If you’re a fan of Mediterranean cuisine, you’ve probably heard of Cava, the popular restaurant known for its flavorful and healthy dishes. One of their standout offerings is the Cava chicken, a perfectly grilled chicken marinated in Mediterranean spices, topped with fresh tzatziki sauce, and paired with vibrant roasted vegetables. The best part? You can easily recreate this delicious Cava chicken recipe at home, bringing the fresh, zesty flavors right to your kitchen.
This easy-to-make chicken recipe is not only packed with flavor but also offers a healthy meal option for busy weeknights. Whether you’re looking for a high-protein dish or a Mediterranean-inspired meal, this Cava chicken recipe is sure to become a family favorite. In this post, we’ll walk you through the steps to make the perfect Cava chicken, suggest tasty sides, and highlight its numerous health benefits. Ready to try it? Let’s dive in!
What You Will Find:
What Is Cava Chicken?
The Origin of The Cava Chicken Recipe
Cava chicken is inspired by the popular Mediterranean restaurant chain, Cava, known for its fresh, customizable meals. It features grilled chicken marinated in Mediterranean spices, paired with tzatziki sauce and roasted vegetables. Drawing from Mediterranean cuisine, this dish highlights grilling as a cooking method, focusing on healthy, flavorful ingredients like fresh vegetables and lean proteins. Cava chicken offers a balanced meal with vibrant flavors, making it a go-to choice for those seeking healthy, satisfying meals.
Key Ingredients
- Grilled Chicken: The chicken is marinated in Mediterranean spices like oregano, garlic, and lemon, then grilled to perfection. This adds a smoky flavor while keeping the meat tender and juicy.
- Tzatziki Sauce: Made from Greek yogurt, cucumber, garlic, lemon juice, and dill, tzatziki adds a creamy, tangy element that complements the grilled chicken.
- Roasted Vegetables: Vegetables like bell peppers, zucchini, and tomatoes are roasted with olive oil and herbs, enhancing their natural sweetness and adding a nutrient-packed side to the dish.
These ingredients come together to create a flavorful, wholesome dish.
Why Cava Chicken is So Popular
Cava chicken is popular due to its health benefits and delicious flavor. As part of the Mediterranean diet, it includes lean grilled chicken, fresh vegetables, and olive oil—ingredients known for their heart-healthy benefits. The combination of smoky chicken, tangy tzatziki, and roasted veggies offers a burst of flavor while promoting a balanced diet. It’s a perfect fit for those looking to eat healthy, enjoy a satisfying meal, and incorporate Mediterranean principles into their daily diet.
How to Make the Best Cava Chicken Recipe
Step-by-Step Instructions
- Marinate the Chicken:
In a bowl, combine 3 tablespoons olive oil, the juice of 1 lemon, 2 crushed garlic cloves, 1 tablespoon dried oregano, 1 teaspoon thyme, salt, and pepper. Add 4 chicken breasts and coat them well with the marinade. Cover and refrigerate for at least 30 minutes to 2 hours (overnight for best flavor). - Prepare the Grill:
Preheat your grill to medium-high heat (about 375-400°F or 190-200°C). Lightly oil the grill grates to prevent sticking. - Grill the Chicken:
Place the marinated chicken breasts on the grill and cook for 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C). Be careful not to overcook to keep the chicken juicy. - Serve:
Let the chicken rest for 5 minutes before slicing. Serve it with roasted vegetables, tzatziki sauce, and a side of pita or a salad.
Tips for Perfect Grilled Chicken
- Grill Temperature: Ensure the grill is preheated to medium-high heat (375-400°F). This gives the chicken a nice sear while keeping the inside tender.
- Cooking Time: Grill the chicken for 6-7 minutes per side, checking the internal temperature with a meat thermometer. The goal is 165°F (75°C) to ensure the chicken is cooked through but still juicy.
- Rest the Chicken: Let the chicken rest for 5 minutes after grilling to allow the juices to redistribute and keep the meat moist.
Adding Flavor with Mediterranean Herbs
- Oregano: Oregano is a staple in Mediterranean cooking, providing a warm, earthy flavor that complements grilled chicken perfectly. It’s a key ingredient in the marinade and enhances the overall flavor profile.
- Thyme: Thyme adds a subtle, aromatic depth to the dish, balancing the tanginess of the lemon and the richness of the grilled chicken.
- Parsley: Fresh parsley, added as a garnish, gives the dish a pop of color and a fresh, slightly peppery note that brightens the rich flavors of the chicken and vegetables.
Using these herbs not only intensifies the flavor but also brings the Mediterranean essence to your dish, making each bite aromatic and satisfying.
The Perfect Sides to Serve with Cava Chicken
Roasted Vegetables
Roasted vegetables bring a burst of flavor and texture that perfectly complement the savory grilled chicken. Here are some ideal vegetables for roasting:
- Bell Peppers: Sweet bell peppers add a mild, slightly smoky flavor when roasted. Choose a mix of red, yellow, and orange peppers for a colorful dish.
- Zucchini: Zucchini becomes tender and slightly caramelized when roasted, offering a delicate sweetness and soft texture that pairs well with the chicken.
- Cherry Tomatoes: Roasting cherry tomatoes intensifies their natural sweetness, making them a great choice to add a juicy element to your plate.
- Red Onions: Roasted red onions have a sweet and savory flavor that enhances the overall taste profile of the dish.
- Eggplant: Roasting eggplant creates a creamy texture and smoky taste that complements the chicken and tzatziki sauce.
To roast, cut the vegetables into bite-sized pieces, toss them with olive oil, salt, pepper, and your favorite Mediterranean herbs (like oregano and thyme), and bake at 400°F (200°C) for 20-25 minutes, or until tender and lightly browned.
Tzatziki Sauce: How to Make It from Scratch
Tzatziki is a creamy, tangy sauce that’s a perfect match for grilled chicken. Here’s how to make it from scratch:
Ingredients:
- 1 cup Greek yogurt (strained for a thicker consistency)
- 1 small cucumber, finely grated and excess water squeezed out
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 tablespoon fresh lemon juice
- 1 tablespoon fresh dill, chopped (or 1 teaspoon dried dill)
- Salt and pepper to taste
Instructions:
- In a bowl, combine the Greek yogurt, grated cucumber, garlic, olive oil, and lemon juice.
- Stir in the fresh dill and season with salt and pepper to taste.
- Mix well and refrigerate for at least 30 minutes to allow the flavors to meld. Serve chilled.
Tzatziki sauce is refreshing, creamy, and slightly tangy, making it a perfect counterpoint to the smoky flavor of the grilled chicken and roasted vegetables.
Pita Bread and Salads
To make your Cava chicken meal complete, consider serving it with:
- Pita Bread: Soft, warm pita bread is the perfect vessel to scoop up tzatziki sauce, grilled chicken, and roasted vegetables. It adds a satisfying texture and authentic Mediterranean flair to the meal. You can also warm the pita on the grill for extra flavor.
- Fresh Salad: A simple, fresh salad made with mixed greens, cucumbers, tomatoes, red onions, and olives is an excellent side dish to balance the richness of the chicken and tzatziki. A drizzle of olive oil, a squeeze of lemon, and a sprinkle of oregano will tie the salad together with Mediterranean flavors.
Together, these sides create a well-rounded meal that’s full of vibrant, healthy ingredients, perfect for a light yet satisfying Mediterranean-inspired feast.
Health Benefits of Cava Chicken
High-Protein Meal
Chicken, especially when grilled or baked, is an excellent source of lean protein. Protein is essential for muscle growth, repair, and overall body function. Here are some specific health benefits of chicken as a lean protein:
- Muscle Growth and Repair: Protein is vital for building and repairing tissues, making chicken a great choice for anyone looking to build muscle or recover after a workout. It provides the amino acids necessary for muscle repair.
- Low in Fat: Skinless chicken breast is low in fat, making it an ideal choice for those looking to maintain a healthy weight or reduce fat intake.
- Satiety: Protein helps keep you feeling full longer, which can aid in weight management by reducing hunger cravings.
- Nutrient-Rich: Chicken is rich in important vitamins and minerals like B vitamins (especially niacin and B6), which support metabolism and energy production.
Incorporating chicken into your meals provides high-quality protein without the excess fat found in some other animal-based proteins, making it a great option for a healthy diet.
Mediterranean Diet Benefits
The Mediterranean diet is widely recognized for its health benefits, particularly for heart health and longevity. Key ingredients in the Cava chicken dish come from this well-known eating style and contribute to its health benefits:
- Olive Oil: Olive oil is a staple in Mediterranean cooking and is known for its high content of monounsaturated fats, which help reduce bad cholesterol levels and lower the risk of heart disease. It’s also packed with antioxidants that support overall health and reduce inflammation.
- Fresh Herbs: Mediterranean herbs like oregano, thyme, and parsley are rich in antioxidants, vitamins, and minerals. They add flavor without extra calories or sodium and have been linked to various health benefits, including improved digestion and reduced inflammation.
- Vegetables: Vegetables such as zucchini, bell peppers, and tomatoes provide essential vitamins, minerals, and fiber. They support healthy digestion, boost immune function, and contribute to overall well-being by being rich in antioxidants like vitamin C and lycopene.
Together, these ingredients make the Mediterranean diet a balanced and heart-healthy way of eating, focusing on whole, nutrient-dense foods.
Low-Carb and Customizable Options
One of the great things about Cava chicken is that it’s highly customizable to fit various dietary preferences. Here are some ways to make this dish even more versatile:
- Low-Carb: To keep the dish low-carb, simply skip the pita bread and serve the chicken with extra roasted vegetables or a large green salad. Avoid high-carb additions like grains or starchy sides (e.g., rice or potatoes). You can also use a cauliflower-based pita as a substitute for regular pita bread for a lower-carb option.
- Keto-Friendly: For a keto-friendly version, ensure you’re using a low-carb option for bread, or omit it entirely. Roasted vegetables like zucchini, bell peppers, and eggplant are great keto-friendly choices. Additionally, replace any higher-carb sides with leafy greens or a cucumber and avocado salad.
- Gluten-Free: To make the dish gluten-free, simply omit the pita or use gluten-free pita bread. The rest of the ingredients (grilled chicken, tzatziki, roasted vegetables) are naturally gluten-free, making this dish a great choice for those following a gluten-free diet.
- Dairy-Free: If you’re dairy-free, you can replace the Greek yogurt in the tzatziki sauce with a non-dairy alternative, such as coconut yogurt or almond milk-based yogurt, ensuring the rest of the recipe remains the same.
By adjusting the components of the dish, you can easily fit Cava chicken into a variety of dietary needs, making it both a flexible and nutritious choice for many different eating preferences.
Variations of Cava Chicken
Chicken Bowls
Chicken bowls are a fantastic way to turn your Cava chicken recipe into a well-rounded meal. Here’s how to create a delicious chicken bowl using rice or quinoa as the base:
- Choose Your Base: Start with a healthy grain like brown rice, quinoa, or farro for a satisfying and filling base. These grains are high in fiber and provide essential nutrients, making them a great option to complement the grilled chicken and veggies.
- Add the Grilled Chicken: Slice your grilled chicken breasts and layer them on top of your grain base. You can also shred the chicken for a more casual, mixed texture.
- Pile on the Veggies: Add roasted vegetables like bell peppers, zucchini, and cherry tomatoes. These not only add flavor but also boost the nutritional value of your bowl.
- Tzatziki Sauce: Don’t forget to drizzle homemade tzatziki sauce on top for that creamy, tangy flavor that ties everything together. It adds richness without overwhelming the dish.
- Top with Fresh Herbs: Sprinkle freshly chopped parsley, dill, or cilantro over the bowl for a fresh, aromatic finish.
Chicken bowls are a great way to enjoy all the flavors of Cava chicken in a convenient, customizable format that’s perfect for meal prepping or feeding a crowd.
Low-Carb Alternatives
For those looking to reduce carbs, there are easy ways to make Cava chicken fit a low-carb lifestyle:
- Skip the Grains: Instead of using rice or quinoa as a base, serve your Cava chicken with extra roasted vegetables or a leafy green salad. Vegetables like cauliflower, broccoli, and spinach are great options to keep the meal low in carbs but still filling.
- Cauliflower Rice: If you’re missing the grain-based texture, try cauliflower rice as a low-carb alternative. Simply pulse cauliflower in a food processor and sauté it in olive oil until tender. This is a great way to mimic the texture of rice without the carbs.
- Cauliflower Wraps: Substitute regular pita bread with cauliflower wraps for a low-carb, gluten-free option. These wraps are soft and versatile, offering a similar experience to pita bread but with fewer carbs.
By swapping out high-carb ingredients and focusing on veggies, you can enjoy a delicious, low-carb version of Cava chicken that fits your dietary goals.
Vegetarian Option
If you’re looking for a vegetarian alternative to Cava chicken, tofu or tempeh can make an excellent substitution. Here’s how to prepare a similar dish with these plant-based proteins:
- Grilled Tofu: Choose firm tofu and press out any excess water. Cut it into slices or cubes and marinate in a mixture of olive oil, lemon juice, garlic, oregano, and thyme (similar to the chicken marinade). Grill the tofu on medium-high heat for about 3-4 minutes per side until crispy on the outside but still tender inside.
- Grilled Tempeh: Tempeh, made from fermented soybeans, offers a slightly nuttier flavor and firmer texture than tofu. Slice the tempeh and marinate it in the same Mediterranean-style marinade, then grill it for 4-5 minutes per side until golden and crispy.
- Serving: Once grilled, top the tofu or tempeh with the roasted vegetables, tzatziki sauce, and fresh herbs. You can serve this over quinoa or cauliflower rice for a well-rounded vegetarian meal.
This vegetarian version of Cava chicken offers all the delicious Mediterranean flavors but with a plant-based twist, perfect for those who don’t eat meat.
Final Thoughts
Cava chicken is a flavorful Mediterranean dish with tender grilled chicken, roasted vegetables, and creamy tzatziki sauce. It’s not only delicious but also packed with health benefits. Whether served in a chicken bowl with quinoa, low-carb cauliflower wraps, or as a vegetarian option with tofu or tempeh, this recipe adapts to various dietary preferences. With fresh herbs, healthy fats from olive oil, and nutrient-rich vegetables, Cava chicken offers a satisfying, balanced meal perfect for any diet.
If you’re also looking for more chicken recipe ideas, check out our Canned Chicken Salad for another tasty, easy-to-make meal.
Give this recipe a try and enjoy the incredible flavors and benefits it offers!
FAQs About Cava Chicken Recipe
What is Cava chicken?
Cava chicken is a Mediterranean-inspired dish typically featuring grilled chicken served with roasted vegetables, a creamy tzatziki sauce, and fresh herbs. It’s often served in a bowl or with pita for a complete, healthy meal.
Can I make Cava chicken ahead of time?
Yes, you can prepare the chicken, roasted vegetables, and tzatziki sauce ahead of time. Store them separately in airtight containers in the fridge for up to 3 days. When ready to serve, just assemble the dish for a quick and delicious meal.
What can I use instead of pita bread?
If you’re looking for a low-carb or gluten-free option, you can substitute pita with cauliflower wraps, lettuce wraps, or even skip the bread altogether and enjoy the dish with extra roasted vegetables or a salad.
Can I use a different protein instead of chicken?
Yes! You can substitute chicken with grilled tofu, tempeh, or even lamb for a Mediterranean twist. These alternatives provide similar texture and flavor, making the dish versatile for different dietary preferences.
How can I make Cava chicken spicier?
To add a spicy kick to your Cava chicken, try marinating the chicken in a mixture of olive oil, garlic, lemon, and chili flakes or cayenne pepper. You can also drizzle some hot sauce or serve with spicy roasted vegetables.
Is Cava chicken a healthy meal?
Yes, Cava chicken is a healthy option. It’s rich in lean protein, healthy fats from olive oil, and full of vitamins and minerals from vegetables. The dish is naturally gluten-free and can be customized to fit various dietary needs, such as low-carb or vegetarian.
Cava Chicken Recipe
Ingredients
For the chicken marinade:
- 4 boneless skinless chicken breasts
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 2 garlic cloves minced
- 1 tsp dried oregano
- 1 tsp dried thyme
- Salt and pepper to taste
- For the roasted vegetables:
- 1 bell pepper sliced
- 1 zucchini sliced
- 1 cup cherry tomatoes
- 1 tbsp olive oil
- Salt and pepper to taste
For the tzatziki sauce:
- 1 cup Greek yogurt
- ½ cucumber grated
- 1 garlic clove minced
- 1 tbsp lemon juice
- 1 tbsp fresh dill chopped
- Salt and pepper to taste
Optional sides:
- Pita bread or cauliflower wraps for a low-carb option
- Fresh herbs parsley or cilantro for garnish
Instructions
Marinate the chicken:
- In a bowl, combine olive oil, lemon juice, minced garlic, oregano, thyme, salt, and pepper. Add the chicken breasts and toss to coat. Cover and refrigerate for at least 30 minutes, or up to 2 hours for more flavor.
Prepare the roasted vegetables:
- Preheat your oven to 400°F (200°C). In a bowl, toss the bell pepper, zucchini, and cherry tomatoes with olive oil, salt, and pepper. Spread them evenly on a baking sheet and roast for 20 minutes, or until tender and slightly browned.
Cook the chicken:
- Preheat a grill or grill pan to medium-high heat. Grill the marinated chicken for 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C) and the chicken is cooked through.
Make the tzatziki sauce:
- In a bowl, combine Greek yogurt, grated cucumber, minced garlic, lemon juice, fresh dill, salt, and pepper. Mix well and adjust seasoning as needed.
Assemble the dish:
- Slice the grilled chicken into strips. Serve the chicken on a plate with roasted vegetables, a dollop of tzatziki sauce, and optional pita or cauliflower wraps. Garnish with fresh herbs, if desired.
Serve and enjoy!
- Enjoy your delicious, Mediterranean-inspired Cava chicken with your favorite sides or as a standalone meal!
Notes
- Calories: 350 kcal
- Protein: 30g
- Fat: 20g
- Saturated Fat: 4g
- Unsaturated Fat: 16g
- Carbohydrates: 12g
- Fiber: 4g
- Sugars: 6g
- Sodium: 500mg
- Cholesterol: 75mg
- Vitamin A: 15% DV
- Vitamin C: 30% DV
- Calcium: 6% DV
- Iron: 10% DV