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For Landon Flowers, a 35-year-old school psychologist and personal trainer, attempting to eat away from home can be a daunting experience. After his 2018 diagnosis of ulcerative colitis, an inflammatory bowel disease, Flowers found that avoiding highly processed foods, gluten, and food dyes helps ward off his painful and schedule-interrupting flares. At restaurants, where the recipes are much more opaque than at home, eating this way can prove to be a challenge.
Generally, before dining out—or even booking trips—Flowers has to meticulously study menus to ensure there might be an option or two that works for his diet. But last summer, as Flowers walked into Disney World alongside his wife, their two young boys (ages five and one), and his sister in-law, he was worry-free. “I feel much more comfortable traveling to Disney World than I do going to any other theme parks, concerts, or sporting events,” Flowers recalls. “The park has a plethora of options for guests with unique dietary restrictions.”
Here, with the help of Flowers, registered dietitians, and other Disney World superfans with dietary restrictions, we dig into all the park’s options, so you can find food and drink that aligns with your own dining needs. The Happiest Place on Earth, indeed.
How to Navigate Disney World With Dietary Restrictions
With more than 50 million visitors annually coming from all over the world to their theme parks, water parks, shopping destinations, and resorts, Disney World’s mission is for all to feel welcome. Since they know dietary restrictions can range from uncomfortable to life-threatening, they offer ample variety, clear labeling, and a tremendous amount of TLC for food intolerances, allergies, and dietary preferences.
“When it comes to accommodating dietary needs, Disney World stands out as a shining example of inclusivity,” says Lauren Manaker, MS, RDN, LD, a registered dietitian nutritionist and the owner of Nutrition Now Counseling in Charleston, South Carolina. “Most restaurants, whether quick-service or table-service, have dedicated allergy-friendly menus.”
Plus, on the My Disney Experience app and on each restaurant’s menu, items are clearly marked if they are free of:
- Gluten
- Wheat
- Eggs
- Fish
- Shellfish
- Milk
- Peanuts
- Tree nuts
- Sesame
- Soy
“After some clients asked me about this, I did some digging online and discovered that Walt Disney World restaurants will also do their best to accommodate requests for meals prepared without lactose, corn, citrus, nightshades, and MSG,” adds Lauren Harris-Pincus, MS, RDN, a New Jersey–based registered dietitian nutritionist, the founder of Nutrition Starring YOU, and the author of The Everything Easy Pre-Diabetes Cookbook.
When making reservations (which open up to 60 days in advance), it’s easy to flag any allergies or restrictions in the booking. By doing this, you generally initiate a cast member or chef coming by your table after you’re seated to discuss your needs and help guide your order, explains Miranda Lee, a Des Moines, Iowa–based Disney content creator who follows a vegetarian diet. “It’s clear they’re working to make the magic more accessible to everyone. You can find suitable options just about everywhere, and with each new restaurant, festival, or menu refresh, they introduce even more allergy- and dietary-friendly choices.”
Where to Eat at Disney World If You Have a Restrictive Diet
As you pack your bags and mouse ears, be sure to keep in mind that Disney World admits they strive to avoid cross-contamination but can’t completely guarantee that foods are allergen-free. That said, you should feel quite safe—and definitely have ample options—at the restaurants below.
Topolino’s Terrace
The most memorable meal of Flowers’ recent trip was perched high above the parks, on the rooftop of Disney’s Riviera Resort. At this French-Italian bistro, the Flowers family enjoyed sharing the pork belly and escargot appetizers, as well as a gluten-free berry and hibiscus cake dessert. Add a couple of mocktails, the sole meunière entrée, and sweeping views of the theme parks, and you have a recipe for a memorable night, Flowers says.
Docking Bay 7 Food and Cargo
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With recipes from “across the galaxy,” this Hollywood Studios restaurant pays tribute to Star Wars. After dining here with her family, Harris-Pincus says that she looks forward to returning to this venue. “I can’t stop thinking about the gluten-friendly crispy chicken and the plant-based falafel plate with beet hummus, which comes with the most incredible garlic toum sauce.”
Another great allergy-friendly option is the tuna poke with a green papaya salad and pickled mushrooms, which is a welcome respite from fried fare, and just so happens to be free of gluten, dairy, eggs, nuts, sesame, and shellfish.
Cosmic Ray’s Starlight Café
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Whether you need to steer clear of tree nuts, dairy, eggs, or meat, this family-friendly Magic Kingdom restaurant is a safe zone. Plus, it offers gluten-free buns as an option for all its offerings, which makes it easier to feed the entire family theme park staples like burgers and grilled chicken sandwiches, Harris-Pincus points out. The eatery also offers allergy-friendly dishes like gluten-free mac and cheese, dairy- and gluten-free vegan “cheeseburgers,” and nut-free salads.
Sanaa
Bread service is often a bummer for folks with dietary restrictions, Manaker says, but not at this Animal Kingdom African and Indian hot spot. They serve an allergy-friendly naan for everyone to enjoy. It’s made with gluten-free grains and, unlike more traditional naan, is not brushed with melted butter, so it’s suitable for those who need to avoid dairy, too. Rip and dip the flatbreads into roasted red bell pepper hummus, tamarind chutney, mango chutney, tomato-date chutney, coriander chutney, garlic pickle, red chile sambal, and jalapeño-lime pickle. Just be sure to save room for the seasonal sustainable fish with charred corn relish and garlicky peri peri sauce; a stellar option for diners avoiding eggs, nuts, sesame, shellfish, and soy.
Skipper Canteen
Lee loves the flavorful finds hiding out inside this Magic Kingdom restaurant, with diverse offerings that nod to South American, Asian, and African foodways. Heart-healthy fish and seafood selections fill the starter and entrée sections, including a gluten-, egg-, and milk-free tuna tiradito appetizer (complete with a zippy ají amarillo broth) and the gluten- and lactose-free Nile Nellie’s Noodle Bowl with stir-fried shrimp and tamarind sauce. Vegetarians can dive into the curried vegetable stew with coconut rice.
Be Our Guest Restaurant
“Dining in this Beauty and the Beast–themed restaurant feels magical, and their allergy-friendly menu is as spectacular as the vibes,” Manaker confirms. The French-American Magic Kingdom restaurant is a Flowers family favorite, too, especially when they’re craving a more upscale experience. Modeled after Beast’s castle, Be Our Guest’s three-course prix fixe menu can be as tailored as Belle’s dress, where options free of common allergens are plentiful. We have our eyes on the dry-aged Duroc pork chop, paired with potatoes, veggies, and herb sauce. (It’s a winner for anyone who avoids gluten, eggs, seafood, nuts, sesame, and soy.)
Satu’li Canteen
Think of this Disney Animal Kingdom stop like Chipotle or Subway with global flair. “For quick service, this is a hit,” Lee raves. “It’s customizable, fresh, and allergy-aware.” Select your base (red and sweet potato hash, rice and black beans, whole grains and rice, or salad), add a protein, and finish with a crunchy vegetable slaw and your sauce of choice. (The creamy herb dressing is the move, says Harris-Pincus, who is also a fan of the eatery.) There are countless ways to personalize your plate so you can build a tasty meal no matter what foods you need to avoid.
Sunshine Seasons
If all of the activity and warm weather have you craving something a little lighter, head to EPCOT, where you’ll find what Harris-Pincus says is one of the most produce-forward dining venues in all of Disney. She frequents this fast-casual food court for the premade grab-and-go gluten-free power greens salad with quinoa, berries, almonds, and feta. Many of the dishes are free of gluten, lactose, and peanuts. And folks who also need to avoid eggs, sesame, and shellfish should check out the rotisserie chicken, paired with yellow rice and black beans.