Wildsprout - Constantia

Café · Café & brunch4.6 (344 Google reviews)

10+ gluten-free dishes

23 dishes marked gluten free+ 14 can be made gluten free on request

42 dishesmenu read 10 Novwsprout.co.za

Always confirm with staff

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Badges show only what the menu states. Dashed “Likely …”: our guess from the ingredients. Anything else: not listed, so ask staff.

Breakfast

  • Bircher MuesliR115

    Gluten free rolled oats, grated apple, almonds, almond mylk, cinnamon, raisins, goji berries & a dollop of coconut & oat yoghurt.

    VeganFree of gluten, dairyLikely nuts

  • Yoghurt, Chia & Fruit BowlR131

    Thick double cream yoghurt & chia seeds with seasonal fruit & our in house cinnacrunch granola. Swap: yoghurt for coconut & oat yoghurt to…

    Vegan optionFree of gluten

  • Apple Crumble OatsR118

    Gluten free oats, poached apple & pear, almond butter, coconut sugar, coconut, cinnamon & our in house golden crunch granola.

    VeganFree of gluten, dairyLikely nuts

  • Cacao Protein BowlR118

    Gluten free oats, cacao, dates, whey protein & almond mylk topped with fresh banana, coconut flakes, cacao nibs, pumpkin seeds & almond…

    Free of glutenLikely nuts

  • French ToastR96

    2 slices of gluten free french toast topped with a berry & chia compote, seasonal fresh berries, a drizzle of brown rice syrup, cinnamon…

    Free of gluten, dairy

  • Hemp JacksR136

    Hemp flapjack stack served with our speciality cashew nice-cream, seasonal fresh berries, banana, almond butter & cacao drizzle (contains…

    Free of gluten, dairyLikely nutsLikely egg

  • Eggs BeniR145

    2 poached eggs to your liking, mushrooms, steamed baby spinach & hollandaise sauce served on either 100% sourdough / 100% rye. Swap: gluten…

    Can be made free of glutenLikely dairyLikely egg

  • Breaki BagelR150

    Sesame bagel with cream cheese, smoked salmon trout, scrambled eggs & rocket, topped with chives. Swap: salmon for lean back bacon at no…

    Likely glutenLikely dairyLikely eggLikely sesameLikely fish

  • Vegan Breaki BagelR145

    Sesame bagel with tofu scramble, roasted rosa tomatoes, grilled mushrooms & avo.

    VeganFree of dairyLikely glutenLikely soyLikely sesame

  • Breaki CroissantR145

    Plain croissant with scrambled eggs, tomato relish, avo & rocket. Add: lean back bacon +50.

    Free of dairyLikely glutenLikely egg

Our Menu

Sweetcorn fritters and mains

  • Sweetcorn FrittersR136

    Topped with roasted red pepper & tomato salsa, guacamole, coriander & 2 poached eggs to your liking. Swap: eggs for coconut & oat yoghurt…

    Vegan optionFree of gluten, dairy

  • ShakshukaR135

    Poached eggs to your liking in a Turkish tomato & red pepper sauce, topped with crumbled feta & chopped chives, served with either 100%…

    Can be made free of glutenLikely egg

  • Breaki WrapR115

    Scrambled egg, spinach, feta, roasted peppers, caramelised onion & sundried tomato paste. Add: smoked salmon trout +68, lean back bacon…

    Can be made free of glutenLikely dairyLikely egg

  • Mediterranean Breakfast BowlR138

    Quinoa, roasted red pepper & tomato salsa, baby spinach, spiced chickpeas, roasted rosa tomatoes, feta, dukkah (contains nuts), chilli…

    Vegan optionFree of glutenLikely nuts

  • Green OmeletteR116

    3 egg omelette mixed with spinach, parsley & basil. Filled with caramelised onion, basil pesto, feta, avo & rocket. Swap: feta for goats…

    Free of glutenLikely dairyLikely egg

Toasts

  • Smashed AvoR95

    Smashed avo with lemon, pickled red onion, mixed seeds & chilli flakes. Add: poached egg +16, feta +32, smoked salmon trout +68, lean back…

    VeganFree of dairyCan be made free of gluten

  • Creamy MushroomsR128

    Creamy mushrooms on toast with hummus, drizzled with a kale pesto (nut free, dairy free). Add: poached egg +16, feta +32, smoked salmon…

    VeganFree of dairyCan be made free of glutenLikely sesame

  • The Med ToastR128

    Hummus, grilled aubergine, caramelised onion, roasted rosa tomatoes, spiced chickpeas, rocket, lemon tahini dressing & dukkah (contains…

    VeganFree of dairyCan be made free of glutenLikely nutsLikely sesame

Sarmies

  • Pastrami SarmieR146

    Free range beef pastrami, Dijon mustard, tomato, caramelised onion, rocket, parmesan & wholegrain mustard vinaigrette.

    Can be made free of glutenLikely dairy

  • CapreseR112

    Mozzarella, tomato & basil pesto. Swap: mozzarella cheese for vegan mozzarella +10.

    Can be made free of gluten

  • Chicken & BayoR134

    Free range chicken, feta, bayo mayo, spring onion, cucumber & rocket.

    Can be made free of glutenLikely dairy

  • Club SarmieR150

    Free range chicken, lean back bacon, mozzarella, lettuce, tomato & bayo mayo.

    Can be made free of glutenLikely dairy

  • BltR138

    Lean back bacon, lettuce, tomato & cream cheese with a mustard vinaigrette. Swap: bacon for tofu bacon & cream cheese for vegan cream…

    Can be made free of gluten

  • Salmon & Cream CheeseR154

    Smoked salmon trout, cream cheese, cucumber, rocket, capers & dill, with a mustard vinaigrette.

    Can be made free of glutenLikely dairyLikely fish

Lighter bites

  • Salmon Quinoa CakesR120

    Herbed mini quinoa cakes topped with chimichurri yoghurt & smoked salmon trout.

    Free of glutenLikely dairyLikely fish

  • Fish TacosR164

    2 gluten free tacos with fishcakes, cucumber, mango, roasted red pepper, pickled red onion & coriander, served with a coconut & oat yoghurt…

    Free of gluten, dairyLikely fish

  • Spiced Chicken TacosR135

    2 gluten free tacos with Mexican spiced free range chicken, roasted peppers, caramelised onion, mozzarella & guacamole, served with a…

    Free of gluten

  • Crustless QuicheR90

    Served with salad.

    Free of glutenLikely dairyLikely egg

  • Soup of the DayR90

    Served with either 100% sourdough / 100% rye. Swap: gluten free white toast / gluten free brown seeded toast +12.

    Vegan optionFree of dairyCan be made free of gluten

Bowls

  • Bacon PastaR162

    Mix of grain free pasta & zoodles served with a creamy coconut sauce, lean back bacon, mushrooms, spring onion, parsley, parmesan & crispy…

    Likely dairy

  • The Salmon RunR172

    Mix of grain free pasta & zoodles served with a creamy coconut sauce, salmon trout, rosa tomatoes, spring onion & dill.

    Free of gluten, dairyLikely fish

  • Wild Mex BowlR145

    Lentil non-carne served with organic corn nachos, guacamole salsa & tahini coconut & oat yoghurt.

    VeganFree of gluten, dairy

  • Buddha BowlR140

    Turmeric cauliflower, smoky butternut, baked falafels, rosa tomatoes, avo, quinoa, beetroot hummus, mixed seeds & lemon tahini dressing.

    VeganFree of gluten, dairyLikely sesame

  • Poke BowlR150

    Tamari tofu, edamame, carrot, cucumber, pineapple, avo, quinoa, pickled ginger, radish, crispy onions, coriander & ginger miso tahini…

    Vegan optionFree of dairyCan be made free of glutenLikely soyLikely sesame

  • Asian Satay BowlR150

    Quinoa sauteed with sweetcorn & edamame beans, topped with free range chicken, broccoli, avo, pickled red cabbage & crushed peanuts, served…

    Vegan optionFree of gluten, dairyLikely nutsLikely soy

Salads

  • Green GoodnessR135

    Zucchini noodles tossed in basil pesto topped with steamed broccoli, baby spinach, avo, micro greens & mixed seeds. Add: feta +32, free…

    VeganFree of gluten, dairy

  • Chickpea DelightR130

    Spiced chickpeas, cucumber, fresh tomato, chopped almonds, rocket, radish, cabbage & chopped peppers tossed in a mustard vinaigrette with…

    VeganFree of gluten, dairyLikely nuts

  • Thai ChickenR145

    Cabbage, carrots, free range chicken, sesame seeds, roasted cashews, spring onion & coriander with a Thai dressing. Add: feta +32, avo +40.

    Free of gluten, dairyLikely nutsLikely sesame

  • Chicken PestoR145

    Free range chicken, feta, avo, basil pesto, baby spinach, cabbage, carrots, caramelised onion & mixed seeds. Swap: feta for goats cheese…

    Free of glutenLikely dairy

  • Ultimate Roast VegR143

    Roasted sweet potato, beetroot, butternut, peppers & zucchini, with artichokes, mint, parsley, cashews & a mustard vinaigrette. Add: feta…

    VeganFree of gluten, dairyLikely nuts

  • SummersproutR140

    Mixed lettuce & rocket served with green beans, edamame beans, radish, feta, avo & almonds tossed in our herb vinaigrette, topped with…

    Free of glutenLikely dairyLikely nutsLikely soy

  • CaesarR145

    Baby gem lettuce tossed in our caesar dressing, topped with free range chicken, radish, parmesan cheese & garlic sourdough croutons. Add…

    Likely glutenLikely dairy

The menu’s own key: gf gluten free · df dairy free · sf sugar free · rsf refined sugar free · v vegan · b banting (legend from the intro page; the breakfast page prints icons only) · gf gluten free · df dairy free · sf sugar free · rsf refined sugar free · v vegan · b banting (legend from the intro page; these pages print icons only)

What the menu saysThe venue says it does its very best to cater for dietary needs but its kitchen does handle common allergens; it cannot promise allergen-free food and will do its best to avoid cross-contamination.
  • The venue says it does its very best to cater for dietary needs but its kitchen does handle common allergens; it cannot promise allergen-free food and will do its best to avoid cross-contamination.
  • Some dishes may be garnished with seeds; the venue asks guests to flag any allergies.

Good to know

Café

Not known yet: dog friendly, outdoor seating, wheelchair access, high chairs, takes bookings, byo, baby change. Ask the venue.

Facts

FactDetail
AddressShop 1, Constantia Village Courtyard, Constantia, Cape Town, 7708, South Africa
AreaCape Town
KindCafé · Café & brunch
Phone+27 68 605 7318
Websitewsprout.co.za
Google rating4.6 from 344 reviews
Menu read10 Nov 2026 from wsprout.co.za
Hours
  • Monday7:30am–5pm
  • Tuesday7:30am–5pm
  • Wednesday7:30am–5pm
  • Thursday7:30am–5pm
  • Friday7:30am–5pm
  • Saturday8am–3pm
  • Sunday8am–3pm
MapOpen in Google Maps

What diners say

No diner ratings yet.

Ratings are diners’ own experience. They don’t make a dish safe; neither do we.

Where this comes from

Allergen answers come from the menu’s labels first, then the listed ingredients, then a model’s judgement checked when unsure. How allergen status is decided.

Questions about Wildsprout - Constantia

Does Wildsprout - Constantia have gluten-free options?

Yes: 23 dishes are gluten free as served, and 14 more can be made gluten free on request, from the menu read 10 Nov 2026. Each dish shows whether the venue labelled it or it was read from the ingredients.

Is Wildsprout - Constantia coeliac friendly?

The venue notes: “The venue says it does its very best to cater for dietary needs but its kitchen does handle common allergens; it cannot promise…”. Eatcrush reads each venue’s own menu and says where every answer came from. It never calls a dish safe: kitchens share fryers, boards and flour, and menus change. If you have coeliac disease or an allergy, confirm with staff before you order.

What can be made gluten free at Wildsprout - Constantia?

Eggs Beni (Gluten free white or brown seeded toast +12); Shakshuka (Gluten free white or brown seeded toast +12; coconut & oat yoghurt instead of feta +8); Breaki Wrap (Gluten free wrap +16); Smashed Avo (Gluten free white or brown seeded bread +12); Creamy Mushrooms (Gluten free white or brown seeded bread +12); The Med Toast (Gluten free white or brown seeded bread +12).

When is Wildsprout - Constantia open?

Monday: 7:30am–5pm. Tuesday: 7:30am–5pm. Wednesday: 7:30am–5pm. Thursday: 7:30am–5pm. Friday: 7:30am–5pm. Saturday: 8am–3pm. Sunday: 8am–3pm. Hours can change on public holidays; check with the venue.

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