Yes Cava has gluten free items. Cava, the Mediterranean fast-casual chain, offers several gluten-free options on their menu.
For this reason, I’ll guide you through the best choices and how to minimize cross-contamination risks.
Cava Gluten Free Options at a Glance
Here’s a sneak peek of what’s to come:
- Best Gluten-Free Base: Saffron Basmati Rice
- Harissa Honey Chicken is the top gluten-free protein
- Best Gluten-Free Dip: Traditional Hummus
- Most Flavorful Gluten-Free Dressing: Greek Vinaigrette
- Best Gluten-Free Topping: Fire-Roasted Corn
- Best Gluten-Free Beverage: Sparkling Water
- Best for Customization: Build-Your-Own Bowl
- Best Gluten-Free Snack: RightRice
Best Gluten-Free Base: Saffron Basmati Rice
Cava’s saffron basmati rice is a gluten-free base that has a nutty aroma that elevates any dish it’s paired with.
Cooked well and versatile it goes with everything. But may not be available at all Cava’s. Small drawback but a winner among gluten-free folks.
Price: Included with bowl
- Nutty aroma
- Goes with everything
- Gluten-free
Cons:
- May not be available at all locations
Rating:
- Flavor: 9/10
- Texture: 8/10
- Availability: 7/10
Top Gluten-Free Protein: Harissa Honey Chicken
The harissa honey chicken at Cava is the top gluten-free protein. Harissa and honey together is a match made in heaven. Bold flavors, sweet and savory. High protein for those looking to add some nutrition to their meal.
The harissa honey chicken flavor is undeniable but the heat may be too much for some.
Price: Included with bowl
- Rich, spicy, sweet
- High protein
- Gluten-free
Cons: may be too spicy for some
Rating:
- Flavor: 9/10
- Heat Level: 6/10
- Protein Content: 8/10
Best Gluten-Free Dip: Traditional Hummus
Let’s talk about my special one. Cava’s traditional hummus is a must try for anyone gluten free. This dip is rich and smooth and goes with everything. All dips at Cava including the traditional hummus are gluten-free so it’s safe for those with gluten sensitivities.
Price: Included with bowl
- Rich and creamy
- Goes with everything
- Gluten-free
No cons.
The traditional hummus is a winner for gluten free diners. Rich flavor and versatile.
Rating:
- Flavor: 10/10
- Texture: 9/10
- Versatility: 9/10
Most Flavorful Gluten-Free Dressing: Greek Vinaigrette
The Greek vinaigrette at Cava is a flavorful gluten-free dressing that elevates the fresh ingredients in your bowl. It’s tangy and refreshing and low calorie. A must try for those looking for a light and flavorful addition to their meal.
Only con is that the Greek vinaigrette can separate if not shaken well. But that’s a minor inconvenience for the tangy flavor and gluten-free status. Favorite with pickled onions.
Price: Included with bowl
- Tangy and refreshing
- Low calorie
- Gluten-free
Cons: can separate if not shaken well
Rating:
- Flavor: 9/10
- Calorie: 8/10
- Ease of Use: 7/10
Best Gluten-Free Topping: Fire-Roasted Corn
Fire-roasted corn is a gluten-free topping at Cava that adds sweet and smoky flavor to your bowl. Packed with vitamins and nutrients it adds flavor and nutrition to your meal. Favorite among customers looking for fresh and gluten-free.
No cons. Fire-roasted corn is a winner for a healthy and gluten-free topping.
Price: Included with bowl
- Sweet and smoky
- Rich in vitamins and nutrients
- Gluten-free
No cons.
Rating:
- Flavor: 9/10
- Nutritional Value: 8/10
- Versatility: 8/10
Best Gluten-Free Beverage: Sparkling Water
Cava’s sparkling water is a gluten-free beverage that goes well with their bowls. Calorie-free and naturally gluten-free it’s a light and crisp drink to cleanse your palate between bites. A great choice for those looking for a calorie free drink.
Limited flavor options might be a drawback for some. But its refreshing nature and gluten-free status makes it a great addition to any Cava meal.
Price: Varies by location
- Calorie-free
- Refreshing and palate cleansing
- Gluten-free
Cons:
Limited flavor options.
Rating:
- Refreshment: 9/10
- Flavor Options: 6/10
- Calorie: 10/10
Best for Customization: Build-Your-Own Bowl
Cava’s build-your-own bowl is perfect for those who love to customize. With gluten-free bases and toppings galore you can create a bowl that fits your dietary needs and tastes. Great for those with specific gluten-free requirements.
But the many options can be overwhelming for some diners especially if they are not familiar with the ingredients. But you can always customize to your liking.
Price: Varies by selection
- Gluten-free ingredients galore
- Personalization
- Gluten-free options
Cons:
Complex for those not familiar with ingredients.
Rating:
- Customization: 10/10
- Ingredient Variety: 9/10
- Ease of Use: 7/10
RightRice
RightRice is a gluten-free snack at Cava. High in protein and fiber it’s a healthy addition to any meal, providing nutrition and versatility. Great for those looking for a gluten-free snack that’s good for you.
Some may not like the texture but high protein and fiber makes it worth it for gluten-free diners.
Price: Included with bowl
- High in protein and fiber
- Versatile
- Gluten-free
Some may not like the texture.
Rating:
- Nutritional Value: 9/10
- Texture: 7/10
- Versatility: 8/10
Is Cava gluten-free?
Cava has many gluten-free options but the restaurant is not gluten-free. Pita, falafel and desserts contain gluten. But most of the gluten free menu items are gluten-free and are marked to help you make informed choices.
Cross-contamination is a concern due to proximity of gluten ingredients especially for those with celiac disease. To minimize this risk, customers should ask staff to change their gloves when preparing the meal.
Cava staff are generally knowledgeable about gluten-free options and can accommodate special requests for a safe dining experience.
Read More: Best Dressings At Cava: My Top List
How to Choose Gluten-Free at Cava
Choosing gluten-free at Cava requires some prep and communication. Check the allergen menu online before you go to get familiar with the gluten-free options.
When you arrive, let the staff know your gluten-free needs and they are usually knowledgeable and willing to take extra precautions like changing gloves to prevent cross-contamination.
In person ordering is the best way for those with severe allergies to avoid cross-contamination.
Always tell the staff about your gluten allergy when you order so they can take the necessary precautions.
Read Now: Is Cava Healthy? My Personal Experiences
Bottom Line
With all of this in mind, Cava has many gluten free options and is a great choice for those with gluten sensitivities or celiac disease. From the saffron basmati rice to the sparkling water, you’ll have plenty of choices to satisfy your cravings without compromising your diet.
