your macro breakdown and adjust as needed.
But if Hernandez were to make her own bowl, she would break it down like this:
- Great green
- Red pepper hummus
- Grilled steak
- Pickled onions
- Tomatoes and onions
- cabbage coleslaw
- Persian Cucumber
- Yogurt Dill Dressing
The best part? “330 calories, 40g protein.”
Fun fact: MyFitnessPal is the #1 food tracking and nutrition app. It makes tracking these meals and more easy. Try it out!His App Get it for free now!
Hernandez’s menu is a great starting point if you’re looking for new ideas for what to order or if it’s your first time dining at Cava, but feel free to make modifications, add new ingredients, or substitute foods based on your nutritional goals and needs.
Check out our top tips for ordering at Cava:
Tips for Ordering Kava (Based on Your Health Goals)
- If you’re looking for a nutritious option on the go, “any of the main dishes here will do the trick!”
- If you’re on a low-carb diet: “Choose a salad bowl without pita chips or a salad bowl without pita bread.”
- If you’re on a high-protein diet: “Choose one of the following entrees: beef, chicken, lamb, or falafel.”
- If you’re on a low-fat diet: “Ask for separate dressing or ask for a light dressing. The lowest fat dressing is yogurt dill!”
- If you’re eating to lose weight: “This depends on your calorie deficit tolerance, but a general guideline is to eat less than 600 calories.”
Enjoy!
