Cava for Gluten-Free Diners: Tips & Menu Picks 2025

Can You Eat Gluten-Free at Cava?

Yes, if you know what to order. While Cava doesn’t offer a certified gluten-free kitchen, they do provide plenty of naturally gluten-free ingredients and take food allergies seriously. With its fully customizable Mediterranean bowls, you can build a delicious, safe meal with confidence, if you follow a few key steps.

A Celiac Story: Hangry Turns Happy at Cava

Picture this: my teenage son, who has celiac disease, and I were on an endless errand run. He was hangry, I was out of snacks, and tensions were high. Just as I was about to break down and offer candy he can’t eat (don’t judge), we stumbled across a Cava. And suddenly… peace. He built a safe, gluten-free bowl with ingredients he loves, and we both left happy.

That moment sealed Cava’s place on our short list of reliable fast-casual chains for gluten-free dining.

How to Build a Gluten-Free Bowl at Cava

Here’s your step-by-step guide to building a fully gluten-free meal:

✅ 1. Choose a Gluten-Free Base

• Brown Rice
• Black Lentils
• RightRice® (confirm seasonal availability)

🚫 Avoid: Pita bread, pita chips, and pita crisps, all contain wheat.

✅ 2. Add Gluten-Free Proteins

Cava offers several protein-packed, gluten-free options:

• Crispy Chickpeas
• Grilled Chicken
• Harissa Honey Chicken
• Spicy Lamb Meatballs
• Roasted Vegetables

✅ 3. Pick Safe Dips & Spreads

• Traditional Hummus
• Crazy Feta
• Eggplant & Red Pepper Dip
• Roasted Red Pepper Hummus

✅ 4. Load Up on Veggies & Toppings

All fresh veggies at Cava are naturally gluten-free. Top picks:

• Feta Cheese, Kalamata Olives
• Tomatoes, Red Onions, Cabbage Slaw
• Persian Cucumbers, Pickled Onions

✅ 5. Dress It Up (Safely)

These dressings are gluten-free:

• Tahini Caesar (no croutons)
• Lemon Herb Tahini
• Garlic Dressing
• Greek Vinaigrette
• Balsamic Date Vinaigrette

How Cava Handles Gluten and Food Allergies

Cava is allergy-aware, and their team is trained to:

• Use clean gloves and utensils on request
• Guide you using the Cava allergen guide
• Respect dietary needs when clearly communicated

They also offer their full allergen menu online and in-store.

⚠️ Important: Cava’s kitchens are not certified gluten-free. There is always a risk of cross-contact. If you have celiac disease or a severe allergy, weigh the risks and always confirm with staff.

Cava restaurant locations USA

Bonus Tip: Use the Cava App

With the Cava app, you can:

• Save your favorite gluten-free bowl for future visits
• Access the full allergen menu
• Customize your order
• Avoid in-store miscommunication

Other Gluten-Free Menu Options at Cava

Beyond bowls, here are more safe picks:

✅ Salads

Build your own salad with:

• Romaine Lettuce
• Cabbage Slaw
• Grilled Chicken
• Greek Vinaigrette or Lemon Herb Tahini

✅ Sides & Extras

• Seasonal Fresh Vegetables
• Roasted Sweet Potatoes
• Crispy Chickpeas

🔄 How Cava Compares to Other Gluten-Free Fast-Casual Spots

Chain	GF Custom Bowls	Dedicated Allergen Menu	GF Bread
Cava	✅ Yes	✅ Yes	❌ No
Chipotle	✅ Yes	✅ Yes	❌ No
Sweetgreen	✅ Yes	✅ Yes	❌ No
Chick-fil-A	✅ Limited	✅ Yes	✅ Yes (at some locations)

Cava holds its own, especially thanks to flavorful dips, fresh veggies, and allergy-aware service.

Final Thoughts: Is Cava a Good Gluten-Free Choice?

Cava offers one of the most flexible gluten-free menus in the fast-casual space. With its build-your-own format, fresh ingredients, and staff trained in allergy awareness, it’s a strong option, especially if you’re not ultra-sensitive to trace gluten.

For families like mine, it’s been a reliable go-to when we’re on the run and need something safe, fast, and genuinely delicious.

More Gluten-Free Dining Guides

Looking for more celiac-safe restaurants? Explore our full gluten-free map for reviews, guides, and safe fast-casual picks all over the world.

Gluten-Free at Cava: Frequently Asked Questions