Gluten-Free at Cava
This post is updated as of June 2024, but please remember that ingredients/allergens are subject to change at any point. Always make sure to do your own research, reference Cava's allergen guide, and ask appropriate questions before ordering.
Navigating dietary restrictions while eating out can be challenging, especially when it comes to gluten. As someone with celiac disease, it's essential to do thorough research and ask the right questions to ensure a safe and enjoyable dining experience. Cava, a popular Mediterranean restaurant, offers many gluten-free options, but there are important considerations to keep in mind.
Important Disclaimer
First and foremost, it's crucial to note that despite Cava's efforts to support all dietary sensitivities, based on a statement from their website, they can't guarantee that their ingredients are 100% free of allergens or animal products. This is due to their reliance on supplier information, the potential for cross-contamination with other foods in shared preparation and cooking areas, and potential ingredient substitutions which may occur due to supply chain issues and variations in supplier practices.
Understanding Cava’s Allergen Guide
As of June 2024, with the exception of dressings and spreads (below), Cava's allergen guide does not include gluten, only wheat. This means that while they provide information on wheat-containing ingredients, they don't specify other gluten sources. Therefore, it's important to ask questions and do your own research, as things are always subject to change.
Gluten-Containing Ingredients
Currently, the only gluten-containing ingredients at Cava are:
- Pitas
- Pita crisps
- Pita chips
- Falafel
The good news is that all of Cava’s dips and spreads are certified gluten-free, providing a wide range of safe options for those avoiding gluten.
Using Cava’s App for Wheat-Free Choices
Cava's app allows you to sort ingredients by “wheat-free,” which will flag ingredients containing wheat as you build your bowl. However, it's important to note that this filter only applies to wheat, not gluten. Therefore, it won’t flag any ingredients that contain gluten but not wheat. Also, there is no way to flag your allergy within the app to communicate it to the store. For those with celiac or other severe allergies, it is always safer to go into the store and order in person to ensure proper care is taken to avoid cross-contamination.
Ordering In-Store
When you visit a Cava location, it's essential to alert the staff that you have a gluten allergy/celiac disease. They should change their gloves, and from my personal experience at the Hingham location, the staff have always been knowledgeable about what I can and cannot eat. Instead of passing your order through various staff members, the first staff member will change their gloves and follow you through the entire line to ensure that only one person handles your bowl, minimizing the risk of cross-contamination and miscommunication.
My Personal Gluten-Free Order
For those looking for gluten-free inspiration, here's my go-to order at Cava:
Base: Greens and grains with saffron basmati rice and romaine
Dips: Traditional hummus (sometimes I add harissa)
Protein: Harissa honey chicken
Toppings: Fire-roasted corn, Persian cucumber, crumbled feta
Dressing: Greek vinaigrette on the side
This combination is both delicious and safe for those of us avoiding gluten, allowing me to enjoy a satisfying meal without worry.
While dining gluten-free at Cava requires some diligence, it is entirely possible to enjoy a safe and delicious meal. Always communicate your dietary needs clearly, and don’t hesitate to ask questions.
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