Best under-500-calorie Cava Order

The most protein that fits in 500 calories, for a lighter meal or a day when most of your budget is spent elsewhere.

The order

Order Baby Spinach, 2 × Grilled Steak, Crazy Feta, Crumbled Feta, Yogurt Dill. That comes to 495 calories and 58g protein, with 47% of the calories coming from protein.

ItemCaloriesProteinCarbsFat
Baby Spinach203g3g0g
2 × Grilled Steak34046g2g18g
Crazy Feta704g1g6g
Crumbled Feta353g0g3g
Yogurt Dill302g1g2g
Total49558g7g29g
Change it in the Cava calculator

Add these freely

None of these adds more than 30 calories, so they barely move the total: Salt-Brined Pickles (5), Shredded Romaine (5), Tomato + Cucumber (5), Persian Cucumber (15), Pickled Onions (20), Tomato + Onion (20), Tzatziki (30), Sumac Slaw (30).

2 other options

Each one is the best order built around a different main choice, so you can pick by taste.

Baby Spinach, Grilled Chicken, Grilled Steak, Tzatziki, Yogurt Dill

500 calories, 58g protein, 9g carbs, 27g fat. Compared with the order above: ±0g protein, +5 calories.

Swaps 2 × Grilled Steak for Grilled Chicken, Grilled Steak; adds Tzatziki; drops Crazy Feta, Crumbled Feta.

Baby Spinach, Braised Lamb, Grilled Steak, Tzatziki, Crumbled Feta, Yogurt Dill

495 calories, 57g protein, 8g carbs, 28g fat. Compared with the order above: −1g protein, ±0 calories.

Swaps 2 × Grilled Steak for Braised Lamb, Grilled Steak; adds Tzatziki; drops Crazy Feta.

What would break it

These add the most calories for the least protein. Adding one to the order above takes it to:

  • Garlic Dressing: 675 calories (0g protein added)
  • Sumac Sour Cream + Onion Pita Chips: 785 calories (10g protein added)
  • Pita Chips: 775 calories (10g protein added)

How this order was chosen

We tried every Cava bowl a person would realistically order from the published menu (greens or grains, main, dips and spreads, toppings, dressing, side) and kept the ones with 500 calories or fewer. Among those, the order with the most protein wins, but an item only earns its place if it adds at least 1g of protein for every 50 calories. Without that rule the winner fills up with sides that add a gram or two of protein and a lot of calories. Drinks are left out; pair the meal with a zero-calorie one.

  • Extra protein costs more at CAVA.
  • Dressings are listed per serving. Garlic Dressing is 180 calories, so the one you choose can move a bowl more than any topping.

Nutrition from Zolt's Cava menu data, last reviewed 2026-08-19 against CAVA. Portions in the restaurant vary, so log what you were actually served.

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