Is Cava Falafel Gluten Free?

Is Cava Falafel Gluten Free?

Cava’s traditional falafel recipe is not gluten-free, as it typically contains wheat flour. However, Cava does offer a gluten-free falafel option made with chickpeas and gluten-free ingredients at many of their locations, so customers with gluten sensitivities should specifically request the gluten-free version when ordering.

TL;DR

Cava’s traditional falafel recipe is not gluten-free, as it typically contains wheat flour. However, Cava does offer a gluten-free falafel option made with chickpeas and gluten-free ingredients at many of their locations, so customers with gluten sensitivities should specifically request the gluten-free version when ordering.

Quick Tips

1

High in protein: Falafel is made primarily from chickpeas, which are an excellent source of plant-based protein.

2

Rich in fiber: Chickpeas and other ingredients in falafel provide a good amount of dietary fiber, promoting digestive health and helping to maintain stable blood sugar levels.

3

Contains healthy fats: If prepared using olive oil, falafel can be a source of heart-healthy monounsaturated fats.

# In This Article

3 sections

Quick navigation to each section of this article:

1 Benefits of Cava Falafel

High in protein: Falafel is made primarily from chickpeas, which are an excellent source of plant-based protein.

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2 Who should avoid Cava Falafel

Individuals with chickpea allergies: Falafel is primarily made from chickpeas, so those allergic to chickpeas should avoid it.

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3 Gluten Free Alternatives

Here are five gluten-free alternatives to Cava Falafel, along with short descriptions for each:

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Benefits of Cava Falafel

Benefits of Cava Falafel
High in protein: Falafel is made primarily from chickpeas, which are an excellent source of plant-based protein.
Rich in fiber: Chickpeas and other ingredients in falafel provide a good amount of dietary fiber, promoting digestive health and helping to maintain stable blood sugar levels.
Contains healthy fats: If prepared using olive oil, falafel can be a source of heart-healthy monounsaturated fats.
Packed with vitamins and minerals: Ingredients like chickpeas, herbs, and spices provide various nutrients such as folate, magnesium, phosphorus, and iron.
Antioxidant properties: Herbs and spices used in falafel, such as parsley, garlic, and cumin, contain antioxidants that help combat oxidative stress in the body.
Low in cholesterol: Being a plant-based food, falafel is naturally cholesterol-free.
Gluten-free option: When made traditionally with chickpea flour, falafel can be a suitable option for those with gluten sensitivities.
Promotes satiety: The combination of protein and fiber in falafel can help you feel full and satisfied, potentially aiding in weight management.
Supports heart health: The fiber, healthy fats, and various nutrients in falafel may contribute to better cardiovascular health.
Provides energy: Complex carbohydrates from chickpeas offer a steady source of energy.Remember that the health benefits can vary depending on the specific recipe and cooking method used. Baked falafel is generally considered healthier than deep-fried versions.

Who should avoid Cava Falafel

Who should avoid Cava Falafel
Individuals with chickpea allergies: Falafel is primarily made from chickpeas, so those allergic to chickpeas should avoid it.
People with severe gluten sensitivities or celiac disease: While traditional falafel is gluten-free, some recipes or restaurant preparations may include wheat flour or other gluten-containing ingredients.
Those with soy allergies: Some falafel recipes may include soy-based ingredients.
Individuals with sesame allergies: Tahini, a common falafel accompaniment, is made from sesame seeds.
People on low-fiber diets: Chickpeas are high in fiber, which may not be suitable for those on specific dietary restrictions.
Individuals with IBS or sensitive digestive systems: The high fiber content and spices in falafel may cause digestive discomfort for some people.
Those on low-fat diets: Falafel is often deep-fried, making it high in fat.
People with nut allergies: Some falafel recipes may include nuts.
Individuals on low-sodium diets: Restaurant-prepared falafel may be high in sodium.
Those with onion or garlic sensitivities: Falafel often contains these ingredients, which can be problematic for some people.Always check with the restaurant about specific ingredients and preparation methods if you have any food allergies or dietary restrictions.
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Gluten Free Alternatives

Here are five gluten-free alternatives to Cava Falafel, along with short descriptions for each:

Gluten Free Alternatives
Baked Lentil Kofta: Middle Eastern-inspired vegetarian patties made from lentils, herbs, and spices. They're baked instead of fried for a healthier alternative to traditional falafel.
Chickpea Fritters: Crispy, golden-brown patties made from ground chickpeas, onions, garlic, and aromatic spices. These are often pan-fried and can be served as an appetizer or in wraps.
Quinoa Patties: Nutritious patties made with protein-rich quinoa, vegetables, and herbs. They offer a similar texture to falafel and can be baked or pan-fried for a crispy exterior.
Cauliflower Bites: Gluten-free, low-carb alternative to falafel made from cauliflower florets, almond flour, and Mediterranean spices. These are typically baked until crispy and golden.
Zucchini Fritters: Light and crispy patties made from grated zucchini, eggs, and gluten-free flour. They're often seasoned with herbs and can be served as a side dish or snack.These options provide similar textures and flavors to falafel while remaining gluten-free and offering various nutritional profiles.

Health Information

? Frequently Asked Questions

4 questions
1 What items at Cava are gluten-free?
At Cava, many items are gluten-free, including their proteins, most dips and spreads, and all of their salad bases. Their falafel and pita bread contain gluten, but most other menu items are safe for those avoiding gluten. All of their grain options except for pita chips are gluten-free, including brown rice, white rice, and RightRice. Cava provides a detailed allergen menu on their website for customers to easily identify gluten-free options.
2 What are the ingredients in Cava falafel?
Cava's falafel typically contains chickpeas as the main ingredient. It also includes herbs and spices such as parsley, cilantro, garlic, and cumin. Onion is often added for flavor and texture. The mixture is usually formed into balls or patties and deep-fried until crispy on the outside and tender on the inside.
3 Does Cava contain gluten?
Cava, as a restaurant chain, offers many gluten-free options on its menu. However, some items at Cava do contain gluten, such as pita bread and certain sauces or dressings. It's important for those with gluten sensitivities or celiac disease to carefully review the menu and ask staff about specific ingredients. Cava provides detailed allergen information to help customers make informed choices.
4 Is crispy falafel at Cava vegan?
Yes, the crispy falafel at Cava is vegan. It is made from chickpeas, herbs, and spices, without any animal products. Cava's falafel is typically deep-fried to achieve its crispy texture, using vegetable oil. This popular menu item is suitable for those following a vegan diet.
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Our Expert

Drs. Ilse van Asperen, Orthomolecular Therapist and Nutritional Coach

Drs. Ilse van Asperen

Orthomolecular Therapist, Nutritional Coach & Professional Editor

Drs. Ilse van Asperen is a medical doctor specialising in orthomolecular therapy and nutritional coaching. With a background in public and clinical health research and management, she focuses on addressing the root causes of health issues through diet, gut health, and stress reduction. As a professional editor for Little Helpers, she reviews all gluten-free content to ensure accuracy, safety, and scientific credibility. Read more on Drs. Ilse van Asperen's own website

Our Sources

The information on this page is based on reputable health and nutrition organisations, ensuring accuracy and reliability for anyone following a gluten-free diet. For further details, see the sources below.

Sources

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