Few approaches to eating have the same healthy reputation as the Mediterranean diet. With a focus on fresh produce, whole grains, healthy fats, and legumes, it’s been linked to a reduced risk for cardiovascular disease, type 2 diabetes, and other chronic diseases as well as weight loss. So it makes sense that if you’re looking for a fast-casual restaurant and want your meal to be healthy, you would lean towards one with a Mediterranean-focused menu, like Cava.
And at first glance, its menu seems to have all the trademarks of a nutritious option: lentils, hummus, avocado, brown rice, and loads of vegetables. But that doesn’t mean that all of the options are created equal. One healthy sounding item, the spicy chicken + avocado pita, has 51 grams of fat and almost 2,400 mg of sodium — more than the total sodium you should have in a day.
So how to figure out which items are the best fit for your health goals? An easy way is to take a look ahead of time at the restaurant tab in the WW app to plan your order in advance. Here are other tips to keep in mind.
Bowls
These are the mainstays of the Cava menu, and there are loads to choose from: spicy lamb + avocado, steak + harissa, and garlicky chicken shawarma. But keep looking down the menu and you’ll find the greens + grains bowl, which lets you pick your favorite ingredients and make your own combination. This is a great way to stay in control of how many Points® your meal has. For instance, you can take arugula (0 Points) and top it with ½ scoop (a.k.a. a kid’s portion) of basmati rice (5 Points), grilled chicken (2 Points), tzatziki (2 Points), cucumbers, tomato, onion, and romaine (all 0 Points). Skip the Greek vinaigrette and garlic dressing, which are higher in Points, and go with the balsamic date, hot harissa vinaigrette, or lemon herb tahini, each of which add just 2 Points.
If you’d rather order something that’s pre-built, the chicken + rice bowl can be a good option, especially without the dressing. It has 40 grams of protein and 7 grams of fiber. While the bowls come with a free side pita, pass on it to keep your Points lower. Speaking of pitas: The menu has lots of pita sandwich options, but most have more than 20 Points. If you really want one, just know that you’d likely have to use some of your Weeklies on them.
Top Cava bowl orders
Greens + grains bowl with your favorite toppings
- Arugula or romaine 0 Points
- Persian cucumbers 0 Points
- Tomato + onion 0 Points
- ½ scoop/kid’s portion of saffron basmati rice 5 Points
- Full scoop of lentils 2 Points
- Grilled chicken 2 Points
- Chicken shawarma 0 Points
- Tzatziki 2 Points
- Yogurt dill dressing 1 Point
- Lemon herb tahini dressing 2 Points
- Hot harissa dressing 2 Points
- Balsamic date dressing 2 Points
- Hummus (plain or roasted red pepper) 1 Point
- Chicken + rice bowl 17 Points (without dressing 12 Points)
Pita chips and dips
Meant to be an appetizer or side, Cava’s pita chips and dips are crunchy and flavorful. Just make sure to plan for their Points total when putting together your order (the pita chips have 7 Points). As for dips, the plain or red pepper hummus are made from chickpeas, so they’re high in fiber and low in fat. The tzatziki is also a good option: The yogurt base helps it stay lower in fat and adds a small boost of protein.
Top Cava pita chips and dips orders
- Classic pita chips 7 Points
- Side hummus 1 Point
- Side red pepper hummus 1 Point
- Side tzatziki 2 Points
Drinks
Cava’s beverage menu is pretty fun sounding with really unique flavor combos like pineapple apple mint and blueberry lavender. But these are glorified juices that can be pretty high in added sugar (up to 91 grams!). Instead, quench your thirst with their iced jasmine green tea or unsweetened iced tea, both of which have zero added sugar.
Top Cava drink orders
- Unsweetened iced tea 0 Points
- Jasmine green tea 0 Points
Dessert
Hoping to end your meal on a sweet note? Skip the salted dark chocolate oat cookie and go with the blondie. The whole thing has 8 Points, but share it with a friend and it's down to 4 Points.
Top Cava dessert order
- Blondie 8 Points
Feeling good after eating at Cava
Once you’re finished with your meal, consider taking a short walk. Moving your body can help with digestion. And if you’re on a GLP-1, you’re going to want to choose meals lower in fat since that can help minimize GI side effects like nausea. That’s why it’s so helpful to choose foods lower in Points. The Points system takes fat into account, so the lower the Point value, the lower the fat tends to be.
The bottom line
Cava is a chain of Mediterranean-inspired restaurants that has lots of healthy ingredients on its menu. Go with the “build your own bowl” option and pair lean proteins, fiber-rich veggies, and grains. You’ll be able to keep the Points low and that combo helps keep you full. If there’s something higher in Points that you really want, like dessert, split it with a friend to cut the Points in half. Want to feel more prepared walking into Cava? Use the Restaurant tab in the WW app to plan ahead and make intentional choices.
This content is for informational purposes only and does not constitute medical advice, diagnosis or treatment. It should not be regarded as a substitute for guidance from your healthcare provider.