Cava Sans Gluten: Which Menu Items Are Gluten-Free?
My teen son, a celiac hero in disguise (but with a rumbling tummy), and I were on a marathon errand run. Picture this: hangry meltdowns, hangry hanger (you know, the hanger amplified by hunger), and hangry accusations of me being the “worst mom ever” for dragging him through endless aisles. Just as I envisioned bribing him with all the candy he couldn’t have (don’t judge, desperation is a powerful motivator), we stumbled upon a beacon of hope – Cava!
Navigating Cava: A Gluten-Free Guide to Delicious Mediterranean Bowls
Cava, the fast-casual Mediterranean chain has become a popular lunchtime haven for many. But for those with dietary restrictions like celiac disease or gluten allergies, navigating a restaurant menu can feel daunting. This is not the case for Cava – their mission statement and food concept are all about “Serving delicious food that helps more people eat well and live well. Taking care of the people and things that feed us: the earth, farmers, purveyors, and team members. Food as a unifier, for a more diverse yet inclusive world, where all are welcome.”
And you can easily see that they stand behind their promises making it a great place for an easy gluten-free lunch.
Cava’s grain bowls are all about customization and control. Unlike a fixed menu, Cava let’s you build your own Mediterranean bowl by choosing from the entire menu. Start with a base of high-protein RightRice or fluffy brown rice, then add your favorite protein like grilled chicken or spicy lamb meatballs. Pile on roasted vegetables, fresh herbs, and creamy dips like hummus or eggplant dip. Don’t forget a drizzle of luscious olive oil and a finishing touch of Kalamata olives. The beauty is, you can tailor it to your dietary needs, making it a haven for gluten-free Mediterranean bowls.
Food Allergies
Cava takes food allergies seriously and offers an allergen menu available online and in-store. Cava’s allergen guide is detailing gluten content and explains low likelihood of cross-contamination. It states all safe options for different dietary restrictions and hence makes it very easy to find gf options. Additionally, Cava team members are trained on food allergies and are happy to answer your questions and guide you through the ordering process.
Building Your Own Gluten-Free Cava Bowl
The beauty of Cava lies in its build-your-own bowl format. This means you can curate a bowl entirely free of gluten and packed with your favorite items by following these key steps:
1. Base: Opt for the righteously protein-packed base of brown rice or black lentils, both naturally gluten-free. Skip the pita bread, pita chips, and pita crisps, which contain wheat.
2. Proteins: Cava offers several gluten-free protein options, including the harissa honey chicken, grilled chicken, roasted vegetables, spicy lamb meatballs, and crispy chickpeas. The gluten-free dressings like lemon herb tahini, garlic dressing, or tahini caesar dressing (without the croutons) are all a great addition to your rice bowl.
3. Dips & Spreads: Indulge in dips and spreads like the crazy feta, red pepper hummus, eggplant dip, and roasted red pepper hummus, all naturally gluten-free.
4. Veggies & Toppings: Pile on the fresh veggies like tomatoes, cucumbers, red onion, and kalamata olives, all gluten-free and perfect for adding flavor and texture. Choose toppings like the persian cucumber and feta goat cheese for a protein and flavor boost.
Additional Tips:
- Communicate your dietary needs: Inform team members about your gluten allergy or celiac disease before you start building your bowl.
- Gloves and Utensils: Ask team members to change gloves and use clean utensils when handling your food to minimize cross-contamination.
- Double-check ingredients: While Cava strives for accuracy, it’s always good practice to double-check gf ingredients, especially if you have a severe allergy.
- Download the Cava app: Access the allergen menu, and nutritional information, and even place orders directly from your phone.
Beyond the Bowl
While Cava’s customizable bowls offer the most control for gluten-free diners, there are some other options to consider:
- Salads: Opt for a salad with gluten-free ingredients like romaine lettuce, cabbage slaw, and grilled chicken. Choose a free dressing like Greek vinaigrette or balsamic date vinaigrette.
- Sides: Enjoy gluten-free sides like roasted sweet potatoes or crispy chickpeas.
Important Note: While Cava takes precautions to avoid cross-contamination, they cannot guarantee a completely gluten-free environment due to shared surfaces and equipment. If you have celiac disease or a severe gluten allergy, it’s important to weigh the risks and benefits before dining at Cava.
Cava restaurants can be found in various locations across the United States, offering their delicious and diverse Mediterranean-inspired cuisine to patrons nationwide. With its customizable options, dedicated allergen menu, and trained staff, Cava can be a great option for gluten-free diners looking for a delicious and healthy Mediterranean meal. By following the above tips and communicating your needs clearly, you can enjoy a safe and satisfying experience. Remember, your health and well-being are the top priority, so don’t hesitate to ask questions and make informed choices. Now go forth and build your own gluten-free masterpiece!
Do you wanna read more about restaurants that cater to gluten-free foodies like you? Head over to this section to uncover hidden gems and delicious finds!
