Quick answer
- Yes, you can eat keto at CAVA. The builds below run 9–20g net carbs for a full bowl.
- Skip every grain (22–52g net carbs), falafel, pita and pita crisps.
- Build on greens, add any meat, then use feta, olives, avocado and oil-based dressings for fat.
CAVA is one of the easier fast-casual chains for keto and low-carb eating. Every main except falafel and roasted vegetables is close to zero carbs, the greens are negligible, and there are plenty of high-fat toppings. The trap is the base: a single scoop of rice or lentils uses up most of a day's keto carb budget.
Net carbs here means total carbohydrates minus dietary fiber, using CAVA's published values. Our CAVA nutrition calculator shows net carbs live as you build.
4 keto CAVA bowls
1Steak + Avocado Keto Bowl
Open in calculatorArugula · Grilled Steak · Tzatziki · Avocado · Tomato + Onion · Salt-Brined Pickles · Skhug
The lowest-carb bowl here at 9g net carbs. Avocado adds 15g fat and 7g fiber, so its carbs mostly cancel out.
2Chicken, Feta + Olive Bowl
Open in calculatorSuperGreens · Grilled Chicken · Crazy Feta® · Roasted Eggplant · Kalamata Olives · Crumbled Feta · Garlic Dressing
High fat from Crazy Feta®, roasted eggplant, olives and Garlic Dressing (20g fat, 0g carbs). 10g net carbs total.
3Braised Lamb Loaded Bowl
Open in calculatorRomaine (½) · Baby Spinach (½) · Braised Lamb · Tzatziki · Crazy Feta® · Crumbled Feta · Kalamata Olives · Persian Cucumber · Avocado · Greek Vinaigrette
The most filling option: 57.5g fat and 36g protein for 10g net carbs. Heads up: it's also 725 calories.
4Plant-Based Low-Carb Bowl
Open in calculatorSuperGreens · Roasted Vegetables · Roasted Eggplant · Kalamata Olives · Avocado · Persian Cucumber · Greek Vinaigrette
Vegan and low carb is harder at CAVA. Roasted Vegetables have 9g net carbs. This build stays around 20g net, but protein is only 8g.
Net carbs in every CAVA main
| Main | Carbs | Fiber | Net carbs |
|---|---|---|---|
| Braised Lamb | 2g | 1g | 1g |
| Grilled Steak | 1g | 0g | 1g |
| Grilled Chicken | 3g | 1g | 2g |
| Spicy Lamb Meatballs | 3g | 1g | 2g |
| Harissa Honey Chicken | 7g | 2g | 5g |
| Roasted Vegetables | 14g | 5g | 9g |
| Falafel | 24g | 5g | 19g |
All the meats come in at 1–5g net carbs. Harissa Honey Chicken is the highest meat at 5g because of the honey. That's still fine for most keto plans. Falafel is the one to avoid at 19g.
Keto-friendly toppings, dips and dressings
| Topping or dip | Carbs | Fiber | Net carbs |
|---|---|---|---|
| Salt-Brined Pickles | 0g | 0g | 0g |
| Crumbled Feta | 0g | 0g | 0g |
| Shredded Romaine | 1g | 0g | 1g |
| Cabbage Slaw | 2g | 1g | 1g |
| Persian Cucumber | 1g | 0g | 1g |
| Fiery Broccoli | 2g | 1g | 1g |
| Tzatziki | 1g | 0g | 1g |
| Roasted Eggplant | 2g | 1g | 1g |
| Crazy Feta® | 1g | 0g | 1g |
| Tomato + Onion | 2g | 0g | 2g |
| Tomato + Cucumber | 2g | 0g | 2g |
| Kalamata Olives | 2g | 0g | 2g |
| Avocado | 9g | 7g | 2g |
| Hummus | 4g | 1g | 3g |
| Dressing | Carbs | Fiber | Net carbs |
|---|---|---|---|
| Garlic Dressing | 0g | 0g | 0g |
| Yogurt Dill | 1g | 0g | 1g |
| Greek Vinaigrette | 1g | 0g | 1g |
| Skhug | 1g | 0g | 1g |
| Lemon-Herb Tahini | 4g | 2g | 2g |
| Tahini Caesar | 3g | 1g | 2g |
| Hot Harissa Vinaigrette | 2g | 0g | 2g |
| Balsamic Date Vinaigrette | 7g | 1g | 6g |
Oil-based dressings (Garlic, Greek Vinaigrette, Skhug) have 0–1g net carbs and plenty of fat. Balsamic Date Vinaigrette is the one to skip: 6g net carbs, mostly sugar.
What to avoid on keto
| Ingredient | Calories | Carbs | Net carbs |
|---|---|---|---|
| Saffron Basmati Rice | 290 | 54g | 52g |
| RightRice® | 370 | 53g | 44g |
| Brown Rice | 310 | 48g | 43g |
| Pita Chips | 280 | 40g | 35g |
| Black Lentils | 260 | 37g | 22g |
| Falafel | 350 | 24g | 19g |
| Side Pita | 80 | 13g | 11g |
| Roasted Vegetables | 100 | 14g | 9g |
| Pita Crisps | 90 | 10g | 9g |
| Balsamic Date Vinaigrette | 60 | 7g | 6g |
| Harissa Honey Chicken | 260 | 7g | 5g |
| Pickled Onions | 20 | 5g | 5g |
Source: CAVA Nutrition + Allergen Guide (Summer 2024, CAVA-MKT-GID-0524). Values are per serving as published; portions made in restaurants vary. See how we calculate.
Frequently asked questions
Is CAVA keto friendly?
Yes, if you skip grains, falafel and pita. A greens base with steak, chicken or lamb, plus feta, olives, avocado and an oil-based dressing, lands around 9–20g net carbs based on CAVA's published values.
What is the lowest-carb protein at CAVA?
Grilled Steak has 1g carbs per serving. Braised Lamb, Grilled Chicken and Spicy Lamb Meatballs are all 1–2g net carbs.
How many carbs are in CAVA brown rice?
One serving of CAVA Brown Rice has 48g carbohydrates and 5g fiber, or 43g net carbs.
Which CAVA dressing is best for keto?
Garlic Dressing (0g carbs, 20g fat), Greek Vinaigrette and Skhug (each 1g carbs) are the best keto options.