• Sunday, September 23, 2018
A Guide to Gluten Free Dining at Epcot

A Guide to Gluten Free Dining at Epcot

Allergy restrictions and special diets can make dining at new locations tricky, especially at a theme park likely to have a long line at any restaurant you stop at. In the hopes of making the process easier (and quicker!), check out this complete guide to gluten free dining around the world at Epcot!

Future World

Innoventions

In Future World there are not quite as many dining locations in comparison to the World Showcase, but there are a handful of spots that have allergy friendly menu additions. At quick service restaurant Electric Umbrella, gluten free diners can choose from a variety of entrees. The 1/3 LB Angus burger can be served on an allergy friendly bun with bacon, American cheese, and a side of gluten free french fries. The mojo pulled pork burger, topped with cilantro lime aioli, can also be ordered on an allergy friendly bun. Salad options include vegetable quinoa salad with cauliflower, carrots, cabbage, cucumbers, tomatoes, edamame and agave lime dressing or an Energy Salad made with fresh greens, roasted chicken, seasonal fruit and feta cheese.

Kids can choose a hamburger or cheeseburger on an allergy friendly bun, chicken strips, or macaroni and cheese made with rice pasta, all served with a side of apple slices.

The Seas with Nemo & Friends

The Coral Reef Restaurant is one of the fancier table service restaurants at Epcot, and offers an extensive menu with quite a few dishes available for people with specific dietary concerns. Appetizer options include crispy Rhode Island calamari, jumbo shrimp cocktail, lobster bisque, caesar salad, and a seasonal house salad with mixed greens, raspberry vinaigrette, fresh berries, feta cheese and sunflower brittle.

Main course options range from tempura fried cauliflower with baby potaotes, soy sausage crumble, baby spinach, tomatoes, and peppers to pan seared mahi mahi with coconut lime sauce and mango avocado salsa. Another GF dish is shrimp and cheddar grits with local corn succotash, andouille sausage, and creole spice emulsion. The kids’ menu offers grilled fish with brown rice and fruit or a Jr. Reef steak with roasted potatoes and broccoli.

End the meal with some mango sorbet or the Chocolate Wave, which is a warm flourless chocolate cake topped with chocolate curls and raspberry gelato.

The Land

Possibly the most unique restaurant at Epcot, the Garden Grill Restaurant is a rotating table service restaurant located inside The Land pavilion. The family-style dining experience features a variety of dishes made with fresh ingredients grown right there in the garden’s Greenhouse (featured in the Living with the Land attraction). For breakfast, gluten free diners can enjoy seasonal fruit, allergy friendly muffins, scrambled eggs, bacon, sausage links, allergy friendly waffles, and hash browns.

The lunch/dinner offerings include two GF appetizers; allergy friendly rolls and a Farmer’s salad made with Greenhouse crops like lettuce, cucumbers, tomatoes and radishes. For the main course, guests can dig in on home-style pot roast, all natural sliced turkey breast with gravy, and Italian sausage with sauteed peppers and onions, all accompanied by rice pilaf, fresh seasonal veggies and french fries. Top off the meal with a berry short cake paired with vanilla bean whipped cream.

The Land pavilion’s quick service spot, Sunshine Seasons, is a cafeteria style dining room with several different “shops”. The Grill Shop serves three gluten free meals: oak grilled salmon with cheese grits and andouille corn succotash, oak grilled rotisserie chicken with yellow rice and black beans, and slow roasted pork loin with mashed potatoes, corn on the cob, and house mad barbecue sauce. At the Soup & Salad Shop, you’ll find a Power salad loaded with kale, brussel sprouts, broccoli law, chicory with quinoa, dries cherries, goat cheese and almonds topped with a spiced honey vinaigrette. The salad can be ordered with or without chicken.

For kids there are two Mickey Check Meals, either salmon or a chicken drumstick, both served with GoGo sQueez applesauce and carrots.

World Showcase

Because the World Showcase is made up of 11 different countries, each pavilion has at least one restaurant to represent the culture and flavors of its nation. Because of this, there’s a pretty good variety of gluten free dining experiences to be had in the Showcase.

Mexico

Two of the restaurants found in the Mexico pavilion have menus with quite a few menu options for people avoiding gluten. For table service dining, head to La Hacienda de San Angel. Start with one of three GF appetizer options: Agua Chile de Camaron (shrimp with lime juice, chile serrano and cilantro served over guacamole), Crema de Elote (corn cream soup with julienne spicy tortillas, roasted corn kernels and Mexican sour cream), or Ensalada de la Hacienda (spinach salad with queso fresco, tomatoes, pomegranate, pine nuts, and avocado with mustard vinaigrette dressing).

There are also two Parrillada, or dishes for two, options. Del Mar is a plate of shrimp, fish, scallops and vegetables served with beans and fresh salsa. La Hacienda is made up of New York strip steak, a half chick al pastor, and chorizo with vegetables, beans and fresh salsa.

La Hacienda de San Angel offers quite a variety of gluten free Platos Principales (main courses). For a fish meal, try the pan seared snapper in a tequila butter cascabel pepper red pepper reduction with roasted tomatillos, onions, chiles toreados, queso fresco and corn esquites. Other options include sirloin steak, Costillas en Salsa de Chile (braised short ribs topped with chimichurri), Pollo al Pastor (achiote marinated baked chicken) and Carnitas Yucatecas (pork confit with pico de gallo, cabbage, citrus juice, and avocado salsa).

It’s important to note that although the tortilla chips are gluten free, they are made in a shared fryer so there may be a risk of gluten coming into contact with the chips.

At Mexico’s other table service restaurant, the San Angel Inn Restaurante, gluten free diners can start their meal with Sopa Azteca which is a traditional tortilla soup before choosing from a long list of entrees that are allergy friendly. This dining spot may just have the largest gluten free menu for entrees, any one of the following dishes would be a safe option:

  • Camarones al Ajillo: Garlic sauteed shrimp with chile guajillo and cantimpalo chorizo served over garlic roasted potatoes
  • Tacos de Costilla de Carne: Braised short rib, poblano peppers, and onions served with guacamole, beans and rice accompanied by corn tortillas and salsa verde
  • Mole Poblano: All natural grilled chicken breast topped with a classic mole sauce made with pine nuts, spices, and a hint of chocolate served with parsley, white rice, poblano rajas and corn tortillas
  • Carnitas de Puerco: Slowly braised pork carniats served with roasted zucchini, rice, beans and corn tortillas
  • Pescado a la Talla: Achiote marinated catch of the day with creamy poblano potatoes topped with queso fresco and cream mexicana served with plantains
  • Tacos al Pastor: Pastor marinated grilled pork served with roasted pineapple, white onions, cilantro and salsa verde accompanied by black beans, esquites, and corn tortillas
  • Catch of the Day a la Veracruzana: Served atop roasted potatoes with cilantro lime vinaigrette and veracruzana sauce made with capers, olives, bell peppers, Spanish onions and tomatoes
  • Ensalada de Vegetables: Lettuce with tomatoes, carrots, red bell peppers, avocado, and onions served with low-fat Italian dressing or house made honey mustard
  • Salmon a la Parilla: Grilled salmon served over mixed greens, baby corn, red onion, and jicama in avocado vinaigrette
  • Chile Relleno con Camaron: Stuffed poblano pepper with rice and shrimp in salsa ranchera topped with queso fresco
  • Ensalada con Pollo Asado: All natural grilled chicken breast served over spinach, goat cheese crumbs, diced mango, and toasted pumpkin seeds in a lime vinaigrette
Norway

Akershus Royal Banquet Hall offers buffet/family style dining with some of Disney’s most beloved princesses. The character dining restaurant is located in the Norway pavilion, and has gluten free options for breakfast, lunch and dinner. The breakfast “Taste of Norway” buffet features assorted cheeses (Gjetost and Jarlsberg), assorted fruits, sliced meats (salami and turkey), smoked salmon and Glasmeister herring as gluten free options. Family-style breakfast offerings include a hot platter of scrambled eggs, potato casserole, bacon and sausage, allergy friendly waffles, allergy friendly muffins and potato hash browns.

For lunch and dinner, diners can start with the Taste of Norway sampler with tasting portions of salmon and meatball entrees, grilled Vassakorv sausage, and braised cabbage. Laks, which is a girlled filet of salmon smoked with a ragout of white beans, garlic crostini and citrus smoked salmon butter makes for a safe entree option as well as traditional Kjottkake (Norweigan meatballs) with olive oil mashed potatoes and seasonal vegetables or Svinestek me Frukt (pan seared pork tenderloin) with multigrain pilaf, sauteed mushrooms, and an asparagus and tomato salad. The lunch/dinner buffet features side dishes like assorted meats and cheeses, potato salad, peppered mackarel, broccoli slaw, and an assortment of salads.

Akershus Royal Banquet Hall’s dessert menu features a selection of frozen treats such as raspberry sorbet, chocolate or vanilla soy dessert, vanilla rice milk dessert, or vanilla coconut dessert, all allergy friendly ice cream style options.

There is certainly no shortage of meals for junior gluten free diners either. The kids’ menu feature three GF Mickey Check meals: grilled chicken breast, salmon, or junior beef, all served with steamed rice and seasonal vegetables. Other kid-friendly options include kids’ Norwegian meatballs, pizza made with allergy friendly crust, or macaroni and cheese made with rice pasta.

Germany

Germany table service Biergarten Restaurant is also a buffet-style dining location with some gluten free options at each buffet bar. The salad bar offers mixed green, cucumber, carrot, tomato, beet, cabbage and mushroom salads as well as potato salad, chicken salad, and sausage salad. Safe dressing options at this bar are a tarragon dressing and a creamy herb dressing. At the soup bar, there is a gluten friendly split pea soup option. As for entrees, diners can choose from roasted potatoes, roasted chicken, sauteed green beans, salmon in a mustard dill sauce, and a German saurkraut sausage platter. The carving station serves roasted pork loin, braised red cabbage and warm potato salad as gluten free options. Kids can choose roasted chicken, frankfurters, and sauteed green beans and for dessert, seasonal fruit salad or red berry compote are great options.

Italy

In the Italy pavilion, Tutto Italia is a table service restaurant that offers a variety of dishes that are good for people looking for a gluten-free meal. Starters include Fior di Latte Caprese, made of vine ripened tomatoes, basil, Maldon sea salt and Tuscan olive oil and Insalata Mista with endives, arugula, radicchio, white asparagus, radishes and balsamic vinaigrette. For the main course, you can order dishes such as Pasta Alla Caprese with rice pasta, pomodoro sauce and burrata cheese or Risotto Crema di Mais e Gamberi, which is made with arborio rice, sweet corn, and lemon shrimp. Other options include a pan seared salmon filet with cream of corn, roasted green onions and crispy pancetta and a 12 oz New York strip steak with crispy rosemary potatoes and herb butter. End the meal with Panna Cotta alla Vaniglia, made up of strawberry compote and Biscotto All’Arancio.

The American Adventure

Liberty Inn, a quick service restaurant in the American Adventure pavilion, serves gluten friendly versions of classic American meals. The All-American burger,  classic cheeseburger, and grilled vegetarian burger can all be served on an allergy friendly buns upon request. The flame broiled all-American burger comes loaded with Vermont sharp cheddar, smoked bacon, lettuce, tomato, and a pickle while the classic burger is made up of American cheese, lettuce and tomato. All three burgers are served with a side of gluten free fries and a fruit cup. Other options include chicken strips or a Cobb salad featuring field greens, grilled chicken, avocado, egg, bacon, tomato, cucumbers, apples and blue cheese topped with a sherry vinaigrette. On the kids’ menu, diners can choose macaroni cheese made with rice pasta, chicken strips, a cheeseburger on an allergy friendly bun, or a chicken apple salad. All kids meals are served with a side of apple slices.

United Kingdom

The Rose & Crown Dining Room in the United Kingdom pavilion serves authentic flavors from across the pond, including a few appetizers and entrees for gluten free diners. The restaurant’s GF appetizers are potato and leek soup, Coronation salad, and a United Kingdom cheese platter, made with Stilton, Irish Cheddar, and Cotswald cheeses.

Main course options include Chicken Masala Curry with seasonal vegetables and brown rice, traditional corned beef and steamed cabbage with carrots and red potatoes, and vegetable cottage pie, which is made with seasonal vegetables, cauliflower cream sauce, goat cheese, and mashed potatoes served with piccalilli. For dessert, opt for lemon scones with berry compote and cream!

There are a few kids menu offerings as well, like a house salad, baked cod with brown rice and fresh fruit, or grilled chicken with brown rice and green beans.

Canada

The Canada pavilion is home to a fancier table service restaurant called Le Cellier Steakhouse. Although it’s not the most diverse gluten free dining location in the park, it is possible to enjoy a full allergy friendly meal here. As far as appetizers go, there is a tomato peach burrata option made with heirloom tomatoes, Masumoto peaches, jamon serrano, mache lettuce, vanilla-peach vinaigrette, ice wine gastrique, and chocolate granola.

Not surprisingly, the menu at Le Cellier is primarily made up of steak dishes. The black angus rib eye steak is served with fingerling potatoes, wilted baby spinach, fried capers, creamy mustard sauce, and maple bordelaise butter. The Le Cellier filet mignon is AAA Canadian tenderloin accompanied by mushroom risotto, asparagus tomato relish and truffle butter sauce. For a non-red meat option, go for the maple brined Kurobuta pork poterhouse with olive oil crushed Yukon gold potatoes, swiss chard, a vidalia onion demi glace and pimiento cheese. All three of these entrees can be ordered as a gluten free meal.

Side dish options include loaded mashed potatoes, seared scallops, and Le Cellier poutine made of GF french fries loaded with Canadian cheddar cheese, truffles, and red wine reduction.

Kids can choose from two Mickey Check Meals, grilled chicken or salmon served with brown rice and green beans, or opt for a kids’ house salad with fat free ranch or a kids’ grilled sirloin with french fries and veggies.

The most important thing to remember is that some of these meal options may be substitutions or special requests, so it is still crucial to alert the dining staff to any severe allergies/intolerance before you order! For more guides to gluten free dining, check out the guide for Magic Kingdom and other popular attractions on the Tickets2You blog!

 

 

 

 

 

 

 

 

 

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