A blade outer air seal (106) includes a seal body that has a channel (122, 222) on a radially inner side (R1) that defines a first height portion within the channel (122, 222) and a second height portion outside of the channel (122, 222). A first cavity (124, 224) is in the first height portion and a second cavity (124, 224) is in the second height portion. An abradable coating (116) is over the radially inner side (R1) and fills the first and second cavities (124, 224).