CAVA Falafel: Nutrition, Ingredients, and Everything You Need to Know
CAVA’s falafel is the chain’s signature plant-based protein, hand-rolled chickpea fritters, fried until golden. It’s one of the most-asked-about items on the menu because it sits at the intersection of a few different questions: it’s vegan, but it’s not gluten-free; it’s fried, not baked; and at 350 calories it’s actually CAVA’s highest-calorie protein option. Here’s the full breakdown, sourced from CAVA’s official nutrition and allergen guide.
| Calories | 350 (3 pieces) |
| Protein | 6g |
| Fat | 26g |
| Carbs | 24g |
| Vegan? | Yes |
| Vegetarian? | Yes |
| Gluten-Free? | No (contains wheat) |
| Cooking method | Fried |
What Is CAVA Falafel Made Of?
CAVA’s falafel is built from ground chickpeas blended with fresh parsley, onion, garlic, and a mix of herbs and spices, formed into small rounds, then fried until crisp outside and dense inside. The wheat flour used as a binder is the reason it isn’t gluten-free, the core ingredients (chickpeas, herbs) are naturally gluten-free, but the recipe as CAVA makes it is not.
Is CAVA Falafel Vegan?
Yes. CAVA’s official allergen guide lists falafel as both Vegan and Vegetarian compliant, it contains no animal products. It’s one of two plant-based protein options on the menu, alongside roasted vegetables, and it’s the higher-protein of the two.
Is CAVA Falafel Gluten-Free?
No. Wheat is the only allergen CAVA’s official guide lists for falafel, but that’s enough to rule it out for celiac disease or gluten sensitivity. If you need a gluten-free plant-based protein, roasted vegetables is the safer swap.
Does CAVA Falafel Contain Other Allergens?
No, per CAVA’s official allergen guide, wheat is the only allergen flagged for falafel. It’s not listed as containing dairy, soy, egg, tree nuts, peanuts, fish, or shellfish.
Cross-contact risk: falafel is fried and prepared on shared surfaces alongside other menu items. If you have a severe allergy, always confirm with in-store staff, CAVA’s own guide notes it can’t guarantee any item is 100% free of allergens or cross-contact.
Is CAVA Falafel Fried or Baked?
Fried. CAVA describes it on its own menu as hand-rolled chickpea fritters, fried until golden, not baked. That’s the main reason it carries more fat (26g) than any other protein on the menu, plant-based or not
CAVA Falafel Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 350 | — |
| Calories from Fat | 230 | — |
| Total Fat | 26g | 33% |
| Saturated Fat | 2g | 10% |
| Trans Fat | 0g | — |
| Cholesterol | 0mg | 0% |
| Sodium | 810mg | 35% |
| Total Carbohydrate | 24g | 9% |
| Dietary Fiber | 5g | 18% |
| Sugars | 3g | — |
| Protein | 6g | 12% |
Serving size: 3 pieces. % Daily Values based on a 2,000-calorie diet.
How Much Protein Is in CAVA Falafel?
6g per serving, the lowest of any CAVA protein. For a higher-protein plant-based bowl, add black lentils as your base for another 18g of protein.
Why Is CAVA Falafel So High in Calories?
Frying adds significant fat (26g) on top of the carbs already in the chickpea base (24g), making it the most calorie-dense protein on the menu even though it’s plant-based.
CAVA Kids Falafel Nutrition
| Nutrient | Amount |
|---|---|
| Calories | 170 |
| Total Fat | 13g |
| Sodium | 400mg |
| Carbs | 12g |
| Protein | 3g |
How Many Falafel Pieces Come in a CAVA Bowl?
A standard protein portion is 3 pieces. The Falafel Crunch Bowl, CAVA’s signature falafel bowl, runs roughly 600–860 calories depending on your base, dips, and toppings, built around that same 3-piece serving.
How to Make CAVA-Style Falafel at Home (Copycat Recipe)
This isn’t CAVA’s proprietary recipe, it’s a from-scratch copycat that gets you the same crispy-outside, tender-inside texture using the same core method: dried (not canned) chickpeas, fresh herbs, and a hot oil fry.
Ingredients, makes ~4 servings / 15–20 pieces
- 2 cups dried chickpeas, soaked overnight (not canned)
- 1 yellow onion, roughly chopped
- 4 garlic cloves
- 1 cup fresh parsley, packed
- ½ cup fresh cilantro, packed
- 2 tsp ground cumin
- 1 tsp ground coriander
- 3 tbsp all-purpose flour
- 1 tsp baking powder
- 1½ tsp kosher salt
- ½ tsp black pepper
- 2 cups neutral oil, for frying
Steps
- Soak the chickpeas. Soak dried chickpeas in cold water for at least 12 hours, do not use canned, they’re too soft and will fall apart in the oil. Drain well.
- Pulse the base. In a food processor, pulse the drained chickpeas with onion, garlic, parsley, and cilantro until finely chopped but not pureed, you want texture, not paste.
- Season. Add cumin, coriander, flour, baking powder, salt, and pepper. Pulse a few more times just to combine.
- Rest. Refrigerate the mixture for 30 minutes to firm up and let the flavors set.
- Shape. Roll into 1-inch balls or small patties, about 15–20 pieces.
- Fry. Heat oil to 350°F (175°C). Fry in small batches for 3–4 minutes, turning occasionally, until deep golden and crisp.
- Drain and serve. Drain on paper towels. Serve warm over greens and grains with hummus, tahini, and pickled onions, CAVA-bowl style.
Note
For a lighter version: bake at 400°F (200°C) for 20–25 minutes, flipping halfway, or air-fry at 375°F for 12–15 minutes. This changes the texture from CAVA’s actual fried version — expect a less crisp exterior.
