CAVA Dips and Spreads: Menu, Calories, Ingredients and Best Pairings

CAVA dips and spreads can turn a simple cava bowl or cava pita into a meal with much more flavor. Some
are cool and creamy. Others are smoky, rich, tangy, or very spicy.
The current restaurant menu includes six dip sides: Crazy Feta®, hummus, harissa, tzatziki, red
pepper hummus, and roasted eggplant. Spicy Labneh is also made by CAVA, but it is currently
listed as a packaged grocery product rather than one of the six restaurant dip sides.
This guide explains every option in easy words. You will learn what each dip tastes like, what it
contains, how many calories come in a side order, and which foods pair well with it.
Quick answer: Tzatziki is the lowest-calorie dip side at 100 calories. Harissa has
the most heat. Crazy Feta is rich and creamy. Hummus is the safest choice for a
mild, classic flavor. Roasted eggplant is best for people who enjoy deep, smoky
flavors.

Why CAVA’s Dips and Spreads Matter

A CAVA bowl has many parts. It may include rice, greens, chicken, steak, falafel, vegetables,
toppings and dressing. The dips sit close to the base, so they add flavor to nearly every bite.
They can also change the balance of a meal.
A spicy protein may taste better with a cool yogurt dip. Plain rice may need a strong spread
such as harissa or Crazy Feta. Falafel often works well with creamy hummus because
chickpeas, tahini, garlic and lemon match its Mediterranean flavors.
Choosing the right dip can help you:
● Add creaminess without using extra dressing
● Cool down spicy chicken or harissa
● Add heat to a mild bowl
● Bring moisture to rice, greens or falafel
● Create a plant-based bowl
● Mix two different flavors in one meal
You do not need to choose the most popular option. The best CAVA dips are the ones that
match your main protein, toppings and spice level.

Complete CAVA Dips and Spreads Menu

The table below uses the calories shown for full side orders on CAVA’s current menu. A scoop
placed inside a bowl may not be the same size as a separate side order, so its calories may be
different.

Dip / Spread	Calories	Main Flavor	Main Ingredients	Diet Information
Crazy Feta	210	Creamy, salty and mildly spicy	Feta, jalapeño, onion and olive oil	Vegetarian; contains milk
Hummus	140	Creamy, nutty and slightly tangy	Chickpeas, tahini, lemon, garlic and salt	Vegan; contains sesame
Harissa	220	Hot, bold and tomato-forward	Tomato and a mix of spices	Vegan
Tzatziki	100	Cool, creamy and fresh	Greek yogurt, cucumber and dill	Vegetarian; contains milk
Red Pepper Hummus	110	Smooth, slightly sweet and smoky	Red peppers, chickpeas, tahini and garlic	Vegan; contains sesame
Roasted Eggplant	150	Savory, smoky and slightly tangy	Eggplant, lemon, parsley, onion and garlic	Vegan

The calories, ingredients and diet labels in this table come from CAVA’s official restaurant menu
and individual product pages.

Crazy Feta

Crazy Feta is one of CAVA’s signature spreads. It is made by whipping feta cheese with
jalapeño, onion, and olive oil. A full side has 210 calories and contains milk.
The texture is thick and creamy, but it is not completely smooth. The feta gives it a salty and
slightly tangy taste. Jalapeño adds a small kick, but it is usually easier to handle than harissa.
Taste: Salty, creamy, tangy and mildly spicy
Best for: People who enjoy feta cheese and rich flavors
Good pairings: Steak, lamb meatballs, grilled chicken, roasted vegetables, cucumbers, pickled
onions and warm pita
Crazy Feta works well in rice bowls because a small amount can flavor a large area. It also adds
richness to a salad bowl that may feel too light.
A strong combination is Crazy Feta with hummus. The hummus makes the mixture smoother
and milder, while the feta adds salt and spice.
Crazy Feta is not vegan or dairy-free because feta cheese is its main ingredient.

Hummus

CAVA hummus is made with chickpeas, tahini, lemon juice, fresh garlic and salt. A full side has
140 calories. It is vegan and vegetarian, but it contains sesame because tahini is made from
sesame seeds.
This is the most familiar choice for many guests. Traditional hummus has a creamy texture with
a light nutty taste from tahini. Lemon adds freshness, while garlic gives it more depth.
Taste: Mild, creamy, nutty and lightly tangy
Best for: First-time guests and people who do not want a strong or spicy dip
Good pairings: Falafel, grilled chicken, roasted vegetables, cucumber, tomato, olives, pita and
lentils
Hummus is one of the easiest CAVA spreads to match with other ingredients. It does not fight
with strong toppings such as feta, olives, pickles, or spicy dressings.
It is also a useful plant-based dip. A bowl with hummus, falafel, lentils, vegetables and greens
can have plenty of flavor without dairy.

Tzatziki

CAVA tzatziki is a thick yogurt dip made with Greek yogurt, shredded cucumber, and dill. A full
side contains 100 calories, making it the lowest-calorie restaurant dip side on the current menu.
It contains milk and is vegetarian.
Greek tzatziki is known for its cool and fresh taste. The cucumber makes it lighter, while dill
adds a clean herb flavor.
Taste: Cool, fresh, creamy and lightly tangy
Best for: Cooling down spicy ingredients
Good pairings: Grilled chicken, lamb, steak, salmon, cucumber, tomato, olives and rice
Tzatziki is a smart match for harissa honey chicken or spicy toppings. It does not remove the
heat, but its cold yogurt base makes spicy bites feel more balanced.
It also works well in salad bowls because it adds moisture without covering every vegetable in a
heavy flavor.
People following a dairy-free or vegan diet should avoid tzatziki because it is made with Greek
yogurt.

Harissa

CAVA harissa is a fiery, tomato-forward spread made with spices. A full side contains 220
calories and is marked vegan and vegetarian on the restaurant menu.
Harissa has the strongest heat among the current CAVA dip options. Its flavor is deeper than a
basic hot sauce. It adds spice, tomato flavor, and a warm mix of seasonings.
Taste: Hot, bold, tomato-rich and strongly spiced
Best for: Guests who enjoy real heat
Good pairings: Chicken, steak, lamb, falafel, hummus, roasted vegetables and rice
A little harissa can change an entire bowl. Start with a small amount when trying it for the first
time. You can always mix in more.
Harissa and tzatziki make one of the best CAVA dip combinations. Harissa brings heat, while
tzatziki brings a cool yogurt flavor. For a vegan version, mix harissa with hummus instead.
Harissa paste and harissa vinaigrette are not the same item. The dip is thicker and more concentrated.

Red Pepper Hummus

Red pepper hummus combines roasted red peppers with chickpeas, tahini, and garlic. A full
side contains 110 calories. It is vegan and vegetarian, but it contains sesame.
This spread is smoother and slightly sweeter than traditional hummus. The roasted red peppers
add a gentle smoky taste without making it very spicy.
Taste: Creamy, lightly sweet, smoky and tangy
Best for: People who want more flavor than plain hummus without strong heat
Good pairings: Steak, lamb, salmon, grilled chicken, roasted vegetables, cucumber and feta
Red pepper hummus is a good middle choice. It is more interesting than plain hummus but
much milder than harissa.
It also adds color to a bowl. This can make the meal look brighter, which is useful for readers
building a colorful salad or grain bowl.
Because it contains tahini, people with a sesame allergy should avoid it.

Roasted Eggplant

CAVA’s current restaurant menu calls this option Roasted Eggplant. It is made with roasted
eggplant, lemon juice, parsley, onions, and garlic. A full side contains 150 calories and is
marked vegan and vegetarian.
Some older menus and online guides may call it an eggplant and red pepper dip. However, the
current official description does not list red pepper in the restaurant version.
This dip has a deeper, more savory taste than hummus. Roasting the eggplant gives it a soft
texture and a light smoky flavor. It may remind some guests of baba ganoush, but CAVA uses its
own recipe and product name.
Taste: Smoky, savory, garlicky and slightly tangy
Best for: Guests who enjoy roasted vegetables and bold plant-based flavors
Good pairings: Falafel, grilled chicken, steak, lentils, roasted vegetables, greens and pita
Roasted eggplant works well in a vegetable bowl because it adds creaminess without milk.

All Six CAVA Dips: Quick Reference

What You Want	Best Choice
Lowest-calorie side	Tzatziki
Mild and familiar flavor	Hummus
Strongest heat	Harissa
Rich and cheesy spread	Crazy Feta
Sweet and smoky hummus	Red Pepper Hummus
Deep roasted vegetable flavor	Roasted Eggplant
Vegan creamy option	Hummus
Vegan spicy option	Harissa
Cooling dip for spicy chicken	Tzatziki
Dip for falafel	Hummus or Roasted Eggplant
Dip for steak	Crazy Feta or Red Pepper Hummus
Dip for lamb	Tzatziki or Crazy Feta

Best CAVA Dip Combinations

CAVA usually allows guests to mix flavors in a custom bowl or pita. Two dips can create a more
balanced meal than one strong spread.

Tzatziki and Harissa

Choose this pair when you enjoy spicy food but still want balance. Harissa adds heat, while the yogurt dip cools each bite.

This combination is especially good with chicken, lamb, rice, cucumber, and tomato.

Roasted Eggplant and Red Pepper Hummus

Both spreads have roasted flavors, but they do not taste the same. The eggplant is deeper and more savory. Red pepper hummus is smoother and slightly sweeter.

This pair works well in vegan and vegetarian bowls.

Hummus and Harissa

This is a simple plant-based combination. Hummus softens the strong spice of harissa without using dairy.

Mixing them together creates a spicy chickpea dip that goes well with falafel, lentils, vegetables, and pita.

Tzatziki and Red Pepper Hummus

This pairing combines cool cucumber yogurt with sweet roasted pepper. It works well with grilled meats and salmon.

CAVA’s current Salmon + Strawberry Sesame Bowl also pairs tzatziki with red pepper hummus.

CAVA Dips at Whole Foods and Other Grocery Stores

You do not always need to visit a restaurant to buy CAVA spreads. CAVA has a packaged
grocery line with hummus, dips, and dressings.
The company’s current store finder lists Whole Foods Market among its retailers. Products
shown for grocery sale include Traditional Hummus, Tzatziki, Spicy Hummus, Crazy Feta,
Harissa, Roasted Red Pepper Hummus, and other regional items.
Whole Foods currently has online product pages for CAVA Tzatziki and Crazy Feta. However,
size, price, and stock can change by store and ZIP code.
Packaged grocery products may have different serving sizes and nutrition numbers from
restaurant sides. Always read the label on the exact container instead of using restaurant
calories.
Before making a trip:
1. Open CAVA’s “Where to Buy” page.
2. Enter your ZIP code.
3. Choose the product you need.
4. Check the retailer’s website or call the store.
This is more reliable than assuming every Whole Foods location carries the complete range.

Is CAVA Garlic Spread a Dip?

CAVA does not currently show a restaurant dip called “garlic spread” in its six-side lineup. Garlic
dressing is a separate menu item used on bowls and pitas.
For example, the Steak + Feta Pita includes garlic dressing, but its spreads are Crazy Feta and
red pepper hummus.
This difference matters when ordering:
● Dip or spread: Thick and placed near the base of a bowl
● Dressing: Thinner and poured over the toppings
● Garlic dressing: A dressing, not one of the six current dip sides
People searching for CAVA garlic spread may be looking for the garlic dressing or for hummus,
which includes fresh garlic.

Are CAVA Dips Healthy?

There is no single healthiest CAVA dip for every person. The better choice depends on your full
meal, portion size, allergies, and nutrition goals.
Tzatziki is the lowest-calorie full side among the six current options, at 100 calories. Red pepper
hummus follows at 110 calories, while harissa is the highest at 220 calories per side.
Calories are only one part of the meal. Hummus and red pepper hummus contain chickpeas
and tahini. Tzatziki contains Greek yogurt. Roasted eggplant is made mainly from vegetables
and seasonings. Crazy Feta is richer because feta cheese and olive oil are key ingredients.
A practical way to build a balanced bowl is to choose one dip, add plenty of greens and
vegetables, and use only as much dressing as you need. Selecting several rich dips and a
heavy dressing can raise the total calories quickly.
The calories shown here are for separate side orders. The amount placed in a bowl or pita may
differ.

Vegan and Vegetarian CAVA Spread Options

Four current restaurant dips are marked vegan:

Vegan Option	Main Ingredients
Hummus	Chickpeas, tahini
Harissa	Tomato, spices
Red Pepper Hummus	Chickpeas, red peppers, tahini
Roasted Eggplant	Eggplant, lemon, herb

Crazy Feta contains milk from feta cheese. Tzatziki contains milk from Greek yogurt. Hummus
and red pepper hummus contain sesame from tahini.
CAVA explains that its restaurants use shared preparation areas. The company cannot promise
that a menu item will be completely free from cross-contact with allergens. Guests with food
allergies should tell restaurant staff before ordering and review the latest official allergen guide.

Is CAVA Garlic Spread a Dip?

How to Order CAVA Dips and Spreads

You can add dips to a custom bowl or pita. Separate side orders are also shown on the
restaurant menu.
For a simple first order, try hummus with tzatziki. The flavors are mild and work with chicken,
rice, greens, and vegetables.
For a spicy order, try harissa with Crazy Feta. Harissa brings strong heat, while the feta adds a
creamy and salty taste.
For a vegan order, choose roasted eggplant with red pepper hummus or hummus with harissa.
Prices can vary by restaurant and ordering method. Check your local restaurant in the CAVA
app or online menu for current prices and product availability.

Frequently Asked Questions

The current restaurant menu shows six dip sides: Crazy Feta, hummus, harissa, tzatziki, red pepper hummus, and roasted eggplant.

Hummus is the best starting choice for a mild and familiar flavor. Crazy Feta is a good choice for a rich and salty flavor. Harissa is best for strong heat, while roasted eggplant is best for a deep roasted taste.

Tzatziki has the fewest calories among the current full dip sides, with 100 calories. Red pepper hummus is next with 110 calories.

Hummus, harissa, red pepper hummus, and roasted eggplant are marked vegan on CAVA’s current restaurant pages.

CAVA hummus contains chickpeas, tahini, lemon juice, garlic, and salt. A full side contains 140 calories. Whether it fits your goals depends on your portion and the other ingredients in your meal.