Is Cava Keto-Friendly? Discover the Ultimate Keto Dining Guide at Cava!

For those following a ketogenic diet, dining out can present a challenge. Finding restaurants that offer options aligned with a low-carb, high-fat lifestyle requires careful consideration. Cava, a Mediterranean fast-casual restaurant, has gained popularity for its customizable bowls and fresh ingredients. But is Cava keto-friendly? The answer is a resounding yes, with a few caveats.

Understanding the Keto Diet

The ketogenic diet is a high-fat, very low-carbohydrate diet that forces the body to switch from burning glucose (sugar) to burning fat for energy. This metabolic state, called ketosis, is achieved by drastically reducing carbohydrate intake and increasing fat consumption. Generally, a keto diet consists of around 70-80% fat, 20-25% protein, and 5-10% carbohydrates.

Navigating the Cava Menu for Keto Success

Cava stands out as one of the easiest restaurants to order a keto-friendly meal. The key to enjoying a keto meal at Cava lies in understanding which ingredients to choose and which to avoid.

Building Your Keto Bowl: A Step-by-Step Guide

Here's how to create a delicious and satisfying keto bowl at Cava:

Start with a Salad Base: Choose one or two of Cava's healthy greens options. Excellent choices include SuperGreens, Organic Arugula, Spinach, Romaine, or SplendidGreens.

Read also: CAVA for Weight Loss
Add Low-Carb Dips and Spreads: Enhance your bowl with flavorful, low-carb dips and spreads. Great options are Crazy Feta, roasted eggplant, or Tzatziki.
Select Your Protein: Cava offers a variety of protein options that fit well within a keto diet. Consider braised lamb, grilled meatballs, or grilled chicken.
Load Up on Low-Carb Toppings: This is where you can really customize your bowl and add flavor and texture. Some excellent low-carb toppings include tomato & onion salad, cucumbers, Kalamata olives, avocado, Salt Brined Pickles, Fiery Broccoli, Pickled Onions, and Persian Cucumber. Crumbled Feta is also a good choice.
Choose a Keto-Friendly Dressing: Drizzle on a perfectly keto dressing like garlic sauce, Greek vinaigrette, or skhug.

Items to Avoid

To maintain ketosis, it's crucial to avoid certain items on the Cava menu. These include:

Read also: Easy Low-Carb Cheese Crackers

Complimentary pita bread
Curated pita wraps
Pita chips
Falafel
Rice
Lentils

Keto Cava Bowl Ideas

Here are some ideas for keto-friendly Cava bowls, aiming for 15 grams of net carbs or less:

Greek Salad Curated Bowl: This bowl is already keto-friendly as it's offered on the menu. It offers a Mediterranean twist similar to Chipotle's customizable bowls.
Custom Bowl Example: Start with a base of SuperGreens, add Crazy Feta and Tzatziki, grilled chicken, cucumbers, mint, lemon juice, and Sriracha Greek yogurt sauce.

Keto-Friendly Options at Other Restaurants

While Cava is a great choice, many other restaurants offer keto-friendly meals. Here are some examples:

Starbucks

For a quick and keto-friendly breakfast with your morning coffee, Starbucks is a viable option. The Bacon and Gruyere Sous Vide Egg Bites are flavorful, easy to take on the go, and fit into a keto diet.

Bacon and Gruyere Sous Vide Egg Bites: 300 calories, 20 g fat (12 g saturated fat), 680 mg sodium, 9 g carbs, 0 g fiber, 2 g sugar, 19 g protein

IHOP

Eggs are a great protein-packed option. The Avocado, Bacon, and Cheese Omelette at IHOP ups the fat factor for a meal that’s indulgent, yet totally keto-friendly.

Avocado, Bacon, and Cheese Omelette: 880 calories, 67 g fat (26 g saturated fat), 1720 mg sodium, 14 g carbs, 3 g fiber, 2 g sugar, 57 g protein

California Pizza Kitchen

While pizza is off-limits, the California Cobb Salad is a great keto option. It includes fresh avocado, chicken, eggs, basil, and Gorgonzola with a bleu cheese dressing.

California Cobb Salad: 480 calories, 37 g fat (8 g saturated fat), 780 mg sodium, 11 g carbs, 5 g fiber, 5 g sugar, 26 g protein

Bahama Breeze

The Jamaican Chicken Wings alongside a cup of Bahamian Seafood Chowder is a great low-carb, delicious, and filling option.

Jamaican Chicken Wings: 780 calories, 53 g fat (16 g saturated fat), 2640 mg sodium, 9 g carbs, 0 g fiber, 9 g sugar, 66 g protein
Bahamian Seafood Chowder: 230 calories, 21 g fat (13 g saturated fat), 630 mg sodium, 7 g carbs, 1 g fiber, 3 g sugar, 5 g protein

Pret a Manger

The spicy Chipotle Chicken Salad, made with grilled chicken, avocado, chili salt, a tangy chipotle dressing, and pickled red onions, is a convenient option for those in a rush.

Chipotle Chicken Salad: 260 calories, 14 g fat (7 g saturated fat), 760 mg sodium, 6 g carbs, 3 g fiber, 2 g sugar, 29 g protein

True Food Kitchen

This restaurant chain has a keto-friendly section on its menu. One popular option is the Cauliflower Polenta With Chicken, which features riced cauliflower mixed with turmeric, cashew butter, and garlic paste.

Cauliflower Polenta With Chicken: 510 calories, 31 g fat (4.5 g saturated fat), 1970 mg sodium, 28 g carbs, 7 g fiber, 7 g sugar, 36 g protein

Denny's

While a burger is off-limits, the Garlic Peppercorn Sirloin with non-starchy broccoli and zucchini on the side will satisfy you.

Garlic Peppercorn Sirloin with Broccoli and Zucchini: 525 calories, 40 g fat (11 g saturated fat), 1830 mg sodium, 11 g carbs, 4 g fiber, 3 g sugar, 47 g protein

P. F. Chang's

Despite the abundance of noodles and rice on the menu, you can still find keto-friendly options. Try the Asian Caesar Salad with Salmon.

Asian Caesar Salad With Salmon: 650 calories, 46 g fat (10 g saturated fat), 1330 mg sodium, 20 g carbs, 4 g fiber, 3 g sugar, 37 g protein

Buffalo Wild Wings

While many sauces may be high in sugar, a six-count of Traditional Wings with Dry Buffalo Seasoning is a great keto option.

Traditional Wings (6-Count) With Dry Buffalo Seasoning: 435 calories, 24 g fat (8 g saturated fat), 640 mg sodium, 1 g carbs, 0 g fiber, 0 g sugar, 53 g protein

Arby's

You can grab a bunless burger or opt for the Roast Chicken Salad topped with pepper bacon and cheddar.

Roast Chicken Salad: 250 calories, 14 g fat (7 g saturated fat), 690 mg sodium, 8 g carbs, 3 g fiber, 4 g sugar, 25 g protein

Boston Market

The Rotisserie Prime Rib with a side of Steamed Vegetables is a perfect mix of vegetables, protein, and fat.

Rotisserie Prime Rib With Steamed Vegetables: 690 calories, 50.5 g fat (12 g saturated fat), 810 mg sodium, 7 g carbs, 4 g fiber, 4 g sugar, 57 g protein

Seasons 52

You can easily order two courses and enjoy your night out at Seasons 52. The Grilled Shrimp and Avocado and the Steak Salad are excellent choices.

Grilled Shrimp and Avocado: 220 calories, 12 g fat (3 g saturated fat), 720 mg sodium, 7g carbs, 4 g fiber, 2 g sugar, 22g protein
Steak Salad: 580 calories, 41 g fat (12 g saturated fat), 1010 mg sodium, 15 g carbs, 6 g fiber, 6 g sugar, 39g protein

Chipotle

The Keto Salad Bowl option at Chipotle is a great choice. It has a lettuce base, carnitas, tomatillo and red chili salsa, Monterey jack cheese, and guacamole.

Keto Salad Bowl: 590 calories, 42 g total fat (15.5g saturated fat), 1515 mg sodium, 15 carbs, 8g fiber, 2g sugar, 32g protein

Subway

The Steak & Cheese and the Chicken & Bacon Ranch salads have only 11 net carbs each. Be mindful of the dressing you choose, as some may be high in sugar.

Steak & Cheese: 370 calories, 9 total fat (4g saturated fat), 820 mg sodium, 15 g carbs, 4g fiber, 8g sugar, 19g protein
Chicken & Bacon Ranch: 430 calories, 32 total fat (11g saturated fat), 1000 mg sodium, 15g carbs, 4g fiber, 7g sugar, 27g protein

Red Robin

The Classic Wedge Salad and Sear-ious Salmon both fit the keto diet bill.

Sear-ious Salmon: 450 calories, 36g total fat (6g saturated fat), 760 mg sodium, 7 g carbs, 1g fiber, 3g sugar, 34g protein
Classic Wedge Salad: 420 calories, 35g total fat (7g saturated fat), 700mg sodium, 14g carbs, 3g fiber, 7g sugar, 8g protein

Outback Steakhouse

The Slow-Roasted Prime Rib is a great option. Skip starchy sides like mashed potatoes and go for a salad or veggies instead.

Slow-Roasted Prime Rib (8 oz): 700 calories, 57g total fat (26g saturated fat), 0g carbs, 1,160mg sodium, 0g fiber, <1g sugar, 46g protein

Red Lobster

Go with the Filet Mignon or a half-portion of the Salmon New Orleans and choose two non-starchy vegetables (like steamed broccoli) as a side.

Filet Mignon: 420 calories, 22g total fat (11g saturated fat), 1,170 mg sodium, 26g carbs, 3g fiber, 2g sugar, 31g protein
Broccoli: 40 calories, 0g fat, 220mg sodium, 8g carbs, 3g fiber, 2g sugar, 3g protein
Salmon New Orleans (half-portion): 570 calories, 37g total fat (8g saturated fat), 1,060mg sodium, 10g carbs, 2g fiber, 3g sugar, 45g protein

Bonefish Grill

Bonefish Grill makes it easy for keto dieters. Opt for any dish in the "grilled fish section," such as the Ahi Tuna Steak, Atlantic Salmon, and Chilean Sea Bass. Add pesto or lemon butter for healthy fats. A non-seafood option is the Wagyu Beef Burger with avocado and without the bun.

Ahi Tuna Steak: 220 calories, 4g total fat (1g saturated fat), 160mg sodium, 0g carbs, 0g fiber, 0g sugar, 46g protein
Atlantic Salmon (small): 300 calories, 18g total fat (3.5g saturated fat), 160mg sodium, 0g carbs, 0g fiber, 0g sugar, 35g protein
Chilean Sea Bass (small): 340 calories, 28g total fat (6g saturated fat), 105mg sodium, 0g carbs, 0g fiber, 0g sugar, 21g protein
Herb Pesto: 130 calories, 14g total fat (2g saturated fat), 230mg sodium, 1g carbs, <1g fiber, 0g sugar, <1g protein
Lemon Butter: 140 calories, 16g total fat (10g saturated fat), 35mg sodium, 0g carbs, 0g fiber, 0g sugar, 0g protein
Wagyu Beef Burger (half pound, with bun): 1,080 calories, 75g total fat (27g saturated fat), 1,470mg sodium, 54g carbs, 4g fiber, 14g sugar, 48g protein

Carrabba's Italian Grill

Despite being an Italian grill with many carby options, you can find keto-friendly dishes like the Pollo Rosa Maria and Tuscan Grilled Filet.

Polla Rosa Maria: 620 calories, 37g total fat (19g saturated fat), 1,440mg sodium, 4g carbs, 1g fiber, 0g sugar, 65g protein
Tuscan Grilled Filet (7 oz): 590 calories, 44g total fat (17g saturated fat), 620mg sodium, <1g carbs, 0g fiber, 0g sugar, 47g protein

Bahama Breeze Island Grille

The Grilled Chicken Cobb Salad, with protein from eggs and chicken breast and fats from bacon and avocados, and the BBQ Bacon and Cheese Burger (minus the bun) are both good options.

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