CAVA High Protein Bowl Guide: Best Orders for Maximum Protein
CAVA is one of the best fast-casual restaurants in the US for high protein eating. The Mediterranean menu is naturally built around lean proteins, legumes, and fresh ingredients, which means hitting 40g, 50g, even 60g+ of protein in a single bowl is completely achievable without ordering anything unusual.
Want to know if CAVA is healthy overall? Read our complete CAVA nutrition guide
The problem is most people don’t know how to build it correctly. They pick a protein, add some toppings, and leave 15–20g of protein on the table without realizing it.
This guide gives you the exact builds, the exact numbers, and the exact orders to place, whether your goal is muscle gain, weight loss, or simply staying full until dinner.
⚡ Quick Answer: The highest protein build at CAVA is double grilled chicken on black lentils, delivering 60+ g protein at approximately 780 calories. For the best protein-to-calorie ratio, the SuperGreens + Grilled Chicken Bowl hits 33g protein at just 480 calories.
Why CAVA Is Exceptional for High Protein Eating
Most fast-casual restaurants make high protein eating difficult. Either the protein portions are small, the options are limited, or everything high-protein comes buried in calories from cheese, sour cream, and heavy sauces.
CAVA is different for three reasons:
1. Eight protein options
grilled chicken, harissa honey chicken, grilled steak, spicy lamb meatballs, braised lamb, falafel, roasted vegetables, and roasted white sweet potato. More variety than Chipotle, Sweetgreen, or Panera combined.
2. A protein-rich base
black lentils add 18g of protein before you even choose your main protein. No other fast-casual chain offers a base that contributes this much protein on its own.
3. Double protein option
you can add a second protein at CAVA for an extra charge. This is the single most powerful tool for hitting 50g–60g+ protein in one meal.
CAVA Protein Options: Full Breakdown With Exact Numbers
Before building your bowl, understand what each protein actually delivers:
| Protein | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled Chicken | 250 cal | 33g | 2g | 13g |
| Harissa Honey Chicken | 260 cal | 26g | 7g | 12g |
| Grilled Steak | 170 cal | 23g | 1g | 9g |
| Spicy Lamb Meatballs | 300 cal | 24g | 3g | 19g |
| Braised Lamb | 210 cal | 24g | 2g | 12g |
| Falafel | 350 cal | 6g | 24g | 26g |
| Roasted Vegetables | 100 cal | 3g | 14g | 4.5g |
| White Sweet Potato | ~120 cal | 2g | 28g | 0g |
Key takeaway: Grilled chicken is the clear winner — highest protein, lowest carbs, and a very reasonable calorie count. Grilled steak is the best secondary protein to add because it’s high protein at only 170 calories. Falafel, despite being popular, is the weakest protein option if your goal is protein — 350 calories for only 6g protein is a poor trade.
Grilled chicken is the clear winner, highest protein, lowest carbs, and a very reasonable calorie count. Grilled steak is the best secondary protein to add because it’s high protein at only 170 calories. Falafel, despite being popular, is the weakest protein option if your goal is protein, 350 calories for only 6g protein is a poor trade.
CAVA Bases: Which One Adds the Most Protein?
Most people ignore the base when thinking about protein. This is a big mistake.
| Base | Calories | Protein | Carbs | Fiber |
|---|---|---|---|---|
| Black Lentils | 270 cal | 18g | 37g | 15g |
| Brown Rice | 310 cal | 7g | 48g | 5g |
| Saffron Basmati Rice | 290 cal | 5g | 54g | 2g |
| SuperGreens | 35 cal | 3g | 6g | 4g |
| Power Greens | 30 cal | 2g | 4g | 2g |
| Arugula | 20 cal | 2g | 3g | 1g |
| Romaine | 20 cal | 1g | 4g | 3g |
| Baby Spinach | 20 cal | 3g | 3g | 2g |
Black lentils are the most important base for protein. 18g of protein per serving is remarkable for a base, that’s more protein than most restaurant side dishes. The trade-off is 270 calories and 37g of carbs, so if you’re keto or very low carb, stick to greens.
For maximum protein + minimum calories: Use SuperGreens or Power Greens as your base (under 40 calories) and put all your protein budget into double protein instead.
5 Ready-Made High Protein Builds, Order These Exactly
These are complete bowl builds with exact macros. Walk in and order these word for word.
🥇 Build #1: The Maximum Protein Bowl
Goal: Highest possible protein
| Component | Choice |
|---|---|
| Base | Black Lentils |
| Protein | Double Grilled Chicken |
| Dips | Hummus + Tzatziki |
| Toppings | Tomato + Cucumber, Pickled Onions |
| Dressing | Greek Vinaigrette |
Macros: ~780 calories | 62g protein | 52g carbs | 28g fat
This is the single highest protein bowl you can build at CAVA without getting ridiculous about it. Black lentils contribute 18g, double grilled chicken contributes 66g, and the lighter toppings and dressings keep the calorie count reasonable at 780.
🥈 Build #2: The Lean Muscle Bowl
Goal: High protein, controlled calories, under 600 cal
| Component | Choice |
|---|---|
| Base | SuperGreens |
| Protein | Grilled Chicken |
| Dips | Hummus + Tzatziki |
| Toppings | Tomato + Cucumber, Pickled Onions, Fiery Broccoli |
| Dressing | Lemon Herb Tahini |
Macros: ~480 calories | 33g protein | 18g carbs | 20g fat
This is CAVA’s best protein-to-calorie ratio bowl. 33g of protein at 480 calories is exceptional, better than almost anything you’ll find at a fast-casual restaurant at this calorie level. This is the bowl for active people who want to eat clean without obsessing over numbers.
🥉 Build #3: The Athlete Recovery Bowl
Goal: High protein + carbs for post-workout recovery
| Component | Choice |
|---|---|
| Base | Black Lentils + Brown Rice (half and half) |
| Protein | Grilled Chicken + Grilled Steak (double protein) |
| Dips | Hummus + Crazy Feta |
| Toppings | Fire-Roasted Corn, Tomato + Cucumber, Avocado |
| Dressing | Hot Harissa Vinaigrette |
Macros: ~950 calories | 58g protein | 72g carbs | 35g fat
Designed for post-workout eating when you need both protein for muscle repair and carbohydrates to replenish glycogen. Feeding a fitness-focused team or planning a post-game meal for a group? Our CAVA Catering Guide breaks down exactly how to order high-protein builds for 10 to 50 people, including the best proteins to choose for the Group Bowl Bar. The combination of grains, lentils, and double protein gives you a complete recovery meal in one bowl.
🏅 Build #4: The Keto High Protein Bowl
Goal: Maximum protein, minimum carbs
| Component | Choice |
|---|---|
| Base | Arugula + Romaine |
| Protein | Grilled Steak + Grilled Chicken (double protein) |
| Dips | Tzatziki + Crazy Feta |
| Toppings | Pickled Onions, Kalamata Olives, Avocado |
| Dressing | Greek Vinaigrette |
Macros: ~620 calories | 56g protein | 8g net carbs | 38g fat
Built specifically for keto and low-carb eaters. Zero grains, zero lentils, just greens, double protein, and healthy fats from avocado, olives, and Crazy Feta. Under 10g net carbs while delivering 56g protein makes this one of the best keto meals available at any fast-casual chain.
🏅 Build #5: The Budget High Protein Bowl
Goal: Strong protein without paying for double protein
| Component | Choice |
|---|---|
| Base | Black Lentils |
| Protein | Grilled Chicken (single) |
| Dips | Hummus + Tzatziki |
| Toppings | Tomato + Cucumber, Pickled Onions, Fiery Broccoli |
| Dressing | Greek Vinaigrette |
Macros: ~560 calories | 51g protein | 45g carbs | 22g fat
The secret here is black lentils doing 18g of protein for free as your base. Combined with a single grilled chicken, you hit 51g protein without paying the double protein upcharge. This is the most cost-efficient high protein order at CAVA.
CAVA’s Official High Protein Bowls (2026 Menu)
CAVA has two dedicated high-protein bowls on the 2026 menu worth knowing about:
Harissa Chicken Power Bowl
Harissa honey chicken, white sweet potato, Power Greens, Crazy Feta, hummus, fiery broccoli, avocado, skhug, yogurt dill dressing. ~710 calories | ~30g protein
Spicy Lamb + Sweet Potato Bowl
Spicy lamb meatballs, white sweet potato, Power Greens, brown rice, tzatziki, red pepper hummus, sumac slaw, feta, cucumber, tomatoes, tahini Caesar dressing. ~780 calories | ~28g protein
Honest assessment: These official bowls are tasty but not optimized for maximum protein. The custom builds above deliver significantly more protein at comparable or lower calorie counts. Order the official bowls when you want a great meal — order the custom builds when protein is your primary goal.
What to Avoid If Protein Is Your Goal
Some popular CAVA choices actively work against high-protein eating:
| Item | Why to Avoid |
|---|---|
| Falafel as main protein | Only 6g protein at 350 calories — worst ratio on the menu |
| Pita crisps topping | 260 calories, 0g protein — pure empty calories |
| Saffron Basmati Rice base | 290 calories, only 5g protein — use black lentils instead |
| Heavy dressings (Tahini Caesar) | Adds 150–200 calories with minimal protein benefit |
| Kids portions | Smaller protein scoops — always order adult size |
High Protein CAVA Order for Specific Goals
For weight loss
Build #2: Lean Muscle Bowl (480 cal, 33g protein)
For muscle building
Build #1: Maximum Protein Bowl (780 cal, 62g protein)
For post-workout
Build #3: Athlete Recovery Bowl (950 cal, 58g protein)
For keto
Build #4: Keto High Protein Bowl (620 cal, 56g protein, 8g net carbs)
For budget eating
Build #5: Budget High Protein Bowl (560 cal, 51g protein)