Cava Gluten Free Menu 2026
Wondering what is gluten free at Cava? Most of the Cava menu is naturally wheat-free. You can safely eat all grains, greens, proteins (except falafel and meatballs), all six dips, all eight dressings, and nearly every topping. Below is the full breakdown of safe and unsafe items, updated for 2026.
Gluten-Free Bases
| # | Item Name | Gluten Free? |
|---|---|---|
| 1 | Brown Rice | ✓ Yes |
| 2 | Saffron Basmati Rice | ✓ Yes |
| 3 | Black Lentils | ✓ Yes |
| 4 | RightRice | ✓ Yes |
| 5 | SuperGreens | ✓ Yes |
| 6 | Arugula | ✓ Yes |
| 7 | Baby Spinach | ✓ Yes |
| 8 | Romaine | ✓ Yes |
Gluten-Free Proteins
| # | Item Name | Gluten Free? |
|---|---|---|
| 1 | Grilled Chicken | ✓ Yes |
| 2 | Harissa Honey Chicken | ✓ Yes |
| 3 | Braised Lamb | ✓ Yes |
| 4 | Grilled Steak | ✓ Yes |
| 5 | Roasted Vegetables | ✓ Yes |
| 6 | Roasted White Sweet Potato | ✓ Yes |
| 7 | Glazed Salmon | ✓ Yes |
Gluten-Free Dips & Spreads
| # | Item Name | Gluten Free? |
|---|---|---|
| 1 | Hummus | ✓ Yes |
| 2 | Red Pepper Hummus | ✓ Yes |
| 3 | Harissa | ✓ Yes |
| 4 | Roasted Eggplant Dip | ✓ Yes |
| 5 | Tzatziki | ✓ Yes |
| 6 | Crazy Feta | ✓ Yes |
Want to track calories and macros for your gluten-free bowl? Use our Cava Nutrition Calculator to build your meal and see the full nutritional breakdown. You can also check the Cava Allergen Menu for dairy-free, vegan, and soy-free filters.
Gluten-Free Toppings
| # | Item Name | Gluten Free? |
|---|---|---|
| 1 | Shredded Romaine | ✓ Yes |
| 2 | Sumac Slaw | ✓ Yes |
| 3 | Tomato + Onion | ✓ Yes |
| 4 | Persian Cucumber | ✓ Yes |
| 5 | Tomato + Cucumber | ✓ Yes |
| 6 | Kalamata Olives | ✓ Yes |
| 7 | Fiery Broccoli | ✓ Yes |
| 8 | Pickled Onions | ✓ Yes |
| 9 | Salt-Brined Pickles | ✓ Yes |
| 10 | Crumbled Feta | ✓ Yes |
| 11 | Fire-Roasted Corn | ✓ Yes |
| 12 | Avocado | ✓ Yes |
Gluten-Free Dressings
| # | Item Name | Gluten Free? |
|---|---|---|
| 1 | Garlic Dressing | ✓ Yes |
| 2 | Greek Vinaigrette | ✓ Yes |
| 3 | Lemon Herb Tahini | ✓ Yes |
| 4 | Hot Harissa Vinaigrette | ✓ Yes |
| 5 | Skhug | ✓ Yes |
| 6 | Balsamic Date Vinaigrette | ✓ Yes |
| 7 | Yogurt Dill | ✓ Yes |
| 8 | Tahini Caesar | ✓ Yes |
Items That Contain Gluten (Avoid These)
| # | Item | Why It Contains Gluten |
|---|---|---|
| 1 | Pita Bread (Sprouted Pita) | Contains wheat flour |
| 2 | Falafel | Contains wheat as a binder |
| 3 | Spicy Lamb Meatballs | Contains wheat-based breadcrumbs |
| 4 | Pita Chips | Made from wheat pita |
| 5 | Pita Crisps | Made from wheat pita |
| 6 | Greyston Blondie & Brownie | Contains wheat flour |
⚠️ Cross-Contamination Warning
Cava is not a certified gluten-free kitchen. All food is prepared in a shared space using shared equipment. If you have celiac disease or a severe wheat allergy, there is a risk of cross-contact.
- • Tell the staff about your allergy before ordering
- • Ask them to change gloves and use clean utensils
- • Avoid items near the pita station
- • Confirm ingredients with your local Cava location
Cava Gluten Free Menu PDF 2026
Download the full gluten-free list for offline reference.
Frequently Asked Questions
Is Cava gluten free?
Cava is not a certified gluten-free restaurant. However, most of their menu items are naturally free of wheat. Cross-contact is possible since they use shared equipment.
Is Cava falafel gluten free?
No. Cava falafel contains wheat flour and is not safe for a gluten-free diet. Choose grilled chicken, braised lamb, steak, or roasted vegetables instead.
What should I avoid at Cava if I am gluten free?
Avoid pita bread, pita chips, pita crisps, falafel, spicy lamb meatballs, and pre-packaged desserts like the Greyston Blondie and Brownie.
Are Cava dressings gluten free?
Yes. All eight Cava dressings are gluten free, including Garlic Dressing, Greek Vinaigrette, Lemon Herb Tahini, Skhug, and Balsamic Date Vinaigrette.
Conclusion
Eating gluten free at Cava is easy and delicious, thanks to their wide variety of safe bases, proteins, and fresh toppings. While cross-contact is always a possibility in a shared kitchen, avoiding items like pita and falafel—and communicating clearly with staff—will help you enjoy a safe Mediterranean meal. Don't forget to use our Nutrition Calculator to build your perfect bowl!