CAVA Nutrition Calculator Kids Meal

Finding a fast, healthy, and kid-friendly meal can feel like an impossible task. CAVA's kids' menu is a fantastic option because it's based on real, wholesome ingredients. But even with healthy choices, it helps to know how to build a balanced plate for your growing child.

This guide will walk you through the options to help you create a meal that provides the energy and nutrients your child needs, without overloading them on things they don't.

Step 1: Choose a Solid Foundation (The Base)

Every great kids' meal starts with a good source of energy.

• Whole Grains for Lasting Energy: Kids Brown Rice is an excellent choice, providing complex carbohydrates and fiber to keep them full and energized without a sugar crash.
• A Simple Classic: The Kids Mini Pita is a fun, hands-on option that kids love. It's perfect for dipping and scooping.
• For Extra Veggies: You can always ask for a scoop of Black Lentils or even some Shredded Romaine as a base if your child is a fan of salads.

Step 2: Pick a Power-Packed Protein

Protein is crucial for growth, development, and keeping little tummies satisfied.

• The Lean & Clean Winner: Kids Grilled Chicken is a simple, tender, and high-quality protein that most kids enjoy. It's our top pick for a lean, muscle-building option.
• Flavorful & Fun: Kids Spicy Lamb Meatballs are a hit with more adventurous eaters. They are higher in fat, which can be great for providing sustained energy, but it's good to be mindful of the portion. The Kids Chicken Shawarma is another flavorful, lean choice.
• A Plant-Based Option: Kids Falafel is a great vegetarian choice. It's made from chickpeas, so it provides plant-based protein and fiber. Just note that it's fried, making it higher in calories and fat.

Want to see all the options side-by-side? You can view them on our full CAVA Menu & Nutrition Page.

Step 3: Add the Good Stuff (Sides & Dips)

This is where you can add extra nutrients, fiber, and fun.

• The Best Bets for Sides: Carrot Sticks are a perfect crunchy, nutrient-packed side. They offer Vitamin A and fiber with virtually no fat or sodium.
• Dips for Dipping: Hummus is a fantastic choice, made from chickpeas that provide extra protein, fiber, and healthy fats. Tzatziki is a lighter, yogurt-based dip that's also a great source of protein and calcium.
• A Note on Sodium: Some dips and proteins can be high in sodium. Pairing a saltier item like meatballs with a lower-sodium side like carrot sticks and hummus is a great way to create balance.

What About Drinks?

The drink you choose can have a big impact on the meal's total sugar content.

• The Healthiest Choice: Water is always the best option.
• Better-for-You Options: Horizon 1% Milk provides calcium and protein. For a juice, Honest Apple Juice is portion-controlled and lower in sugar than most sodas or lemonades.
• Treats to Be Mindful Of: The house-made lemonades and sweet teas are delicious but contain a significant amount of sugar, often as much as a can of soda. Consider these a special treat rather than a daily drink.

Building a Balanced Plate for Your Child

A balanced meal for a child should ideally contain a source of protein, a complex carbohydrate, and some colorful fruits or vegetables.

• Example Balanced Meal: Kids Grilled Chicken (protein), Kids Brown Rice (carb/fiber), Carrot Sticks (veggie), and a side of Hummus (healthy fat/protein). This combination provides lasting energy, supports growth, and isn't overly high in sugar or sodium.

If you're looking to build a bowl for yourself with more complex ingredients, our main AI-Powered CAVA Nutrition Calculator has all the adult-sized portions and options. And if you're focused specifically on your own calorie goals, our CAVA Calorie Calculator can help you design the perfect meal.