The Main Culprits: What is Not Gluten-Free at Cava?
While Cava is a popular choice for those seeking fresh, customizable Mediterranean fare, not all menu items are gluten-free. For individuals with celiac disease or gluten sensitivity, knowing which items to avoid is essential. The primary items containing gluten are all forms of pita and their signature falafel.
The Gluten-Containing Items to Avoid
- Pita Bread: The fluffy and chewy pita, often served on the side or as a wrap base, contains wheat and is not gluten-free. This is a definitive item to avoid.
- Pita Chips/Crisps: These popular crunchy toppings are made from pita bread and therefore contain gluten. They are often mixed into bowls or offered as a side item.
- Falafel: Despite being traditionally made from chickpeas, Cava's falafel recipe includes gluten. This is one of the most important non-obvious items for gluten-sensitive diners to remember.
Cava Menu Comparison: Gluten vs. Gluten-Free Options
When building your bowl, it's helpful to have a clear understanding of what is safe versus what is not. Most bases, proteins, and dips are safe, but a few items require careful consideration. Below is a comparison table to help you navigate the menu.
| Item Category | Gluten-Free Options | Gluten-Containing Items |
|---|---|---|
| Bases | Greens (Romaine, Arugula, Spinach), Grains (Brown Rice, Saffron Basmati Rice), SplendidGreens® | Pita |
| Proteins | Grilled Chicken, Steak, Braised Lamb, Roasted Vegetables, Spicy Lamb Meatballs | Falafel |
| Dips & Spreads | Hummus (Traditional, Roasted Red Pepper), Tzatziki, Crazy Feta®, Eggplant & Red Pepper Dip | None |
| Toppings | Feta, Pickled Onions, Cucumber, Tomato + Cucumber, Kalamata Olives, Avocado | Pita Crisps/Chips |
| Dressings | Greek Vinaigrette, Yogurt Dill, Lemon Herb Tahini, Harissa Vinaigrette, Skhug | None |
Cross-Contamination Risks and Best Practices
One of the biggest challenges at fast-casual, assembly-line restaurants is the potential for cross-contamination. Cava acknowledges this risk due to shared preparation areas. For those with Celiac disease, this is a significant concern. However, many customers have reported positive experiences, with staff taking precautions when requested.
How to Minimize Cross-Contamination
To ensure the safest meal possible, follow these steps when ordering:
- Inform the Staff: When you reach the start of the line, clearly state that you have a gluten allergy. This signals to the staff that extra care is needed.
- Request a Glove Change: Ask the staff member to change their gloves before handling your order. This is a common and reasonable request that many Cava employees are happy to accommodate.
- Use Fresh Utensils: Request that they use fresh utensils when scooping your ingredients. This prevents crumbs or sauces from gluten-containing items from contaminating your meal.
- Watch the Process: Politely observe as your bowl is prepared to ensure no pita crumbs or other off-limit items accidentally end up in your order.
- Choose Safe Toppings: Be vigilant with toppings like pita crisps, which are often near other items. Ask for fresh scoops from separate containers if possible.
Official Information and Resources
For the most up-to-date information, it's always best to consult the official source. Cava provides a detailed nutritional and allergen guide on their website, which is an invaluable resource for diners with dietary restrictions. They explicitly state the inability to guarantee 100% allergen-free meals due to shared equipment and preparation areas. This guide is the most authoritative resource for double-checking ingredients and allergen information. You can find their official guide on their website cava.com/nutrition.
Conclusion
For individuals with celiac disease or gluten sensitivity, it is absolutely possible to have a delicious and safe meal at Cava. The key is knowing which specific items contain gluten—namely the falafel, pita bread, and pita crisps—and taking proactive steps to avoid cross-contamination. By communicating clearly with the staff, requesting glove changes, and reviewing the official allergen information, you can build a customized bowl that is both flavorful and safe for your dietary needs.
