What is gluten-free at Costa Vida?

December 12, 2025 •

4 min read

According to Costa Vida's allergen list, almost all sauces, dressings, and proteins are intentionally made without wheat gluten. This means that the majority of the menu can be made gluten-free with simple modifications, offering many options for diners with dietary restrictions.

Quick Summary

A detailed look at gluten-free options at Costa Vida, including bowls, tacos, enchiladas, and nachos. It highlights the ingredients to avoid, the importance of informing staff about allergies, and the restaurant's approach to cross-contamination for a safer dining experience.

Key Points

Extensive Gluten-Free Options: Almost all sauces, proteins, dressings, and beans at Costa Vida are made without wheat gluten.
Customize Your Order: Opt for bowls, salads, or tacos/enchiladas with corn tortillas to create a safe, gluten-free meal.
Communicate with Staff: Always inform the staff that you have a gluten allergy and ask for fresh gloves to minimize cross-contamination.
Watch for Cross-Contamination: While some ingredients are naturally gluten-free, shared preparation areas, especially for tortillas, pose a risk.
Know the Off-Limit Items: The primary gluten-containing items to avoid are flour tortillas, wheat tortillas, Tres Leches cake, and Key Lime Pie.
Tortilla Chips are a Safe Bet: The tortilla chips are fried in a dedicated fryer, making them a safe appetizer or nacho base.

Navigating the Costa Vida Menu for Gluten-Free Options

For those following a gluten-free diet, finding safe and satisfying options at a restaurant can be a challenge. Fortunately, Costa Vida Fresh Mexican Grill is known for its wide selection of customizable menu items, many of which can be prepared gluten-free. By understanding which ingredients are safe and how to communicate your needs to the staff, you can enjoy a delicious meal without worry.

The Costa Vida Commitment to Freshness

Costa Vida prides itself on its 'Fresh Philosophy,' emphasizing high-quality, real ingredients prepared from scratch daily. This approach means that many items start out naturally gluten-free before any additions. Their official allergen information confirms that most sauces, dressings, and proteins are formulated to be free of wheat gluten. However, it is crucial to remain vigilant for the few menu items that contain gluten and to be aware of the risks of cross-contamination in a fast-paced kitchen environment.

Safe Entrees and How to Order

When ordering, the key is to customize your meal and communicate clearly with the staff. Most items are built assembly-line style, so you can guide the staff to build your meal safely. Here is a breakdown of the safest gluten-free entree options:

Burrito Bowls and Salads: These are the most straightforward options. Simply order a bowl or salad and specify that you want to avoid flour tortillas. You can load it up with Cilantro Lime Rice, beans, your choice of protein, sauces, and fresh toppings. To prevent cross-contamination, ask for the staff to change their gloves before handling your food.
Tacos and Enchiladas: Both tacos and enchiladas can be made gluten-free by using corn tortillas instead of flour. For enchiladas, the corn tortillas are a standard substitution. For tacos, you'll need to specify that you want corn tortillas. Request that the staff cook the corn tortillas on a separate, clean surface, such as on tinfoil, to avoid contact with the griddle used for flour tortillas.
Nachos: Costa Vida's tortilla chips are fried in a dedicated fryer, making them a safe base for a gluten-free meal. Layer them with safe proteins, beans, and fresh toppings for a hearty, gluten-free dish. Just be sure to tell the staff you have a gluten allergy.

What to Avoid: The Primary Gluten Culprits

The list of items containing gluten at Costa Vida is relatively short, making it easier to remember what to steer clear of.

Flour and Wheat Tortillas: All burritos made with standard tortillas contain gluten. Opt for a bowl or corn tortillas instead.
Tres Leches Cake and Key Lime Pie: These two desserts contain gluten and should be avoided. The Cinnamon Tortilla and cookies should also be skipped.

The Importance of Allergy Communication and Cross-Contamination

While Costa Vida is generally accommodating, it is not a 100% gluten-free facility. The risk of cross-contamination exists, especially in the busy service line. To minimize this risk, always inform the staff that you have a gluten allergy, not just a preference. Requesting a glove change is a simple but effective step. For extremely sensitive individuals, ordering your food first or separately can further reduce risk.

Comparison Table: Safe vs. Unsafe Components


Category	Gluten-Free Options	Items to Avoid	Notes on Ordering
Tortillas	Corn Tortillas	Flour Tortillas, Wheat Tortillas	Ask for corn tortillas cooked on a clean surface like tinfoil.
Chips	Tortilla Chips	N/A	Fried in a dedicated fryer, but cross-contamination risk remains from toppings.
Proteins	Grilled Chicken, Sweet Pork, Barbacoa Beef, Grilled Steak, Mahi Mahi, Honey Butter Shrimp	N/A	All proteins are listed as wheat gluten-free.
Beans	Black Beans, Pinto Beans, Refried Beans	N/A	All beans are listed as wheat gluten-free.
Sauces	All Sauces (e.g., Tomatillo Cilantro, Baja Red Enchilada)	N/A	All sauces are listed as wheat gluten-free.
Desserts	Flan (availability may vary)	Tres Leches Cake, Key Lime Pie, Cinnamon Tortilla	Always confirm dessert ingredients.
Toppings	Cheese, Rice, Lettuce, Pico de Gallo, etc.	N/A	Standard toppings are gluten-free, but watch for shared utensils.

Conclusion

For those wondering what is gluten-free at Costa Vida, the answer is that a vast array of delicious and fresh Mexican-inspired meals are available. The franchise has made a clear effort to formulate its base ingredients without wheat gluten, making it a friendly choice for many with dietary restrictions. By opting for bowls, salads, or corn tortilla-based tacos and enchiladas, and taking standard precautions against cross-contamination, you can enjoy a satisfying and safe meal. Always double-check with the staff when ordering and consult the official Costa Vida allergen menu for the most up-to-date information. For the latest allergen details, consider reviewing Costa Vida's nutritional calculator on their website, as it provides itemized breakdowns.

Frequently Asked Questions

Yes, Costa Vida offers corn tortillas as a gluten-free alternative. However, they may be warmed on the same griddle as flour tortillas, so always request they are prepared on a separate, clean surface, like tinfoil, to avoid cross-contamination.

You cannot get a standard burrito with a flour tortilla. Instead, you should order a burrito bowl, which contains all the same ingredients as a burrito but is served in a bowl instead of wrapped in a gluten-containing flour tortilla.

Yes, according to the company, all sauces and dressings at Costa Vida are formulated without wheat gluten. The recipes were redesigned to use alternative thickeners, like rice, soy, or bean flour.

Costa Vida offers many gluten-free options and is praised by many with Celiac disease for its willingness to accommodate. However, since it is not a dedicated gluten-free facility, there is always a risk of cross-contamination. Informing the staff of your allergy and requesting precautions is essential.

Yes, Costa Vida's tortilla chips are fried in a dedicated fryer and are considered a gluten-free menu item. This makes nachos and chip sides a safe option for those avoiding gluten.

To order safely, first, inform the staff that you have a gluten allergy. Request that they change their gloves. For items requiring tortillas, ask for corn tortillas and for them to be heated on a clean surface, such as a piece of tinfoil.

The Tres Leches cake and Key Lime pie both contain gluten and should be avoided. However, the Horchata drink is a naturally gluten-free option. Always confirm ingredients for desserts, as options can vary.