One of Epcot’s great offerings? The FOOD!
There are a lot of eating options around the World Showcase, but you might automatically think you’re out of luck as a gluten-free eater because of things like tortillas in Mexico, or the pasta in Italy.
Wrong!
Trying to eat gluten free on any vacation can cause massive anxiety. You want to be able to indulge and enjoy, but having celiac disease or a gluten intolerance makes that a pretty complex endeavor. Beyond just making sure the dishes themselves you order are gluten-free, you also have to worry about how it’s prepared in the kitchen.
Luckily, all of Disney World property underwent a food standards commitment in 2015 to help better service visitors with gluten sensitivity. With the rising population of food allergy sufferers and the large number of visitors who stay on Disney property, having safe alternatives made it a higher priority. As a gluten-free eater, you have nothing to fear, and an abundance of gluten free and even HEALTHY options all over the place. Epcot is interesting in that many of their stores and restaurants in the World Showcase are actually owned by third parties. However, they do follow the 2015 guidelines that Disney instituted around gluten free menu options. Many of the restaurants will be able to accommodate you with some form of gluten-free meals, but here are some easy ones that you can go to straight off the bat.
Gluten Free Epcot Meal Options
- Via Napoli (Table Service in World Showcase: Italy) When you hear “Italian food,” it’s easy to assume it’ll all be pasta and you’ll be munching miserably on a salad. But, good news: pasta is just ONE of the specialties at this quaint eatery located in the Italy section.
- Caprese salad
- Melon & prosciutto
- Multiple classic-style salads
- All their veggie and potato sides are fair game
- Sea bass
- NY Strip
- YES! They have gluten-free pasta options with penne caprese and fusilli bianchi.
- Le Cellier (Table Service in World Showcase: Canada) Thanks to the meat-centric menu at this delicious steakhouse, there are a bunch of entrees that fit the gluten-free bill!
- You are pretty safe with any steak here. Just make sure to stress to your server you’re gluten-free
- Scallops
- Salmon (skip the sauce unless your server has alternatives)
- Mussels
- Asparagus
- Beans & Carrots
- Carrots & Celery
- Udi’s dinner roll (just ask the server)
For dessert, ask about their Rice Dream ice cream option! They also sometimes rotate in different desserts that could have gluten-free options.
- Biergarten (Buffet Table Service in World Showcase: Germany) This buffet has a wide range of things that will definitely fill your tummy. Bonus for the fun entertainment and atmosphere!
- Wurst Salad
- Potato Salad
- Red Cabbage
- Beet Salad
- Pickles
- Roasted Potatoes
- Pork
- Chicken
- Salmon (skip any sauce, though!)
- Bratwurst
- Sauerkraut
- Veal Loaf
For dessert, ask about those dreamy Snickerdoodle cookies!
- Coral Reef (Table Service in Future World, West Side) The seafood here means a huge menu with gluten-free grubbin’.
- Calimari
- Lobster bisque
- House or Caesar salad
- Shrimp cocktail
- Shrimp & grits
- Herb chicken breast
- Grilled bone-in pork chop
- Seared Mahi Mahi
- Sirloin steak
- Tempura-friend cauliflower
- Add-ons: Jonah crab legs or shrimp skewers
For dessert, their Chocolate Wave cake is a rich gluten free option, or you can opt for the lighter mango sorbet.
- Garden Grill (Table Service in Future World, West Side) Fair warning, this IS a character meal. Since we generally make recommendations specifically for adults, I just want to call out that this one can feel more kiddie-centric….but it’s a great all-you-can-eat option for gluten-free folks.
- Gluten free rolls (YAAAAAAAAAAAAS!)
- Bottomless garden salad
- Grilled beef with chimichurri
- Roast turkey breast
- Rice pilaf
- Veggies
- French fries
Their strawberry shortcake comes with the meal, and y’all….yum. Also, if the characters drop by, don’t worry, they’re gluten-free too. 😉
- Sunshine Seasons (Quick Service in Future World, West Side) This is located just down the escalator from Garden Grill, and it’s one of my favorite quick service places. They have fresh, healthy options that are a wonderful break from the burgers and fried stuff you frequently find at other counter service options. While the Wok Station and Sandwich Station are off the table for gluten-free eats, the focus on health still makes it a GREAT quick service spot for folks that need to eat gluten free.
- Grilled pork chop with mashed potatoes and corn
- Oak-grilled salmon with cheese grits and andouille corn succotash
- Rotisserie chicken with yellow rice and black beans
- There’s also a salad station to make your ow
n
For dessert, grab yourself a creme brulee!
Gluten Free Snacking at Epcot
- Refreshment Port (right near Canada Pavilion): Dole Whip
- America Pavilion: Turkey Leg
- Sunshine Seasons: Fruits & veggies
Going to the other parks?
Check out Magic Kingdom Gluten Free Recommendations
You can also pack your own food and snacks if that helps take out some of the gluten-free stress.