How to Order Keto at CAVA: A Complete Low-Carb Guide

Can You Eat Keto at CAVA?

Yes — CAVA is one of the most keto-friendly fast-casual restaurants available. With multiple greens bases (all under 5g net carbs), high-fat protein options, and low-carb toppings, you can easily build a satisfying meal that stays under 20g net carbs. The key is knowing which items to choose and which to avoid.

Step 1: Choose a Greens Base

Skip all grain bases entirely. Brown Rice (63g carbs), Saffron Basmati Rice (39g carbs), and Black Lentils (22g carbs) will blow your carb budget immediately. Instead, choose one or combine two greens bases:

• 1Arugula — 5 cal, 0.7g net carbs (peppery flavor, great for keto)
• 2Romaine — 10 cal, 0.4g net carbs (crispy and neutral)
• 3Baby Spinach — 10 cal, 0.4g net carbs (mild, iron-rich)
• 4SuperGreens — 20 cal, 1g net carbs (CAVA's custom blend)
• 5Power Greens — 25 cal, 1.5g net carbs (nutrient-dense mix)

Step 2: Add Protein

All CAVA proteins are keto-friendly. Grilled Chicken (1g carb, 32g protein) and Grilled Steak (1g carb, 24g protein) are the safest options. Braised Lamb (4g carbs) and Spicy Lamb Meatballs (5g carbs) are fine but have slightly more carbs from seasonings. Falafel (36g carbs) is the only protein to completely avoid on keto — it's made from chickpeas and is very high carb.

Step 3: Pick Low-Carb Toppings

This is where keto CAVA bowls get delicious. Focus on high-fat, low-carb toppings:

• 1Feta Cheese — 80 cal, 1g carb, 6g fat (keto staple)
• 2Olives — 30 cal, 0g net carbs, 3g fat (pure fat, zero carbs)
• 3Cucumber — 5 cal, 1g carb (fresh crunch, negligible carbs)
• 4Tomatoes — 10 cal, 2g carbs (use in moderation)
• 5Pickled Onions — 5 cal, 1g carb (tangy flavor boost)
• 6Avoid: Corn (18g carbs), Pita Chips (12g carbs), Crispy Chickpeas (high carb)

Step 4: Choose a Keto Dressing

For keto, prioritize high-fat, low-carb dressings. Tahini Caesar (160 cal, 16g fat, 2g carbs) and Greek Vinaigrette (130 cal, 13g fat, 3g carbs) are ideal — they add the fat you need on keto without significant carbs. Skhug (30 cal, 2g fat) and Harissa (40 cal, 3g fat) are very low calorie and low carb but don't add much fat.

Sample Keto CAVA Bowls

Here are three tested keto bowl combinations:

• 1Classic Keto Bowl: Arugula + Grilled Chicken + Feta + Olives + Cucumber + Tahini Caesar = ~420 cal, 8g net carbs, 39g protein
• 2Steak & Greens: SuperGreens + Grilled Steak + Feta + Tomatoes + Pickled Onions + Greek Vinaigrette = ~490 cal, 10g net carbs, 32g protein
• 3Mediterranean Keto: Romaine + Braised Lamb + Olives + Cucumber + Feta + Harissa = ~380 cal, 7g net carbs, 25g protein

Common Keto Mistakes at CAVA

The biggest mistakes keto diners make at CAVA: choosing a grain base (instantly 20-60g carbs), adding falafel (36g carbs), adding corn (18g carbs), or choosing a curated bowl without modifications (most curated bowls include grains). Always build custom and verify with our calculator before ordering.