CAVA Gluten Free Menu: Everything That Is (and Isn’t) Gluten Free at CAVA
The short answer: Yes, CAVA has extensive gluten free options. The vast majority of CAVA’s build-your-own menu is naturally gluten free — every base, all six dips, all eight dressings, and nearly every topping. The items that contain gluten are few and easy to avoid: pita bread, pita chips, and falafel.
The longer answer involves a few nuances worth understanding before you order, especially if you have celiac disease. CAVA is not a certified gluten free kitchen. Its app uses a wheat filter, not a true gluten filter. And whether spicy lamb meatballs are safe depends on which source you consult. This guide covers all of it, clearly and honestly.
Is CAVA Gluten Free?
CAVA is not a certified gluten free restaurant — but it is one of the most gluten free-friendly fast-casual chains in the US. The Mediterranean diet that CAVA is built around is naturally grain-forward in the safest way: rice, lentils, legumes, olive oil, and fresh vegetables form the foundation, with wheat appearing only in a small number of specific items.
In practical terms, here is where gluten appears at CAVA and where it does not:
Gluten IS present in:
- Pita bread (wheat + flax seed)
- Pita chips / pita crisps (wheat)
- Falafel (wheat flour used as a binder)
- All packaged sides and desserts (pre-packaged cookies and brownies contain wheat)
Gluten is NOT present in:
- All grain and green bases (rice, lentils, RightRice, every green)
- Grilled chicken, harissa honey chicken, braised lamb, steak, roasted vegetables, roasted white sweet potato
- All six dips and spreads
- All eight dressings
- All fresh vegetable toppings (except pita crisps)
That is a very short “avoid” list. For anyone who can safely eat in a shared kitchen environment, CAVA is genuinely one of the easiest fast-casual restaurants to navigate gluten free.
What Is Gluten Free at CAVA: Full Menu Breakdown
Here is the complete picture of what is and is not gluten free across every CAVA menu category.
Gluten Free Bases at CAVA
Every base at CAVA is gluten free. Whether you choose a grain, a legume, or a green — all are safe:
| Base | Gluten Free? | Notes |
|---|---|---|
| Saffron Basmati Rice | ✅ Yes | Long-grain, naturally gluten free |
| Brown Rice | ✅ Yes | Nuttier, higher fiber, gluten free |
| Black Lentils | ✅ Yes | 18g protein per serving, gluten free |
| RightRice® | ✅ Yes | Veggie-based rice blend, certified gluten free |
| SuperGreens | ✅ Yes | Kale, chicory, spinach — gluten free |
| Arugula | ✅ Yes | Gluten free |
| Baby Spinach | ✅ Yes | Gluten free |
| Romaine | ✅ Yes | Gluten free |
| Power Greens (New 2026) | ✅ Yes | Butter lettuce, baby kale, spinach — gluten free |
Is CAVA Rice Gluten Free?
Yes — both CAVA rice options are gluten free. Saffron basmati rice and brown rice are both naturally gluten free grains. Rice does not contain gluten by nature, and CAVA’s rice preparations use no wheat-containing additives or seasonings. Saffron basmati rice is seasoned with saffron, olive oil, and salt. Brown rice is prepared plain. Both are safe for anyone avoiding gluten.
Is CAVA RightRice Gluten Free?
Yes — CAVA RightRice is gluten free. RightRice is a vegetable-based rice alternative made from a blend of lentils, chickpeas, and green peas. According to the official RightRice product information confirmed at launch, all RightRice products are non-GMO, gluten free, vegan, and kosher. It contains more than double the protein and five times the fiber of regular white rice, with around 40% fewer net carbs — making it particularly popular among low-carb and gluten free diners. Confirm availability at your local CAVA as it may vary by location.
Gluten Free Proteins at CAVA
Most proteins at CAVA are gluten free. The key exception is falafel, which contains wheat flour. Here is the full breakdown:
| Protein | Gluten Free? | Notes |
|---|---|---|
| Grilled Chicken | ✅ Yes | Marinated, grilled — no wheat |
| Harissa Honey Chicken | ✅ Yes | Gluten free — see below |
| Braised Lamb | ✅ Yes | Slow-braised, no wheat-based ingredients |
| Grilled Steak | ✅ Yes | No wheat in marinade or preparation |
| Spicy Lamb Meatballs | ⚠️ Verify | Listed as GF in allergen data — confirm with staff |
| Roasted Vegetables | ✅ Yes | Naturally gluten free |
| Roasted White Sweet Potato | ✅ Yes | Gluten free — new 2026 item |
| Falafel | ❌ No | Contains wheat flour — NOT gluten free |
Is CAVA Chicken Gluten Free?
Yes — CAVA grilled chicken is gluten free. CAVA’s grilled chicken is marinated in a lemon herb blend and grilled. No wheat-containing ingredients are used in the marinade or preparation. It is one of the safest protein choices for gluten free diners and the most commonly ordered protein at CAVA overall.
Is CAVA Harissa Honey Chicken Gluten Free?
Yes — CAVA harissa honey chicken is gluten free. The harissa honey marinade contains harissa (a North African chili pepper paste), honey, and spices — none of which contain gluten. This protein is safe for wheat-free and gluten free diets. It is one of CAVA’s most popular proteins and a strong choice for gluten free bowls.
Is CAVA Steak Gluten Free?
Yes — CAVA grilled steak is gluten free. CAVA’s steak is marinated and grilled without any wheat-based ingredients. The marinade does not contain soy sauce or other common hidden gluten sources. Grilled steak is a safe and high-protein choice for gluten free diners.
Are CAVA Meatballs Gluten Free?
This is the most contested item on CAVA’s gluten free menu. CAVA’s allergen guide lists spicy lamb meatballs as free from wheat — meaning they do not contain wheat as an ingredient. However, multiple celiac diners on findmeglutenfree.com report being told by CAVA staff that meatballs are not safe for celiac disease, and some staff explicitly flag them as non-GF.
Treat CAVA meatballs as an item to verify at your specific location before ordering. Ask the staff directly and check the in-store allergen card. Given the inconsistency between the allergen data and real-world staff guidance, this is not an item to assume safe if you have celiac disease without confirming first.
Is CAVA Falafel Gluten Free?
No, CAVA falafel is NOT gluten free. This is the most commonly asked question about CAVA’s gluten free menu and the most important item to know about.
Traditional falafel is made from chickpeas, herbs, and spices, all naturally gluten free. However, CAVA’s falafel recipe uses wheat flour as a binder to hold the falafel together during cooking. This makes it unsuitable for anyone with celiac disease or gluten sensitivity.
Additionally, falafel is one of the items with the highest cross-contamination risk in CAVA’s kitchen because it is fried and handled alongside pita-based orders throughout the day.
If you are at CAVA for a plant-based and gluten free meal, your protein options are roasted vegetables and roasted white sweet potato. Both are fully gluten free.
CAVA Gluten Free Dips & Spreads
All six of CAVA’s dips and spreads are gluten free. This is one of the most impressive aspects of CAVA’s menu for gluten free diners, you get three free dips with every bowl and every one of them is safe:
| Dip | Gluten Free? |
|---|---|
| Traditional Hummus | ✅ Yes |
| Roasted Red Pepper Hummus | ✅ Yes |
| Harissa | ✅ Yes |
| Roasted Eggplant Dip | ✅ Yes |
| Crazy Feta® | ✅ Yes |
| Tzatziki | ✅ Yes |
No exceptions. Load up on any combination of dips without concern for gluten.
Note for sesame-sensitive diners: Hummus contains tahini (sesame paste) and falafel contains sesame. Anyone with a sesame allergy,which became a top-9 allergen in the US in 2023, should avoid all hummus varieties and tahini-based dressings regardless of gluten status.
CAVA Gluten Free Toppings
All CAVA toppings are gluten free with one exception, pita crisps, which contain wheat. Every other topping on the line is safe:
| Gluten free options at cava | Not Gluten free options |
|---|---|
| ✅ Fire-Roasted Corn | ❌ Pita Crisps — wheat, NOT gluten free |
| ✅ Pickled Onions | |
| ✅ Tomato + Cucumber Salad | |
| ✅ Tomato + Onion Salad | |
| ✅ Sumac Slaw (New 2026 — cabbage, sumac, parsley, red wine vinegar) | |
| ✅ Kalamata Olives | |
| ✅ Persian Cucumber | |
| ✅ Salt-Brined Pickles | |
| ✅ Fiery Broccoli | |
| ✅ Avocado | |
| ✅ Shredded Romaine | |
| ✅ Crumbled Feta (contains dairy, but gluten free) |
Cross-contamination tip: Pita crisps sit near other toppings on the assembly line and small pieces can fall into adjacent containers — particularly olives and other nearby toppings. Real celiac diners have reported finding pita crisp fragments in toppings placed next to them on the line. If you have celiac disease, ask the staff to skip the toppings immediately adjacent to the pita crisps or to use a fresh container from the back.
CAVA Gluten Free Dressings
All eight CAVA dressings are gluten free. This is a genuinely impressive category for gluten free diners:
| Dressing | Gluten Free? | Calories |
|---|---|---|
| Garlic Dressing | ✅ Yes | 170 cal |
| Greek Vinaigrette | ✅ Yes | 100 cal |
| Hot Harissa Vinaigrette | ✅ Yes | 80 cal |
| Lemon Herb Tahini | ✅ Yes | 70 cal |
| Skhug | ✅ Yes | 70 cal |
| Balsamic Date Vinaigrette | ✅ Yes | 50 cal |
| Tahini Caesar | ✅ Yes | 90 cal |
| Yogurt Dill | ✅ Yes | 30 cal |
No dressing at CAVA contains gluten. Choose freely based on taste preference.
Important note for celiac diners: While no dressing contains gluten ingredients, dressings are dispensed from shared ladles on the assembly line. Cross-contact with gluten from prior orders is possible. For very sensitive individuals, ask staff to use a fresh ladle or squeeze bottle from the back.
Is CAVA Pita Gluten Free?
No — CAVA pita bread is NOT gluten free. This applies to both the side pita served with bowls and the pita used in CAVA pita wraps.
CAVA’s pita is made by Damascus Bakery in New York from sprouted wheat grain. It contains wheat as its primary ingredient along with flax seed. There is no gluten free pita option at CAVA restaurants. If you are ordering gluten free, always request no pita and build your meal as a bowl or salad instead.
Are CAVA Pita Chips Gluten Free?
No, CAVA pita chips and pita crisps are NOT gluten free. All pita chip varieties are made from wheat-based pita bread and contain gluten. This includes:
- Classic Pita Chips ❌ wheat, not gluten free
- Sumac Sour Cream + Onion Pita Chips ❌ wheat, not gluten free
- Cinnamon Sugar Pita Chips ❌ wheat, not gluten free
Avoid all pita chip varieties if you are eating gluten free. They are also the highest cross-contamination risk item on the CAVA line because staff handle them frequently and they sit close to other toppings.
Note on the CAVA gluten free menu PDF: CAVA does not publish a standalone gluten free menu PDF. The official allergen information is available through the CAVA app (using the wheat-free filter) and on CAVA’s nutrition page at cava.com/nutrition. Print or screenshot the allergen guide from there if you need a reference to bring to the restaurant.
CAVA Gluten Free and Dairy Free
Eating both gluten free and dairy free at CAVA is entirely achievable, and in fact leaves you with a very wide selection of safe ingredients.
Items that are both gluten free AND dairy free:
- All green and grain bases
- Grilled chicken, harissa honey chicken, braised lamb, steak, roasted vegetables, roasted white sweet potato
- Hummus, roasted red pepper hummus, harissa, roasted eggplant dip ✅ (Crazy Feta and tzatziki contain dairy — skip those)
- All fresh vegetable toppings except pita crisps
- Garlic dressing, Greek vinaigrette, hot harissa vinaigrette, lemon herb tahini, skhug, balsamic date vinaigrette, tahini Caesar ✅ (yogurt dill contains dairy — skip that)
Items that contain dairy (also skip for dairy free):
- Crazy Feta® have barrel-aged feta (dairy)
- Tzatziki Greek have yogurt (dairy)
- Crumbled Feta have dairy
- Yogurt Dill dressing have Greek yogurt (dairy)
A completely gluten free and dairy free bowl at CAVA is easy to build. Choose any grain or green base, pick grilled chicken or roasted vegetables, load up on any of the four dairy-free dips, add fresh toppings, and finish with garlic dressing or skhug.
Best CAVA Gluten Free Bowls to Order in 2026
None of CAVA’s pre-set curated bowls are gluten free as served because they all include pita crisps or pita bread as a component. However several can be made gluten free by simply requesting no pita or pita crisps. Here are five complete gluten free bowl builds to order right now:
🥣 Bowl 1: The Classic Gluten Free Chicken Bowl Best for: first-time gluten free CAVA order Base: Brown Rice + SuperGreens Protein: Grilled Chicken Dips: Hummus + Harissa + Roasted Eggplant Dip Toppings: Tomato + cucumber, pickled onions, Persian cucumber Dressing: Greek Vinaigrette ~580 cal | ~38g protein | Gluten Free ✅ | No pita crisps
🥣 Bowl 2: The High-Protein Gluten Free Bowl Best for: maximizing protein without gluten Base: Black Lentils + Brown Rice Protein: Harissa Honey Chicken + Roasted Vegetables Dips: Hummus + Red Pepper Hummus Toppings: Fire-roasted corn, pickled onions, avocado Dressing: Hot Harissa Vinaigrette ~720 cal | ~45g protein | Gluten Free ✅
🥣 Bowl 3: The Light Gluten Free Salad Bowl Best for: low-calorie gluten free order Base: Power Greens + Arugula Protein: Grilled Chicken Dips: Hummus + Harissa Toppings: Sumac slaw, Persian cucumber, tomato + onion Dressing: Balsamic Date Vinaigrette ~380 cal | ~32g protein | Gluten Free ✅
🥣 Bowl 4: The Gluten Free + Dairy Free Bowl Best for: avoiding both gluten and dairy Base: Saffron Basmati Rice + Black Lentils Protein: Grilled Steak Dips: Roasted Eggplant Dip + Harissa Toppings: Kalamata olives, pickled onions, fire-roasted corn Dressing: Garlic Dressing ~650 cal | ~42g protein | Gluten Free ✅ | Dairy Free ✅
🥣 Bowl 5: The Gluten Free Lamb Bowl Best for: CAVA’s richest flavor profile without gluten Base: Brown Rice + SuperGreens Protein: Braised Lamb Dips: Hummus + Crazy Feta + Red Pepper Hummus Toppings: Sumac slaw, kalamata olives, tomato + cucumber Dressing: Lemon Herb Tahini ~690 cal | ~36g protein | Gluten Free ✅
How to Order Gluten Free at CAVA: Step-by-Step
Follow this exact sequence every time you order gluten free at CAVA:
Step 1 — Tell the first staff member immediately. As soon as you approach, tell them you have a gluten allergy or celiac disease. This is the most important step. Staff are trained to respond by changing gloves and walking you through the entire line themselves so one person handles your entire order.
Step 2 — Request a glove change. Even if they offer, confirm it explicitly. This is standard protocol at CAVA for allergy orders and has been consistently confirmed across hundreds of celiac diner reviews.
Step 3 — Choose any base. All bases are safe. Pick whichever you prefer.
Step 4 — Choose your protein. Grilled chicken, harissa honey chicken, braised lamb, steak, roasted vegetables, and roasted white sweet potato are all gluten free. Skip falafel. Ask about meatballs at your specific location.
Step 5 — Add any dips. All six are gluten free.
Step 6 — Add toppings — skip pita crisps. Ask staff to skip the toppings directly adjacent to pita crisps if cross-contact is a concern.
Step 7 — Choose any dressing. All eight are gluten free.
Step 8 — Decline the pita. Staff will offer a side pita with bowl orders by default — explicitly say no pita.
Step 9 — For delivery or online orders, add a note in the special instructions field stating your gluten allergy. Note that the CAVA app does not have a built-in allergy flag function — the special instructions text field is the only way to communicate this digitally.
CAVA App: The Wheat Filter Is Not a Gluten Filter
This is a nuance that almost no other guide covers and it is worth understanding before you rely on the CAVA app to build your order.
CAVA’s app allows you to filter ingredients by “wheat-free” as you build your bowl. This is useful — but it is not a complete gluten filter. The filter flags items containing wheat specifically. It would not flag an item containing barley or rye (though CAVA’s menu currently contains neither). More practically, it means the filter is a helpful starting point but should not be treated as a certified gluten free guarantee.
For celiac diners, the recommendation from allergy specialists and experienced celiac diners alike is consistent: use the app to preview your order, but always order in person and communicate your allergy directly to staff. The app has no mechanism to flag your allergy to the kitchen.
Cross-Contamination Warning for Celiac Disease
CAVA operates an open assembly-line kitchen. Gluten-containing items, particularly pita bread, pita chips, and falafel — are prepared and served in the same space as all other ingredients throughout the day. CAVA states on its official nutrition page:
“Despite our efforts to support all dietary sensitivities, we can’t guarantee that our ingredients are 100% free of allergens or animal products. This is due to our reliance on supplier information, potential for cross-contamination with other foods in shared preparation and cooking areas.”
Real-world experience from the celiac community is broadly positive, CAVA has over 100 reviews on FindMeGlutenFree.com with an average rating of 4.5 stars, one of the highest scores of any fast-casual chain reviewed on the platform. The most common positive reports describe staff changing gloves immediately, one team member completing the entire order, and fresh ingredient containers being pulled from the back.
The most common negative reports involve: staff who were not aware of protocols, pita crisps falling into adjacent toppings, and the pita being placed in or near the finished bowl at the end of the line by a different team member.
Practical guidance for celiac disease: CAVA is lower-risk than most fast-casual chains thanks to a naturally short “avoid” list, trained staff, and a culture of taking allergy requests seriously. It is not zero-risk. If you have celiac disease and react to trace amounts, weigh that risk on a location-by-location basis and always communicate clearly at the start of your order.