CAVA · High-protein bowls
CAVA High-Protein Bowl: 55–80g Protein Builds (2026)
By Alec Zakhary Product manager · Not a registered dietitian
A CAVA high-protein bowl peaks at 55g+ protein when you double the grilled chicken (or steak) and stack lentils + chickpeas + supplements (extra hummus, feta). CAVA's published grilled chicken portion is 5 oz / ~28g protein per scoop — substantial on its own — so doubling adds meaningful protein density for cutting or recomp work.
The pick
Best high-protein order
Bowl — Highest Protein Build
Stacks two protein sources — double grilled chicken plus lentils — for combined ~55g protein with grain-free base. Adds chickpeas for fiber and a protein floor that survives portion variance. ~620 cal at the brand reference build.
CAVA's bowl protein math works differently from Chipotle's. CAVA's published grilled chicken portion (5 oz / ~28g protein per scoop, per their official nutrition page) is heavier than Chipotle's stated 4 oz scoop. CAVA also offers more protein-dense legume options — lentils, chickpeas, and falafel all contribute meaningful protein on top of the meat scoop. The trick to high-protein at CAVA is stacking these layers, not just doubling the meat.
CAVA does not publish a "high protein menu" the way Chipotle does, so the build math is on you. Their official nutrition calculator publishes per-component data; we cross-reference each component against USDA Foundation Foods to verify ingredient-level claims.
CAVA protein math: stack 2–3 sources
- Single grilled chicken (5 oz): ~28g protein. CAVA's published portion is already substantial.
- Double grilled chicken (~10 oz): ~56g protein. Best single protein move on the menu.
- Single grilled steak: ~26g protein per published serving, slightly more saturated fat than chicken.
- Single braised lamb: ~20g protein, highest fat of the meats.
- Falafel (4 pieces): ~12g protein but starch-heavy (~28g carbs). Counts as a protein source if you need a vegetarian boost.
- Lentils (½ cup): ~9g protein, 8g fiber. Always include — best fiber-protein density on the menu.
- Chickpeas (½ cup): ~7g protein, 6g fiber. Stack with lentils for combined ~16g extra protein from legumes.
- Hummus (2 oz portion): ~5g protein. Works as both a sauce and a protein supplement.
- Feta (1 oz): ~4g protein for ~75 cal. Lower protein-density than meat but adds flavor.
A maxed-out high-protein build: double chicken + lentils + chickpeas + hummus + feta on a SuperGreens base = ~80g+ protein, ~750 cal per CAVA's published per-component data.
CAVA portion variance
CAVA has not been independently audited at the Wells Fargo scale (which is the Chipotle benchmark). Customer reports on r/CAVA, Yelp, and TikTok consistently mention variance — particularly for falafel (customer-reported portions range from 3 to 6 pieces, a swing of ~160 cal where the brand reference is 4 pieces), dips and dressings (visible eyeball portioning), and legume scoops (some stores fill more generously than others). These are anecdotal reports, not statistically rigorous studies.
Practical implication for protein tracking: the scoops you can verify by sight (chicken, steak, lamb pieces) are more reliable than the scoops you cannot easily count (lentils, chickpeas, hummus drizzle). For accurate macro tracking, home calibration with a kitchen scale beats relying on the brand portion alone. See Restaurant Portion Variance for the cross-chain pattern.
Other CAVA high-protein options (3)
Sorted by best-fit for the goal. Tap for the full source-cited breakdown.
| Build | cal | protein | carbs | fat |
|---|---|---|---|---|
| Mediterranean Bowl — Real Weight Research | 630 | 42g | 50g | 28g |
| Bowl — Keto Build | 680 | 38g | 14g | 49g |
| Bowl — Extra Falafel, No Rice | 790 | 28g | 75g | 38g |
Swaps that move the macros
Good for high-protein
Double grilled chicken / single steak · lentils · chickpeas · hummus (any flavor — same protein) · feta · roasted vegetables · SuperGreens base · Splendid Greens base · all dips except harissa (high cal, low protein)
Skip / minimize
Saffron rice / brown rice (low protein density, displaces protein-stacking room) · falafel as primary protein (carb-heavy for the protein gained) · braised beef (fattier than chicken/steak) · pita on the side (adds 270 cal of mostly carbs)
Brand CAVA's official reference: CAVA Menu — official nutrition calculator
Frequently asked questions
Which CAVA bowl has the most protein?
Double grilled chicken + lentils + chickpeas + hummus + feta on a SuperGreens base reaches ~80g+ protein per CAVA brand calculator components (~750 cal). This beats any single-protein build by 25g+ and is the most efficient way to maximize CAVA protein. If you want the leanest version, swap feta for a second protein scoop.
Does doubling protein at CAVA work like at Chipotle?
Yes. CAVA's published grilled chicken portion is 5 oz / ~28g protein per scoop, heavier than Chipotle's stated 4 oz / ~32g protein scoop. Doubling chicken at CAVA adds ~28g protein for ~250 cal. Doubling at Chipotle adds ~32g for +180 cal. Chipotle has the better protein-per-calorie ratio on the double, but CAVA delivers more total protein per scoop on the single.
How much protein is in CAVA falafel?
Per CAVA's calculator, 4 pieces of falafel contain ~12g protein, ~28g carbs, ~14g fat (~250 cal). It is a viable vegetarian protein but the protein-per-calorie ratio is much weaker than meat (chicken: ~36g protein per 130 cal). On a high-protein build, use falafel as a supplement to meat, not as the only protein.
Can I get high protein at CAVA without rice?
Yes, and it is the recommended approach for protein density. Rice (saffron or brown) displaces room in the bowl that could go to lentils, chickpeas, or extra protein scoops. A no-rice build on a SuperGreens base with double chicken + lentils + chickpeas + hummus runs ~70–80g protein at ~600–680 cal per CAVA brand components — better protein density than any rice-based build.
Is CAVA or Chipotle better for high-protein meals?
Both work well; the comparison depends on what you stack. Chipotle's double-chicken-no-rice with beans hits ~76g protein at ~595 cal per the brand calculator. CAVA's max-stack (double chicken + lentils + chickpeas + hummus + feta) reaches ~80g+ at ~750 cal. Chipotle wins on protein-per-calorie ratio. CAVA wins on absolute protein ceiling and on protein-plus-fiber pairing via lentils and chickpeas. Both are top-tier fast-casual options for serious protein tracking.
Other goals at CAVA
Same chain, different ordering intent — each guide has its own pick, alternates, swaps, and FAQs.