Choosing a CAVA order can feel simple even with so many great options of bases, dips, proteins, toppings, and dressings. Below, Emily Sullivan, RD, MyFitnessPal Registered Dietitian, shares five picks she would recommend, plus tips for making each one work for your unique goals.

How To Think About Your CAVA Order

CAVA food is flexible in the best way. You can keep things simple with a curated bowl or pita, or build your own meal from greens, grains, proteins, dips, toppings, and dressing.

That flexibility is helpful. It can also make the menu feel limitless. The quiet move is to decide what you want the meal to do first.

Maybe you want more protein. Maybe you want a higher-fiber bowl. Maybe you want to keep calories or sodium more moderate. Or maybe you want something filling that still tastes like the order you actually wanted. A tool like MyFitnessPal can also help you compare meals when you want a clearer look at calories, protein, fiber, or sodium. 

Once you have that goal in mind, the menu gets easier to navigate. You can choose the ingredients that help you get there, then adjust the extras depending on what matters most to you.

5 Healthier CAVA Orders To Try

1. Salmon + Yogurt Dill

This bowl pairs glazed salmon with arugula, saffron basmati rice, hummus, Crazy Feta, fire-roasted corn, tomato + onion, cucumber, and yogurt dill dressing. CAVA lists the Salmon + Yogurt Dill at 710 calories, 35 grams of protein, 5 grams of fiber, and 1,870 milligrams of sodium. (1,3)

“Salmon is a great source of heart-healthy omega-3 fatty acids, and the colorful mix of vegetables rounds out the dish with an array of vitamins and minerals,” Sullivan says. (4)

RD tip: To increase the fiber, swap the saffron basmati rice for black lentils. CAVA lists saffron basmati rice at 2 grams of fiber and black lentils at 15 grams of fiber, so that swap adds 13 grams of fiber. (1)

Other considerations: This bowl has 1,870 milligrams, compared to the FDA’s 2,300-milligram Daily Value for sodium. (1,2)

2. Spicy Lamb + Avocado Bowl

This bowl is built with spicy lamb meatballs, avocado, red pepper hummus, Crazy Feta, cucumber, pickled onions, tomato + onion, black lentils, Super Greens, and lemon herb tahini. It has 800 calories, 43 grams of protein, 17 grams of fiber, and 1,670 milligrams of sodium. (1,5)

“Creamy avocado and nutty tahini bring healthy fats and depth of flavor, while the black lentils and vegetables round out the bowl with a substantial boost of fiber.,” Sullivan says. (1)

This is one of the higher-fiber picks on the list. The FDA lists the Daily Value for dietary fiber as 28 grams, so 17 grams is a meaningful amount in one meal. (1,2)

RD tip: If you want to reduce the sodium and fat content, skip the feta. CAVA lists one serving of Crazy Feta at 70 calories, 6 grams of fat, and 230 milligrams of sodium. (1)

Other considerations: This is a bigger bowl. If you want the flavor but not the full portion, you could save part for later.

3. Greek Chicken Pita

This pita includes grilled chicken, tzatziki, tomato + onion, Kalamata olives, feta, shredded romaine, and yogurt dill dressing. CAVA lists the Greek Chicken Pita at 720 calories, 48 grams of protein, 8 grams of fiber, and 2,230 milligrams of sodium. (1,6)

This can be a helpful CAVA order when you want something handheld, but still want protein and vegetables in the mix.

“With a hearty serving of protein, carbohydrates from the pita, and several different fresh vegetables, this sandwich is a convenient, balanced meal,” Sullivan says. (1)

RD tip: To reduce sodium, skip the Kalamata olives. CAVA lists Kalamata olives at 360 milligrams of sodium per serving. (1)

Other considerations: This pita is one of the higher-sodium picks on this list, with 2,230 milligrams of sodium. If sodium is something you are watching, this is a good place to customize. (1,2)

4. Steak + Harissa Bowl

The Steak + Harissa Bowl includes grilled steak, Crazy Feta, red pepper hummus, tomato + onion, cucumber, feta, sumac slaw, brown rice, Super Greens, and hot harissa vinaigrette. It has 620 calories, 37 grams of protein, 7 grams of fiber, and 1,830 milligrams of sodium. (1,7)

This is the lowest-calorie option among the five picks in this article, but it still brings a solid amount of protein. The Super Greens, brown rice, and vegetables also help make the bowl feel more complete. (1)

RD tip: If you are looking to lower the carbs, swap the brown rice base for Super Greens or arugula. CAVA lists brown rice at 48 grams of carbohydrates per serving, compared with 6 grams for Super Greens and 3 grams for arugula. (1)

Other considerations: The sodium comes in at 1,830 milligrams. (1) Also, this is a bolder, spicier bowl, so it may not be the move if you want something mild.

5. Falafel Crunch Bowl

The Falafel Crunch Bowl is a vegetarian option with falafel, hummus, black lentils, Crazy Feta, Persian cucumber, pickled onions, sumac slaw, romaine, tomato + onion, basmati rice, pita crisps, and skhug. CAVA lists it at 860 calories, 24 grams of protein, 18 grams of fiber, and 2,210 milligrams of sodium. (1,8)

“Packed with fiber-rich black lentils, chickpea-based falafel, and hummus, it delivers a combination of plant-based protein, fiber, and complex carbohydrates,” Sullivan says. (1)

RD tip: To reduce sodium, ask for the crumbled feta, or for light Crazy Feta if your location allows it. CAVA lists Crazy Feta at 230 milligrams of sodium per serving, while crumbled feta adds 35 calories, 2.5 grams of fat, and 125 milligrams of sodium. (1)

Other considerations: This bowl is the highest-calorie pick on this list and has 2,210 milligrams of sodium. Consider customizing or balancing with lower-sodium choices later in the day. (1)

Simple CAVA Ordering Tips

Start with protein and fiber

Look for a protein you enjoy, then check whether the bowl has a fiber source like lentils, greens, avocado, hummus, or grains.

That combo can make the meal feel more complete without needing to rebuild the whole menu from scratch.

Watch the sodium add-ons

CAVA flavor often comes from briny, tangy, salty ingredients. That can be delicious, but it can add up.

If you are watching sodium, look at items like Kalamata olives, feta, pickles, and dressings. You do not need to remove all of them. Choosing one or two can be enough. (1)

Use MyFitnessPal to compare orders

If you are deciding between two bowls, MyFitnessPal can help you zoom out and compare calories, protein, fiber, and sodium. It is not about making the order perfect. It is about understanding where it fits in your day.

Customize without overthinking it

You do not have to make five changes to build a better bowl. One thoughtful swap can do the job.

Try black lentils instead of rice for more fiber. Choose greens instead of grains when you want a lighter base. Ask for light feta if you still want the flavor, just less of it. (1)

You might also like

7 Ways to Make Healthy Choices When Eating Out (Without Overthinking It)

Frequently Asked Questions (FAQs)

• What is the healthiest CAVA order?

There is no single healthiest CAVA order for everyone. It depends on your goals and appetite. From this list, the Steak + Harissa Bowl is the lowest in calories, the Greek Chicken Pita is highest in protein, and the Falafel Crunch Bowl is highest in fiber. (1)

• How many calories are in CAVA bowls?

CAVA calories vary by bowl, pita, and customization. In this list, the picks range from 620 calories for the Steak + Harissa Bowl to 860 calories for the Falafel Crunch Bowl. (1)

• How can I lower sodium at CAVA?

Start with small changes. You can skip or go lighter on higher-sodium add-ons like Kalamata olives, feta, pickles, and certain dressings. CAVA lists Kalamata olives at 360 milligrams of sodium, Crazy Feta at 230 milligrams, and Hot Harissa Vinaigrette at 270 milligrams per serving. (1)

• Is the Falafel Crunch Bowl vegetarian?

Yes. CAVA lists the Falafel Crunch Bowl as vegetarian, though it contains milk, sesame, and wheat. (8)

Bottom Line

CAVA can be a strong fast-casual option when you know how to order to hit your goals. The menu has plenty of ways to build a meal with protein, vegetables, grains, lentils, dips, and flavorful toppings.

The main thing to watch is sodium, especially in bowls or pitas with feta, olives, pickles, dressings, and multiple savory add-ons. (1,2)

The best CAVA order is not the most “perfect” one. It is the one that fits your appetite, your goals, and the rest of your day.

And if you want more real-life ideas, the MyFitnessPal Community can be a helpful place to see how other people customize restaurant meals and make everyday food choices work for them.

Originally published July 9, 2024; Updated May 2026

Consider reading next

Building Muscle on the Mediterranean Diet: Protein, Performance, and Recovery

The post How To Pick a Better CAVA Order appeared first on MyFitnessPal Blog.

If he’s wooing, he could use some pointers.It’s dusky at the end of the day as I’m driving to my home for the night. When the mountains meet the prairie, cattle ranches and fields artfully adorned with round bales of hay become the backdrop. So, when I see a dark shape in the distance, I immediately think cow. But as I draw closer, the shape isn’t quite right for a cow. She turned broadside as I stopped at a pullout to look closer. Moose!This cow moose is slowly making her way from the distant willows, over the marshy ground, to a flowing stream. It’s dark enough that getting usable/decent images with her at this distance is questionable. I pick up my camera anyway. 

She steps down into the cut of the creek, a look of relaxed relief passes over her, and she stands there for a few moments, seeming to revel in it, before lowering her head to drink. It’s unseasonably hot.

A bull moose appears at the edge of the meadow, materializing out of a different cluster of willows. He stares at the cow moose. 

She climbs up out of the water and turns to leave. The bull moves forward, first at a walk, then the two of them begin to trot. She’s fleeing, and the chase becomes a full-on gallop, hooves slicing through the air, two tall, awkward-looking animals floating gracefully at racetrack speeds.

The distance between them is relatively constant, separated by a few lengths.

The cow moose crosses the creek, and they both stop. An impasse?

The pause is short-lived. The moment she takes a step, he’s after her again. First, trotting, keeping pace, then back at a full gallop.

Serious speed across the prairie. It’s dark, my shutter speed is slow, and my ISO is maxxed out at 20,000. I think maybe I can capture some artsy, motion-blur images of the chase, so I keep shooting.

This time, she stops behind some bushes. He does not continue the pursuit. I watched them a little longer while they casually browsed in separate directions, as if there had never been any issue.

I’m unsure what to make of it. It’s early for the moose rut, but someone has to go first. It was a glimpse into another world, with its own distinct customs and norms. I’m grateful for this moment of wild connection on the plains of Alberta, Canada.

If you’re interested in purchasing or licensing any images you see here, please email me at SNewenham at exploringnaturephotos.com, and I’ll make it happen.

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The post Wooing or Shooing? A Moose Encounter appeared first on Exploring Nature by Sheila Newenham.

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I bought this vintage kit in 2016. It was in the storage for years. I took it out and start building it. I love vintage kits for nostalgic reasons. I will build more of them again soon! All good fun and journey through memory lane!

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Vintage busses and trams

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Bleach, Yu-Gi-Oh, Spy x Family, and more come to Uniqlo’s continuing celebration of a century of manga/anime hits.

Uniqlo is no stranger to the T-shirt collaboration game, having previously partnered with such major franchises as Pokémon and Tamagotchi. Their current partnership, though, gives them possibly their biggest pool of inspiration ever to pull from, thanks to the involvement of Shueisha.

As the publisher of Weekly Shonen Jump and numerous other manga anthology magazines, Shueisha is one of Japan’s biggest manga companies, and also one of its oldest. 2026 marks the 100th anniversary of Shieusha’s founding, and part of the century-mark celebration is the ongoing Shueisha 100th Anniversary UT T-shirt line from Uniqlo. The first two batches of designs arrived in stores this past spring, but there are still plenty of great series to salute, and now Uniqlo has unveiled the third batch of Shueisha anniversary, featuring five series from the Jump manga family.

First up we have supernatural sword fighting saga Bleach.

Creator Tite Kubo is well known for his penchant for stark-contrast monochrome artwork, which translates to a pair of striking T-shirts featuring protagonist Ichigo and a host of other friends and adversaries from the series’ sprawling cast.

Moving on to lighter and brighter fare, Spy x Family shows up four times in Uniqlo’s Shueisha collab.

Precious and precocious Anya gets a lot of the attention here, with shirts showing her playing with psychic pet Bond, shooting a withering glance at stuck-up classmate Damian, or plopped in front of the TV, but the entire Forger family gets together on one of the designs, and there’s also a shirt featuring Yor with red hair.

▼ Backside of the Anya/Damian shirt

Switching back to a darker tone, we come to a quartet of Yu-Gi-Oh shirts, one of which is a double-sided design where Yugi poses dramatically with the Dark Magician on the front.

A different dual-sided design places the Millennium Puzzle on the chest with more monsters on the back…

…and a third is for fans of the Toon Summon Skull, or “Toon Demon” (トゥーンデーモン), as the entity is named in Japanese.

The final Yu-Gi-Oh shirt is the only one with artwork on just the front, perhaps because the designers realize that Blue-Eyes White Dragon would be a hard act to top.

Also part of the new round of Uniqlo Shueisha shirts is Black Clover, with a pair of designs.

Neither of them has artwork on the back, but in both cases you do get an embroidered clover on the sleeve.

And finally, there’s a shirt for fans of Mashle, also known as Mashle: Magic and Muscles, with main character Mash repeatedly intoning “I can use magic.”

All of the shirts will be priced at 1,990 yen (US$13) and available through Uniqlo’s online store here in August.

Source: Uniqlo
Top image: Uniqlo
Insert images: Uniqlo (1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13
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If you’re craving a tropical twist on traditional pancakes, these gluten-free, lower-carb cakes are a great option. They’re tender and tasty, and subbing naturally sweet mango topping for the syrup makes them seem decadent — with fewer grams of added sugar.

Active time: 25 minutes | Total time: 25 minutes

Coconut Pancakes With Mango Puree Recipe

Ingredients

• 1 cup (165g) mango, chopped
• 1 tsp fresh lime juice
• 1/4 cup (30g) coconut flour
• 1/4 tsp baking powder
• 1/2 cup (122g) unsweetened vanilla almond milk
• 1 tbsp coconut oil, melted
• 1 tbsp maple syrup
• 3 large egg whites
• 1 tsp vanilla

Directions

Place the mango and lime juice in a blender and puree until smooth, scraping sides and repeating as needed. Pour into a small bowl and set aside.

In a large bowl, combine the coconut flour and baking powder, whisk to combine. In a medium bowl, combine the almond milk, coconut oil, maple syrup, egg whites and vanilla and whisk vigorously for 1 minute to really incorporate the egg whites.

Preheat a griddle or large non-stick skillet over medium heat.

Stir the egg white mixture into the coconut flour mixture. It will thicken as you stir. When well-mixed, it should be pourable but thick. If it is too thick, stir in another tablespoon of almond milk.

Coat the hot pan with coconut-oil spray. Scoop heaping 1/4-cup portions and drop on the oiled pan, spreading into 4-inch rounds. Cook for about 2–3 minutes on the first side, until the edges look cooked and the top is bubbly. Carefully turn the cakes and cook for another 2 minutes, until puffed in the center and cooked through. Top with mango puree and serve immediately.

Serves: 2 | Serving Size: 2 pancakes with 2 tablespoons of topping

Nutrition (per serving): Calories: 246: Total Fat: 10g; Saturated Fat: 8g: Monounsaturated Fat: 1g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 189mg; Carbohydrate: 30g; Dietary Fiber: 7g; Sugar: 18g; Protein: 9g

Nutrition Bonus: Potassium: 579 mg; Iron: 9%; Vitamin C: 51%; Calcium: 17%

Originally published June 13, 2019; Updated January 2026

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