CAVA Hummus: All Flavors, Ingredients, Calories & Where to Buy
CAVA hummus is one of the most recognized items in the brand’s lineup — and for good reason. Made from a short list of clean ingredients with no added oil in the traditional variety, it’s become a go-to for anyone building a Mediterranean bowl or looking for a better-for-you dip at the grocery store.
CAVA offers hummus two ways: as a side or dip at their restaurants, and as a packaged product sold at major grocery retailers. This guide covers every CAVA hummus flavor, the exact ingredients in each, full nutrition facts, and where you can find them near you.
What Is CAVA Hummus?
CAVA hummus is a chickpea-based dip made in the Mediterranean tradition. Unlike many store-bought hummus brands that rely on added oils and stabilizers, CAVA keeps its ingredient list short — organic chickpeas, tahini, lemon juice, garlic, and salt form the foundation across all varieties.
The hummus is produced by CAVA Foods, LLC and is inspired directly by the recipes behind CAVA’s restaurant chain. CAVA’s traditional hummus is notably oil-free, which sets it apart from most commercial options.
At CAVA restaurants, hummus is available as a side or as a dip base inside bowls, pitas, and salads. The grocery line extends those same flavors into packaged 8 oz and 16 oz containers available at major retailers.
CAVA Hummus Flavors
CAVA offers four main hummus varieties across its restaurant and grocery lines.
Traditional Hummus
Ingredients: Organic Garbanzo Beans (Chickpeas), Tahini (100% Stone Ground Sesame Seeds), Filtered Water, Lemon Juice, Fresh Garlic, Kosher Salt, Citric Acid
Dietary: Vegan, Gluten-Free, Dairy-Free, Kosher
CAVA’s traditional hummus is the flagship. It’s built around organic chickpeas puréed with tahini, lemon juice, fresh garlic, and kosher salt — nothing else. No added oil. The result is a dense, smooth texture with a clean savory flavor that lets the chickpea and tahini shine through.
At CAVA restaurants, traditional hummus is served as a base layer in bowls and as a 135-calorie side. The grocery version comes in 8 oz and 16 oz containers.
Roasted Red Pepper Hummus
CAVA’s roasted red pepper hummus is made with roasted red peppers that account for more than 40% of the total dip, more than any other ingredient besides chickpeas. That ratio gives it a noticeably lighter texture than the traditional version and a sweet, smoky flavor.
Is CAVA red pepper hummus spicy? No. Despite the red pepper base, this variety has zero heat. The flavor is sweet and slightly smoky.
Ingredients: Organic Chickpeas, Roasted Red Peppers (Roasted Red Peppers, Salt, Citric Acid), Sesame Tahini, Garlic, Salt, Citric Acid
Allergen: Contains Sesame
Dietary: Vegan, Gluten-Free, Dairy-Free
Spicy Hummus
CAVA’s spicy hummus gets its heat from harissa — CAVA’s signature North African chili blend made with stewed tomatoes, olive oil, crushed red pepper, parsley, and garlic. It’s the same harissa used in CAVA restaurants, blended directly into the chickpea base.
The result is a noticeably bolder, more complex hummus with warmth that builds rather than hits all at once. It’s the most distinctive of the three varieties.
Ingredients: Organic Garbanzo Beans (Chickpeas), Tahini (100% Stone Ground Sesame Seeds), Filtered Water, Harissa (Stewed Tomatoes, Non-GMO Canola Oil, Spices, Extra-Virgin Olive Oil, Fresh Parsley), Lemon Juice, Fresh Garlic, Kosher Salt, Citric Acid
Allergen: Contains Sesame
Dietary: Vegan, Gluten-Free, Dairy-Free
Harissa Hummus (Restaurant Menu)
At select CAVA restaurant locations, a harissa hummus variation appears as a rotating menu item. This is distinct from the grocery Spicy Hummus, the restaurant version layers harissa on top of or blended into traditional hummus for a bolder presentation. Availability varies by location.
CAVA Hummus Ingredients — All Flavors
| Flavor | Key Ingredients | Contains |
|---|---|---|
| Traditional | Organic chickpeas, tahini, water, lemon juice, fresh garlic, kosher salt, citric acid | Sesame |
| Roasted Red Pepper | Organic chickpeas, roasted red peppers, sesame tahini, garlic, salt, citric acid | Sesame |
| Spicy | Organic chickpeas, tahini, water, harissa (tomatoes, olive oil, red pepper, parsley), lemon juice, garlic, salt | Sesame |
All CAVA hummus varieties are free of artificial preservatives and additives. The chickpeas are organic across all three retail varieties.
Allergen note: All CAVA hummus varieties contain sesame (from tahini). Anyone with a sesame allergy should avoid all flavors. None of the varieties contain dairy, gluten, eggs, or nuts.
CAVA Hummus Calories & Nutrition
Per 2 tbsp (28g) serving.
| Flavor | Calories | Total Fat | Carbs | Protein | Sodium | Sugar |
|---|---|---|---|---|---|---|
| Traditional | 45 | 2.5g | 4g | 2g | 90–115mg | 0g |
| Roasted Red Pepper | 40 | 1.5g | 5g | 2g | 125mg | 1g |
| Spicy | 45–50 | 3–3.5g | 4g | 2g | 115–135mg | 0–1g |
All three varieties are low-calorie and high in fiber relative to their calorie count. The traditional hummus is the lowest in sodium. The roasted red pepper version is the lowest in calories per serving but slightly higher in carbs due to the pepper content. The spicy variety is slightly higher in fat due to the harissa’s olive oil content.
Restaurant side: At CAVA restaurants, a side of hummus (approximately 2 oz serving) is around 135 calories.
Is CAVA Hummus Healthy?
Yes — CAVA hummus is a genuinely nutritious option by most dietary standards. Chickpeas provide plant-based protein and fiber. Tahini adds healthy unsaturated fats and a small amount of calcium. There are no added sugars, no artificial preservatives, and no refined oils in the traditional variety.
It’s a particularly strong choice for:
- Vegan and vegetarian diets (complete protein when paired with whole grains)
- Gluten-free eating
- Low-sugar diets
- Mediterranean-style eating patterns, which are associated with cardiovascular health benefits
How to Make CAVA Hummus at Home
Traditional Hummus Recipe (Copycat)
Yield: About 2 cups | Prep Time: 10 minutes
Ingredients:
- 1 can (15 oz) organic chickpeas, drained (reserve liquid)
- 3 tablespoons tahini (stone-ground preferred)
- 2 tablespoons fresh lemon juice
- 1 clove fresh garlic, minced
- ½ teaspoon kosher salt
- 2–3 tablespoons cold water or reserved chickpea liquid (aquafaba)
- Pinch of citric acid (optional, for brightness)
Instructions:
- Drain and rinse chickpeas. For a smoother texture, remove the skins by rubbing them between your palms under water.
- Add tahini and lemon juice to a food processor. Blend for 60 seconds until the tahini lightens in color and becomes fluffy.
- Add garlic and salt. Blend for 30 seconds.
- Add chickpeas. Blend for 2 minutes, scraping down the sides once.
- With the processor running, drizzle in cold water or aquafaba one tablespoon at a time until you reach a smooth, creamy consistency.
- Taste and adjust salt and lemon juice. Add a tiny pinch of citric acid if you want extra brightness.
- Serve immediately or refrigerate for up to 5 days.
The key to CAVA’s texture: No added oil. CAVA’s traditional hummus achieves its smoothness through extended blending time and cold water, not olive oil. Resist the urge to drizzle oil into the blender.
Roasted Red Pepper Hummus Recipe (Copycat)
Yield: About 2 cups | Prep Time: 15 minutes
Ingredients:
- 1 can (15 oz) organic chickpeas, drained
- 1 cup roasted red peppers (jarred or fresh-roasted), patted dry
- 3 tablespoons sesame tahini
- 1 clove garlic
- ½ teaspoon salt
- 1 tablespoon lemon juice
- Pinch of citric acid
Instructions:
- Roast red peppers directly over a gas flame or under a broiler until charred on all sides. Place in a bowl, cover, and steam for 10 minutes. Peel, seed, and pat dry. (Skip this step if using jarred peppers — just drain and dry them well.)
- Blend tahini and lemon juice first, 60 seconds, until fluffy.
- Add chickpeas, roasted red peppers, garlic, salt, and citric acid.
- Blend 2–3 minutes until very smooth. The pepper content should be high — aim for a ratio where the peppers are at least as prominent as the chickpeas.
- Taste for salt. Chill for 30 minutes before serving for best flavor.
Why pat the peppers dry? Excess moisture from jarred peppers thins the hummus and dilutes the flavor. CAVA’s version is dense and smooth — drying the peppers first is essential.
Spicy Hummus Recipe (Copycat)
Yield: About 2 cups | Prep Time: 10 minutes
Ingredients:
- 1 can (15 oz) organic chickpeas, drained
- 3 tablespoons tahini
- 2 tablespoons fresh lemon juice
- 1 clove fresh garlic
- 2–3 tablespoons CAVA harissa (store-bought, or homemade)
- ½ teaspoon kosher salt
- 2 tablespoons cold water
- Pinch of citric acid
Instructions:
- Blend tahini and lemon juice until fluffy, about 60 seconds.
- Add chickpeas, garlic, salt, and citric acid. Blend 2 minutes.
- Add harissa and blend another 30 seconds until fully incorporated.
- Add cold water as needed for consistency.
- Taste — the heat should be present but balanced. Add more harissa for more heat, more lemon juice to mellow it.
Tip: Using actual CAVA harissa (available at Whole Foods and other retailers) is the fastest way to nail the authentic flavor. You can also make a basic harissa from dried red chilies, garlic, olive oil, cumin, and coriander.
Where to Buy CAVA Hummus
CAVA hummus is available at grocery stores nationwide and online. Here’s where to find each variety:
Whole Foods Market — All three varieties (Traditional, Roasted Red Pepper, Spicy) available in 8 oz containers. CAVA is one of Whole Foods’ core hummus brands, stocked in the refrigerated deli section.
Target — CAVA hummus varieties available at most locations, stocked in the deli/refrigerated section alongside other premium hummus brands.
Giant Food — Traditional hummus confirmed available at Giant locations, typically in the 8 oz tub.
Amazon Fresh / Instacart — All varieties available for same-day delivery through Instacart from Whole Foods and other partner stores. Standard delivery applies.
Amazon.com — 8 oz Traditional Hummus available for shipped delivery (note: perishable, typically arrives with ice packs).
Kings Food Markets and regional grocers — CAVA hummus carries wide regional distribution across the Mid-Atlantic and Northeast in particular, reflective of the brand’s restaurant footprint.
CAVA’s own website (cava.com/grocery) — CAVA lists its grocery products directly on their site with a store locator to find nearby retailers.
Sizes available: 8 oz and 16 oz containers depending on retailer. The 16 oz size is more commonly found at Instacart-partnered retailers.
CAVA Hummus vs. Competitors
| Brand | Traditional Hummus Ingredients | Calories (2 tbsp) | Oil-Free? | Organic Chickpeas? |
|---|---|---|---|---|
| CAVA | Chickpeas, tahini, water, lemon juice, garlic, salt | 45 | Yes | Yes |
| Sabra | Chickpeas, tahini, soybean oil, garlic, salt | 70 | No | No |
| Hope | Chickpeas, tahini, EVOO, lemon juice, garlic | 80 | No | No |
| Ithaca | Chickpeas, tahini, EVOO, lemon juice, garlic | 60 | No | No |
| Hummus Republic | Chickpeas, tahini, olive oil, lemon juice, garlic | 50 | No | No |
The most significant difference between CAVA and competitors like Sabra is the absence of added soybean oil and the use of organic chickpeas. CAVA is also lower in calories than most alternatives due to the oil-free formulation. Hummus Republic, a direct competitor often compared to CAVA, is similar in clean-ingredient positioning but adds olive oil where CAVA does not.
FAQ
The Bottom Line
CAVA hummus stands out in a crowded category because of what it leaves out: no added oils, no artificial preservatives, and no unnecessary fillers. The traditional variety in particular is one of the cleanest hummus options available at mainstream grocery retailers.
Whether you’re picking it up at Whole Foods, ordering it through Instacart, or adding it as a side at your local CAVA restaurant, all three varieties — Traditional, Roasted Red Pepper, and Spicy — are worth keeping in rotation. The roasted red pepper is the best entry point if you’re new to the brand. The spicy version is the most unique, with a complexity that comes directly from CAVA’s signature harissa.
