CAVA is known for its fresh and flavorful Mediterranean inspired ingredients, customizable options and healthy choices. But what CAVA gluten free options can you find?
Can you still enjoy CAVA without worrying about gluten, especially if you have celiac disease or a gluten sensitivity?
The answer is yes!
How to check for gluten free foods
CAVA has a lot of gluten free options on its allergen menu, and it also provides an allergen and nutrition guide that helps you identify which items are safe for you. Make sure to check the website for any updates to the allergen guide.
Inform the staff that you have a gluten allergy or intolerance when you order. They will take extra precautions to avoid cross-contamination with gluten in the kitchen.
You can also ask them to change their gloves and use separate utensils and containers for your order.
How to order CAVA gluten free
Ordering gluten free foods at CAVA is not difficult if you follow these simple steps:
1.Check the allergen and nutrition guide
Make sure to check the nutrition guide on the CAVA website or app before you order. This guide lists all the ingredients and allergens for each menu item. You can also ask the server if you have any questions.
2. Start with a gluten free base
All the CAVA base options are gluten free. You’ll find options for grains + greens that can make your CAVA bowl healthy and filling. Additionally you can also meet your energy needs for your performance plate.
The gluten free base choices include:
- brown rice
- saffron basmati rice
- black lentils
- baby spinach
3. Add a gluten free main
CAVA gluten free mains are either protein or veggies. The only protein options that aren’t gluten free are the falafels and spicy falafels.
Best bets for gluten free mains include:
- braised lamb
- grilled chicken
- harissa honey chicken
- roasted vegetables
- roasted white sweet potato (when available)
- spicy lamb meatballs
4. Load up on CAVA gluten free toppings
Pile high the spicy, zest and flavorful CAVA veggie toppings to add a boost of fiber, vitamins and minerals to your CAVA bowl.
Top picks for CAVA toppings include:
- shredded romaine
- cabbage slaw
- tomato + onion
- Persian cucumber
- tomato + cucumber
- kalamata olives
- lentil tabbouleh
- pickled onions
- salt-brined pickles
- crumbled feta
- fire-roasted corn
5. Top with gluten free dips and spreads
CAVA offers several dips and spreads that are gluten free and full of flavor.
These are our favorites that just happen to be gluten free:
- roasted eggplant
- crazy feta
- harissa red pepper hummus
6. Drizzle with CAVA gluten free dressings
Add a little pizazz with a final drizzle of a CAVA gluten free dressing.
Add a flavor pop for your CAVA bowl with these options:
- preserved lemon vinaigrette
- yogurt dill lemon-herb tahini
- tahini caesar greek vinaigrette
- hot harissa vinaigrette
- garlic dressing
7. Enjoy your CAVA gluten free meal
Avoid items that contain or may contain gluten
These gluten containing items at CAVA include:
Sides with gluten
- side pita
- pita crisps
- pita chips
- greyston blondie
- greyston brownie
- whisked! apricot honey
- whisked! salted dark chocolate oat cookie
Curated bowls with gluten
- tahini caesar
- market spice
Mains that contain gluten
- spicy falafel
Curated pitas with gluten
- crispy falafel
- greek chicken
- spicy chicken + avocado
- spicy lamb meatball
Best gluten free foods at CAVA
CAVA has a lot of delicious and nutritious options for gluten free athletes. Here are some of the best gluten free foods that you can try at CAVA:
- Greek salad: This curated bowl features SuperGreens, grilled chicken, tomato + cucumber, kalamata olives, crumbled feta, and preserved lemon vinaigrette. It is a classic Mediterranean salad that is fresh and satisfying.
- Harissa avocado chicken + brown rice: This curated bowl features brown rice, harissa honey chicken, shredded romaine, tomato + onion, crazy feta and harissa. It is a spicy and flavorful bowl that is high in protein and fiber.
- White sweet potato (when available) + feta: This curated bowl features roasted white sweet potato, braised lamb, SuperGreens, cabbage slaw, crazy feta and tzatziki. It is a hearty and comforting bowl that is rich in vitamin A and iron.
- Build your own bowl: You can also create your own custom bowl with your favorite gluten free ingredients. Mix and match different bases, proteins, toppings, dips and spreads. Add a side of roasted vegetables or a kid’s meal if you want more variety.
CAVA is a great place to enjoy fast casual Mediterranean cuisine without compromising on taste or quality. CAVA has a variety of gluten free menu options, and it also provides an allergen and nutrition guide that helps you identify which items are safe for you.
By following the steps above, you can order with confidence and enjoy your meal. CAVA gluten free foods are not only delicious, but also healthy and satisfying.
What’s your favorite CAVA bowl?
CAVA disclaimer: Despite our efforts to support all dietary sensitivities, we can’t guarantee that our ingredients are 100% free of allergens or animal products. This is due to our reliance on supplier information, potential for cross-contamination with other foods in shared preparation and cooking areas, and potential ingredient substitutions, which may occur due to supply chain matters and variations in supplier practices.
Steph Magill, MS, RD, CD, FAND has over 20 years in public health and nutrition experience. As a performance nutritionist, Stephanie specializes in sports nutrition and provides simple and actionable information so that athletes can be well fueled for high performance on and off the field. Stephanie has a Master’s Degree in Nutrition and is a Fellow of the Academy of Nutrition and Dietetics.