Cava · Burrito Bowl
Keto Cava Bowl Build (~680 cal, 9g net carbs)
By Alec Zakhary
A keto Cava bowl — greens base, grilled chicken or lamb meatballs, double Crazy Feta dip, feta cheese, kalamata olives, cucumber-tomato salsa, lemon herb tahini, no rice/lentils/pita — runs about 680 cal with 38g protein and 9g net carbs.
| Macro | Per serving | Per 100g | % DV |
|---|---|---|---|
| Protein | 38.0 g | 8.1 g | 76% |
| Carbs | 14.0 g | 3 g | 5% |
| Fat | 49.0 g | 10.4 g | 63% |
| ↳ Saturated fat | 14.0 g | — | 70% |
| Fiber | 5.0 g | — | 18% |
| Sodium | 1600 mg | — | 70% |
Daily-value percentages reference a 2,000-calorie diet (FDA 2020).
What customer reports show
Beyond the brand-claimed numbers, here's what aggregated customer reports and independent investigations turned up:
- Cava's greens bases (SuperGreens, Arugula, Baby Spinach, Romaine, SplendidGreens) are all under 30 cal — the foundation of any keto build, swapping out rice or lentils saves 150-270 cal per bowl.
- Lamb Meatballs are a keto-equivalent swap for grilled chicken — they add only 1g extra carbs while delivering similar protein, making them an under-used variation for low-carb eaters.
- Crazy Feta — Cava's signature spicy whipped feta dip — is one of the most overlooked keto wins on the menu: 160 cal, almost no carbs, high fat. Doubled, it's a flavor anchor without breaking ketosis.
- Even the "complimentary" pita bread (200 cal, 40g carbs) and pita chips will spike a keto bowl beyond 50g carbs in one ingredient. Decline both at order time.
My take
Cava keto works because greens + chicken or lamb meatballs hits 38g protein at 680 cal with 9g net carbs. Crazy Feta is the under-rated keto dip — high fat, almost no carbs. Skip pita even when free.
Frequently asked questions
What's the best keto build at Cava?
Greens base (any: SuperGreens, Arugula, Romaine), grilled chicken or lamb meatballs, double Crazy Feta dip, crumbled feta, kalamata olives, cucumber-tomato-onion salsa, and lemon herb tahini dressing. No rice, no lentils, no falafel, no pita. Total: ~680 cal, 38g protein, 49g fat, 14g total carbs (9g net after fiber).
How many net carbs in a keto Cava bowl?
About 9g net carbs for the standard build (14g total minus 5g fiber). Most carbs come from the cucumber-tomato salsa (4g), Crazy Feta (2g), and trace amounts in tahini and olives. Drop the salsa and you're under 5g net carbs — strict keto territory.
Lamb meatballs vs grilled chicken on keto — which is better?
Both work. Grilled chicken is slightly leaner (250 cal / 28g protein) and the safest "clean" keto option. Lamb meatballs add 1g of carbs (binders) but bring more flavor and similar protein at slightly higher fat. For strict tracking, chicken. For variety, lamb meatballs.
Is the Crazy Feta dip really keto-friendly?
Yes — Crazy Feta is whipped feta cheese with a spicy chile blend, around 160 cal per portion with under 3g carbs. It's high fat (mostly from the cheese) and almost no sugar. Doubling it for keto adds flavor and satiety without breaking the carb budget.
Why avoid the complimentary pita?
The "free" pita bread is around 200 cal with 40g carbs — one piece will single-handedly take you over a strict keto carb budget for the day. Decline at order time. The pita chips have similar issues. Sub crumbled feta or olives for a textural anchor.
Sources
- Brand CAVA official Nutrition, Ingredients & Allergen Guide
- Brand CAVA Q1 2025 Nutrition & Allergen PDF
- User EatLife.net — Ordering Keto at Cava
- User Fitness Unicorn — CAVA Keto-Friendly Options for 2025 (Build Your Own Keto Bowl)
- User Carb Manager — Cava Grain Bowl carbs and macros
- User Cava Macros Calculator — interactive bowl builder
- User Lemon8 — Ultimate Cava Keto Bowl Order, low-carb walkthrough
- User Cheat Day Design — full Cava menu nutrition breakdown
- User Zolt — Cava Nutrition Calculator with macro per ingredient
- USDA USDA FDC — Chicken breast, grilled (cross-ref for grilled chicken protein)