Guide to Dining Gluten Free at Epcot 2026

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If you are planning a trip to Disney World as someone who eats gluten free, you are in luck! Dining gluten free at Disney World is a dream. Disney chefs go above and beyond to give everyone a good dining experience.

While all of the Disney parks have great gluten free options, Epcot is probably the crown jewel of the collection. Gluten free dining at Epcot is both easy and delicious.

However, at Epcot you have so many options, things can get a bit overwhelming. That’s why I put together this Epcot gluten free guide to try to streamline things and make it a little more straightforward for you.

Table of Contents

Eating at Epcot Gluten Free

Before we go any further, make sure you check out my overall guide to eating gluten free at Disney World. That post will give you all the ins and outs for how to navigate special dietary needs at Disney in general.

Once you’ve learned all about that, now it’s time for the really fun part: figuring out what gluten free delights wait for you in Epcot!

An important thing to note about the Epcot restaurants: Most of the restaurants in World Showcase are not run by Disney, they are run by the pavilions themselves. As a result, you won’t find allergy friendly menus accessible online. You have to ask about gluten free options directly at the restaurant.

Also, the Cast Members in the pavilions are from the country represented. This can create a language barrier at times when trying to explain your dietary needs. That being said, this is Disney and the same procedures for allergy friendly dining exist in all of these restaurants.

Keep in mind that all of the Disney restaurants are constantly changing their menus. They can change at any point in time. In this post I’ve listed the current gluten free menu options at the restaurants. However, they could literally change tomorrow. Always make sure to cross reference the menus at the time of your trip.

Gluten Free Quick Service at Epcot

Of all of the parks, Epcot is the place where I would say that not all gluten free Quick Service restaurants are created equal. In fact, there are several I would avoid entirely.

This isn’t necessarily a reflection that they are bad, it has more to do with the fact that there are so many good options you shouldn’t waste your time at restaurants with minimal options.

With this in mind, the restaurants I have listed below are those that I’ve deemed as good options. I’ve left off restaurants that have only one menu option that has to be so modified that it has no flavor.

There is truly no reason to eat a meal like that in a place like Epcot where there are so many phenomenal options to choose from.

Connections Cafe/Eatery

Connections Cafe and Eatery are connected to one another. Connections Cafe is actually a Starbucks and is of course very popular.

Connections Eatery has a lot of variety in the menu, making it popular for families who want options for everyone. However, all of that variety doesn’t translate to gluten free. That being said, there are still some really solid gluten free menu options.

In particular, Connections Eatery is a good option for kids who want normal “kid” food that’s gluten free. They even have gluten free chicken strips!

Current Connections Eatery Gluten Free Menu

French Bistro Burger: Gourmet Beef Blend, Caramelized Onions, Bacon, Brie, Mushrooms, Dijon Mayonnaise, Allergy-Friendly Bun
American Classic Burger: Gourmet Beef Blend, Lettuce, Pickle, Tomato, and Cheddar on an Allergy-Friendly Bun
Peruvian Salad: Field Greens, Sweet Potatoes, Avocado, Chuclo, Onions, Sweety Drop Peppers, Canchita, Spiced Sesame Vinaigrette
Allergy-Friendly Kids’ Chicken Strips: Served with choice of two Sides and choice of Small Lowfat Milk or Small DASANI® Bottled Water
Kids’ Cheeseburger: Served with choice of two Sides and choice of Small Lowfat Milk or Small DASANI® Bottled Water
Coleslaw (Side)
French Fries (Side)
A Cuties® Mandarin (Side)

Crepes A Emporter by La Creperie de Paris (France)

Can I tell you how excited I get by the prospect of gluten free crepes? Like seriously excited! Crepes A Emporter is a take out window located at the end of the building housing La Creperie de Paris (the table service version).

There are no tables or seats to sit down at as it is solely a take out window. But don’t let that deter you from having gluten free crepes and galettes.

The buckwheat galettes are naturally gluten free, this is what allows these savory treats to be a possible gluten free option. The Cast Members will happily serve the sweet crepes on the galette shell to give you even more options.

Make sure you tell the Cast Member that you eat gluten free and would like your sweet crepe in a buckwheat crepe instead of the normal crepe.

The only item on the menu you cannot have is the Bechamel, Cheese, and Ham Galette, as the bechamel sauce contains flour.

Crepes A Emporter gives you a great, quick option to have a quick, light crepe/galette meal. However, I would highly recommend considering a sit down meal at La Creperie de Paris. It’s one of my favorite Epcot restaurants.

Current Crepes A Emporter Gluten Free Menu

Cream of Brie Cheese Galette
Ratatouille Galette
Butter & Sugar Crêpe (served on buckwheat crepe)
Housemade Hazelnut & Chocolate Spread Crêpe (served on buckwheat crepe)
Red Berries Crêpe (served on buckwheat crepe)
Vanilla or Chocolate Ice Cream Crêpe

La Cantina de San Angel (Mexico)

La Cantina de San Angel boasts an absolutely superb location right along the lake in the Mexico Pavilion. And as all of us gluten free eaters know, Mexican food is friend, not foe!

I don’t know about you, but when I’m in the real world, Mexican food is my default option when I’m not sure what else I can eat. At least I know I’ll be able to find something.

It is important to know that the tortilla chips are not considered gluten friendly because they are fried in a shared fryer. So, if you are sensitive to cross-contamination, they are a no go for you.

The restaurants in the Mexico pavilion are not operated by Disney so there is no designated gluten free menu. However, we do know that some of the menu items are automatically gluten free.

Current La Cantina de San Angel Gluten Free Menu

Tacos de Barbacoa: Shredded Beef on homemade Corn Tortillas topped with Red Salsa and Cilantro. Served with Rice and Black Beans with Queso Fresco
Tacos de Pollo: Marinated Grilled Chicken covered in Red Salsa on homemade Corn Tortillas topped with Cilantro. Served with Rice and Black Beans with Queso Fresco
Arroz Bowl with Marinated Grilled Chicken: Rice bowl topped with grilled chicken, corn, spicy tomato salsa, pickled onions, queso fresco and cilantro
Arroz Bowl with Barbacoa Beef: Rice bowl topped with barbacoa beef, corn, spicy tomato salsa, pickled onions, queso fresco and cilantro

Refreshment Port

Whether or not this restaurant has a gluten free option largely depends on what is available during one of the Festivals. That is because Poutine is the name of the game here!

The Traditional Poutine that is a permanent menu option is not considered gluten free. You would have to remove the gravy, and what’s the point of having poutine if you have to do that?

However, the Festival poutine options often have gluten free options without having to remove ingredients. So, if there’s a festival going on, this is a solid option.

Regal Eagle Smokehouse

In my opinion, if you absolutely want to have a quick service meal at Epcot, then Regal Eagle Smokehouse should be your choice. Regal Eagle is located in the America Pavilion of World Showcase.

As you can predictably guess from the name, this menu focuses on BBQ and American style food.

Just by it’s nature, barbecue in and of itself is already gluten free. By adding in gluten free garlic toast you wind up with most of the menu being an option.

And on top of all that, it’s delicious! You can check out this Regal Eagle Smokehouse review to get my full thoughts.

Current Regal Eagle Smokehouse Gluten Free Menu

BBQ Platter: Memphis Dry-rubbed Pork Ribs, North Carolina Chopped Smoked Pork Butt, and Smoked Sausage served with Allergy-Friendly Garlic Toast and choice of Side
BBQ Burger: BBQ Burger served on Allergy-Friendly Garlic Toast and topped with BBQ Pulled Pork, Lettuce, Tomato, and Plant-based Garlic Aïoli with choice of Side
North Carolina Chopped Smoked Pork Butt Platter: Allergy-Friendly Garlic Toast and choice of Side
Kansas City Smoked Half Chicken: Served with Allergy-Friendly Garlic Toast and choice of Side
Sliced Texas Beef Brisket Sandwich: House-smoked Beef Brisket Sandwich on Allergy-Friendly Garlic Toast served with choice of Side
Kids’ Allergy-Friendly Chicken Strips: Served with Coleslaw and Watermelon and a choice of Small Lowfat Milk or Small DASANI® Bottled Water
Kids’ Cheeseburger: Grilled Angus Burger topped with American Cheese on Allergy-Friendly Garlic Toast served with two (2) sides of Watermelon and choice of Small Lowfat Milk or Small DASANI® Bottled Water
Kids’ Salad with Chicken: Chopped Romaine with Chilled Pulled Chicken, Tomato, Cucumber, and a choice of Small Lowfat Milk or Small DASANI® Bottled Water
Baked Beans with Burnt Ends (Side)
French Fries (Side)
Fresh Watermelon Slices
Allergy Friendly Chocolate Chip Cookie

Sunshine Seasons

Sunshine Seasons is a large, cafeteria style eatery located inside of The Land pavilion. If you ride Soarin’ you really can’t miss the restaurant as the seating is all throughout that floor.

Sunshine Seasons is open for most of the park day, however, the only food available after 4p is grab-n-go style. The menu is predominantly for breakfast and lunch (up to 4p), after that the grab-n-go menu is offered.

We’ve eaten here only once, and the food was fine. It’s nothing to necessarily write home about, but it will certainly get the job done.

Current Sunshine Seasons Gluten Free Menu

Rotisserie Chicken: served with Yellow Rice and Black Beans
Stir-fried Chicken: Teriyaki Chicken, Peppers, Onions, Pineapple, White Rice, and a Tangy Sweet-and-Sour Sauce
Power Salad
Power Salad with Chicken
Oak-grilled Salmon: Served with Mashed Potatoes and Ratatouille
Kids’ Salmon
Kids’ Chicken Drumstick
Apple pack
Apple slices
Applesauce
Pickle in a pouch
Assorted fruit cups
Roasted red pepper hummus
Allergy friendly cookie

Gluten Free Table Service at Epcot

Here is where we really see why Epcot is a step above the rest in terms of food. Now, all of the Disney parks have many restaurants with gluten free options. But Epcot’s list is extensive.

Epcot has a ton of restaurants to begin with and most of them have great gluten free options.

Where the table service restaurants truly shine is in the customization. What most often happens is you work with the wait staff or chef to decide exactly what you want to eat. Very often, chefs will ask what on the menu looks good to you and they will customize it to meet your needs.

The chefs will omit certain ingredients or substitute portions of the dish you can’t have with something that you can. It’s truly amazing.

Most of the restaurants within World Showcase are not run by Disney World, however, they still follow Disney’s standards in their allergy friendly offerings.

However, this means that there aren’t always published allergy friendly menus, making it a little trickier to know what your options are ahead of time. In the list below I’ve included gluten free menu options when it’s been officially published, or when I know what can be made gluten free.

Even without a published allergy friendly menu, most restaurants can still accommodate you, it’s a just a matter of to what degree. And there are absolutely some restaurants that I would avoid because the options aren’t worth it when there are so many other amazing choices.

Akershus Royal Banquet Hall

Akershus Royal Banquet Hall is a princess character meal located in the Norway Pavilion. As should be expected, the menu focuses on traditional Norwegian food.

Akershus serves breakfast, lunch, and dinner in a family style format. This means that all of the food options are brought out on platters for everyone to share. But don’t fret, this isn’t a mess of cross-contamination.

Whenever food is served family style and someone has a food allergy, that individual will have their own separate platters of food to avoid cross contamination.

Honestly, while they of course come up with adequate substitutes, I would probably not go to the breakfast as a gluten free eater. It’s very expensive in general and pastry heavy.

They do have a gluten free waffle mix so you can have the waffle platter like everyone else, and they typically substitute a charcuterie board style offering instead of the pastries. So there are options, but compare breakfast with lunch/dinner and base your decision off of that.

Current Akershus Royal Banquet Hall Gluten Free Menu

KjØttkake: Norwegian Meatballs
Kylling: Chicken with Apple and Fennel Preserves
Pan-seared Salmon
Plant-based Bratwurst
Gulrøtter og Grønne Bønner: Carrots with Green Beans
Potetstappe Med Brun Saus: Mashed Potatoes and Gravy
Mixed Greens: Spring Mix with Lingonberry Vinaigrette
Kål: Green Cabbage
Cinnamon Butter
Rice Cream with Strawberry Sauce
Plant-based Vanilla Gelato

Biergarten Restaurant

It’s time to travel to Germany! Biergarten is a buffet style restaurant that serves lunch and dinner, of course with a German-centric menu.

When eating at a buffet at Disney World you have a couple of options. First, if you are comfortable with it you can eat directly from the buffet, choosing the foods labeled as gluten free.

Second, you can let a chef know what foods you want to eat and they can cook your food separate in the kitchen and bring it directly to your table.

When you arrive at the restaurant, ask for the allergy friendly menu so you can clearly see your options. Buffet menus are not listed completely on the website just in general, let alone listing gluten free options. But rest assured, there are more gluten free options than you can reasonably eat.

Buffet menus are constantly rotating items, so the exact menu you see may vary from what I list here, but it will give you a good feel for what you can eat.

They have gluten free rolls as well as gluten free brownies and cookies. You can always do what I did and add caramel or vanilla sauce to your brownie!

Current Biergarten Gluten Free Menu

A number of different salads at the salad bar: Seasonal salad, tomato salad, cucumber and radish salad, potato salad, beet and apple salad, wurst salad, ring bologna, liverwurst
Entrees:
- Sausages (bratwurst and regensburger)
- Roasted potatoes
- Roasted chicken
- Sauerkraut
- Green beans
- Salmon with charred onion vinaigrette
- Frikadellen/Meatballs
- Veal pot roast
- & more!

Chefs de France

Here is the first restaurant on this list where identifying the gluten free menu is tricky. Not because there aren’t any options, but because they don’t have an allergy friendly menu per se.

At Chefs de France the staff works with you to take one of the regular menu items and make it gluten free. Clearly there are certain dishes which simply won’t work, but there are plenty of others that can be made gluten free with omissions or substitutions.

Really, this is a possibility at every Disney restaurant, it’s just easier to execute at some than others.

Chefs de France is open from 12p-3:00p for lunch and 4p-8:55p for dinner. The menu is the same for both meals, as are the prices.

Since there is no set gluten free menu, I’m instead going to list examples of options that I know have been made gluten fee, just to give a sample.

Current Chefs de France Gluten Free Menu

French Onion Soup (made with GF bread)
Boeuf Bourguignon (Braised beef in Cabernet, pearl onions, carrots, mushrooms, substitution for linguine)
Filet de saumon, riz pilaf, sauce beurre blanc (Seared Salmon, rice pilaf, sweet peas and carrots, beurre blanc sauce)
Steak Frites, entrecote grillé, pommes frites, sauce bérnaise (Grilled Strip Loin, french fries, béarnaise sauce)
Ratatouille Provençale (Ratatouille, quinoa, olive vinaigrette, basil, tomato sauce)
Crème Brûlée

Coral Reef

In terms of an interesting atmosphere, Coral Reef is right up there in Epcot. This restaurant is located next to The Seas and borders the large aquarium tank. That means you can spend the meal watching the fish and sharks swim around.

Of course, some tables are better than others. We were lucky enough to sit right next to the tank and it was awesome.

The Coral Reef menu has some decent gluten free options to choose from. As I’m sure you can imagine, the menu is very seafood focused, so if you don’t like seafood, this restaurant probably isn’t for you.

The overall theme of the food is Florida Coastal cuisine. There are actually a lot of good options, including on the kids’ menu.

Current Coral Reef Gluten Free Menu

Caribbean Salad
Chicken Wings
Grilled Snapper
Seafood Boil
Mojo Chicken
Surf n Turf
Guava Braised Short Rib
Chocolate Mousse Bar
Kids’ Grilled Chicken
Kids’ Guava Braisted Short Rib
Kids’ Fish of the Day
Kids’ Grilled Shrimp
Kids’ Sides: Mashed Potatoes, Fresh Fruit, Caribbean Rice, Broccoli, Corn on the Cob, Plantain Chips, Yuca Fries

Garden Grill

Garden Grill is another restaurant that scores points for having a neat setting. This restaurant is located in The Land Pavilion on the top floor. The entire restaurant slowly rotates and overlooks Living with the Land.

In addition to all of that, Garden Grill is a character breakfast featuring Chip n Dale, Mickey Mouse, and more.

Garden Grill is billed as a harvest feast, and the food is served family style. All of the food is placed on the table and the entire group shares the platters. For people with dietary restrictions, you’ll get your own separate food to prevent cross contamination.

This is a farm to table restaurant so all of the ingredients are from local farms, with much of it grown on site in Living with the Land. Doing the ride and then eating the meal is an awesome way to see it all in action.

Garden Grill serves breakfast, lunch, and dinner, with lunch and dinner offering the same menu.

The vast majority of the lunch and dinner menu is already gluten free so you essentially have the same food as everyone else. My main beef is the fact that they don’t have gluten free cornbread. At least 2 other restaurants at Disney World have gluten free cornbread, there’s no reason why they can’t have it here.

Current Garden Grill Gluten Free Menu

Breakfast: Allergy friendly muffins and Mickey Waffles, Bacon, Skillet Potatoes, Fresh Fruit, Backyard Grilled Steak, Scrambled free range eggs
Gluten Friendly Starters:
- Harvest Garden Salad
- Allergy Friendly Rolls
- Carrots and Celery
Gluten Friendly Main Courses:
- Backyard Grilled Steak
- Farm Fresh Green Beans
- Homestyle Mashed Potatoes
- Seasonal Vegetables

GEO-82

GEO-82 is a brand new bar that opened up in 2025. It is located inside of Spaceship Earth, giving us another unique location to visit.

However, this is first and foremost a bar. You aren’t coming here for a full mean. In fact, if you eat gluten free, there’s only one option on the very small bar menu.

So go here for drinks and the atmosphere, but plan on eating one of the other awesome gluten free snacks Epcot has to offer.

Current GEO-82 Gluten Free Menu

Cannellini Hummus

La Creperie de Paris

Oh, La Creperie de Paris. This is the part that I start to drool as I type up the information for La Creperie de Paris. This is, quite simply, my favorite restaurant in Epcot. So I’m very biased. I’ve eaten here more than any other restaurant in Epcot.

A large part of the reason is the food is delicious. The other part of the reason is the amount of food you get for the money is a good value. It’s the best value for a table service restaurant at Epcot.

If you leave this restaurant hungry, you have no one to blame but yourself.

The most popular option is to get the Prix Fixe meal, though you can also order things a la carte. For the 3 course meal you get a soup or salad, a savory galette, a sweet crepe, and a glass of hard cider, soda, or juice. Like I said, you get a lot of food.

The secret to making La Creperie gluten free is that they use buckwheat galettes for the savory galettes and the sweet crepes for those who eat gluten free. Buckwheat galettes are naturally gluten free letting us have just about everything on the menu.

If you want a full review of this menu, head to my post all about La Creperie de Paris. I’ve eaten most of the menu at this point…for the sake of the blog, of course.

This is another restaurant that does not have a designated gluten free menu. However, the manager will come over to meet with you and show you exactly what your options are.

Current La Creperie de Paris Gluten Free Menu

Soup of the Day or Salad
Savory Galettes
- Classique (Ham, Egg, Swiss Cheese)
- Chevre (Goat Cheese, Spinach, Walnuts and Honey)
- Ratatouille (Tomato, Zucchini, Eggplant)
- Saumon (Smoked Salmon, Crème Fraîche, Chives, Lemon)
- Savoyarde (Raclette Cheese, Caramelized Onions, Bacon, Imported Bayonne Ham)
Sweet Crepes
- Sucre (Granulated sugar and butter)
- Banane (Banana, Caramel Beurre Salé)
- Poire (Pear, Chocolate Ganache, Whipped Cream)
- Gourmande (Hazelnut-Chocolate Spread, Whipped Cream)
- Melba (Peach, Red Berries Sauce, Almonds)
- Pomme (Caramelized Apples, Caramel Beurre Salé)

La Hacienda de San Angel

With La Hacienda de San Angel we have the first of two Mexican restaurants in the Table Service category. La Hacienda de San Angel has a prime location right along the water of the lake.

Corn tortillas are made fresh daily, which is of course music to our ears in terms of gluten free. This is another restaurant that isn’t going to necessarily have a posted gluten free menu as it’s not run by Disney directly.

However, it’s a Mexican restaurant, and Mexican food is friend, not foe! All of the tacos can be made with corn tortillas, making a couple of them viable options.

This should at least give you a basic idea of the offerings, but keep in mind there could be even more menu items to choose from based on the conversation with the chef/waitstaff.

It’s important to note that the fried tortilla chips are no longer considered free of cross contamination due to being fried in a shared frier.

La Hacienda de San Angel is open for dinner only, beginning at 4p daily.

Current La Hacienda de San Angel Gluten Free Menu

Totopos: Corn tortillas with sides of white cheddar cheese and salsa
Flautas: Fried tortillas filled with chipotle chicken, potato, and cheese topped with romaine, crema Mexicana and ranchera sauce
Tlayuda: Oaxacan tostada, black beans, seared skirt steak, avocado, crema Mexicana, chipotle salsa, queso fresco and pickled onions
Ensalada la Hacienda: Arugula, Watermelon, Pumpkin and sesame seeds, queso fresco, crema fresca with lime oregano vinagrette
Pescado del Dia: Market fresh Catch of the Day
Carne Asada: Ancho Agave marinated New York Strip, roasted Asparagus and Poblano Gratin Potatoes
Parillada de Hacienda: Ancho Agave Marinated New York Strip and Roasted Chicken Breast served with Vegetables, Esquites and Corn tortillas
Osso Bucco a la Hacienda: Braised short rib with whipped potatoes, carrots and roasted asparagus
Parillada del Mar: (Serves Two) Grilled Shrimp, Fish and Scallops served with Vegetables, Esquites, and Corn Tortillas
Pollo Poblano: Roasted chicken breast with Poblano cream sauce served with baby zucchini, sweet potatoes and oyster mushrooms
Enchiladas de Chorizo: Corn tortillas filled with plant-based chorizo, atop beans, covered with Ranchera salsa, Monterey Jack cheese, crema Mexicana, cotija cheese and crispy onions. Served with plantains with crema Mexicana and cotija cheese
Tacos de Camarones: Fried shrimp, Chipotle-Lime Aioli, Cabbage and salsa verde in flour tortillas with rice (with corn tortilla and grilled shrimp instead of fried)
Alambre de Res: Choice of seared tenderloin of chicken breast with Bacon, poblano and bell peppers, onions, Monterey Jack cheese and salsa verde. Served with rice and tortillas
Tacos al Pastor: Marinated and seared pork topped with grilled pineapple, onions and cilantro. Served with plantains with crema Mexicana and cotija cheese. Sides of guacamole, rice and corn tortillas (with corn tortillas)

Le Cellier Steakhouse

Located in the Canada Pavilion, Le Cellier Steakhouse is one of the Signature Dining options located inside Epcot. That means Disney’s version of fine dining.

Le Cellier does provide an allergy friendly menu directly on Disney’s website so it’s easy to stay updated on what your option are. As you’ll see below, there are a lot of options to choose from, making it a great choice in that regard. However, it does have a higher price tag due to being a fine dining experience.

Le Cellier is open for both lunch and dinner service.

Current Le Cellier Gluten Free Menu

Shrimp Cocktail
Land Greens Salad
Steakhouse Wedge Salad
Signature Poutine
All Butcher’s Cuts
- 7-oz Bison Strip Loin
- 16-oz. Rib-Eye Steak
- 7-oz Filet Mignon
- 14-oz Dry-aged Duroc Pork Chop
- 12-oz. New York Strip Steak
Enhancements
- Point Reyes Blue Cheese
- Truffle Scallops
- Lump Crab Oscar
Heritage Chicken: Crispy Potatoes, Blistered Shishito Peppers, Spiced Yogurt, and Harissa-Herb Dressing
Le Cellier Filet Mignon: Mushroom Risotto, Pomodoraccio Tomatoes, Truffle Butter Sauce, Petit Herbs
Canadian Chinook King Salmon: Ratatouille-stuffed Squash Blossoms, Romesco Sauce, Garden Greens
Roasted Cauliflower “Steak”: Beluga Lentils, Vine-ripened Tomatoes, Tahini, Dukkah, Garden Herbs
Sides:
- Roasted Cauliflower
- Crispy Brussels Sprouts
- Hand-cut Pomme Frites
- Mashed Potatoes
- Braised Mushrooms

Monsieur Paul

Monsieur Paul is next on the list that’s classified as a Signature restaurant. However, Monsieur Paul takes things one step further: this is considered a gastronomic meal. Gastronomic meals are ones in which people focus on the art of eating and drinking well.

This means it’s set up like a Prix Fixe menu with multiple courses. Most courses have a series of options to choose from.

Like all other restaurants in the France Pavilion, there is no official allergy menu. Instead, the chef works with you to modify the existing choices to make them gluten free.

At the time that I’m writing this, a meal at Monsieur Paul costs $195 per person. At that price tag, I highly recommend contacting Disney Specialty Diets ahead of time to confirm what your gluten free options are. It would be a real shame to spend that kind of money to find out things are modified to the point of blandness.

That being said, this is Disney and the MO is to be as accommodating as possible. I’ve seen gluten eaters rave about Monsieur Paul, and some of the existing menu sounds like it should be naturally gluten free. But again, I would probably double check this first since it’s so expensive.

Monsieur Paul is open for dinner service only.

Nine Dragons

Ok, I’m just going to start out with the recommendation that you just not go to Nine Dragons. Yes, they can modify menu items to make them gluten free, and yes, they have gluten free soy sauce.

However, the general consensus is that the food is fine. That’s it, just fine. Not worth the amusement park prices for what is essentially stripped down Chinese food.

To be fair, I’ve never been to Nine Dragons. I don’t plan to ever go to Nine Dragons unless I have no other choice. There are soooo many delicious and worthwhile gluten free options at Epcot it’s not worth it to waste your money and calories on an OK meal.

There is no gluten free meu posted online, but I do know that just like all of the other restaurants, the chef will work with you to create a modified gluten free meal. So truly, there are gluten free options here.

That being said, Nine Dragons is open for lunch and dinner.

Rose and Crown

Straight out of the gates, if you are looking for gluten free fish and chips, you are at the wrong restaurant. If that’s what you want, you need to head to Disney Springs and go to either Cookes of Dublin or Raglan Road. Both are worth the trip.

Now that we have that out of the way, Rose and Crown is an enjoyable restaurant, but the gluten free menu is pretty limited. That being said, if you like Shephard’s Pie, you are all set. It is delicious!

They can make the fish and chips as a “naked” option if you’d like to go that route. The other menu items can also potentially be altered to make them gluten free, but again, if it causes a major part of the dish to be omitted, it might not be worth it.

Rose and Crown is open for dinner only.

Current Rose and Crown Gluten Free Menu

Coronation Salad
Shephard’s Pie
Plant Based Seasonal Gelato

San Angel Inn

San Angel Inn is the final offering on this list that serves Mexican food. San Angel Inn is located inside of the temple, next to the Gran Fiesta Tour ride. The entire inside of the temple replicates a 17th century hacienda at the base of a Mayan temple. It’s perpetually twilight inside of the temple.

The setting is quite frankly cool and unique. With that comes a bit of a higher price tag than usually comes with food from a Mexican restaurant.

That being said, San Angel Inn is a solid option for many gluten free options clearly labeled on the menu at the restaurant, and others able to be modifed to become gluten free.

San Angel Inn is open for lunch and dinner.

Current San Angel Inn Gluten Free Menu

Sopa Azteca: Traditional Tortilla Soup served with Fried Corn Tortilla Strips, Avocado, Cheese, and Chile Pasilla
Guacamole: Topped with Mango and Toasted Pumpkin Seeds served with Chicharrónes and Salsa Valentina
Totopos: Corn Chips with sides of White Cheddar Cheese and Salsa
Pollo a Las Rajas: Grilled chicken breast over roasted potatoes with onions, Poblano peppers, corn and a Poblano cream sauce, topped with queso fresco
Quesadilla del Mercado: Handmade corn masa tortilla filled with Monterey Jack cheese, chorizo and potatoes
Tacos: Choice of Shaved Ribeye or Grilled Chicken. Poblano and red peppers, onions, bacon, and Monterey Jack cheese served with corn tortillas and plantains, topped with crema Mexicana and cotija cheese
Camarones a la Diabla: Chipotle pepper and garlic sautéed shrimp atop a corn rice medley with roasted vegetables
Ensalada César: Chopped Romaine lettuce served with Caesar Dressing and topped with Shaved Parmesan and Crispy Monterey Jack Cheese (add chicken or shrimp)
Pescado A La Veracruzana: Catch of the day atop a corn rice medley with a cilantro lime vinaigrette made with capers, olives, bell peppers, Spanish onions, and tomatoes.
Carne Asada: New York strip with chipotle butter served with cheese enchiladas, esquities, roasted vegetables, and corn ribs.
Enchiladas de Pollo (omit crispy onion straws): Corn tortillas filled with chipotle chicken covered with your choice of ranchera salsa or Mole Negro [contains nuts], crema Mexicana, cotija cheese and crispy onion straws atop beans. Served with plantains topped with crema Mexicana and cotija cheese.

Shiki-Sai: Sushi Izakaya

I’m going to be totally honest here: I don’t eat sushi and I know next to nothing about sushi. So I’m a little bit useless with this one.

What I do know is that a lot of the menu options are naturally gluten free, so yay! As with all of the restaurants, talk with the cast members to make sure they are aware and can take precautions with the preparation of the food.

Also, they do have gluten free soy sauce so make sure to ask for that.

My research into the gluten free options at Shiki-Sai came back with a lot of rave reviews from people who have gone and had a really good experience with both the service and the food. Because of this, if you like sushi, this is a great gluten free meal option in Epcot.

Shiki-Sai is open for both lunch and dinner.

Space 220

Dining at Space 220 seems to be more about the experience and atmosphere and less about the food. There is both a dining room and a lounge at Space 220, so two different menus.

The restaurant is a 2 course Prix Fixe menu for lunch and a 3 course Prix Fixe menu for dinner.

The overall concept is that you are traveling from Epcot to space to dine in a space restaurant, which is pretty cool. However, I’ve seen mixed reviews regarding the gluten free options. To be fair, it seems like in the past the food was less gluten free friendly than it is now. I have seen people with a lot of positive comments about the current menu.

The gluten free menu for Space 220 is not posted on Disney’s website, however, Space 220 has it’s own separate website that DOES label the gluten free options, so that’s helpful.

For the menu here, I’m going to list the Dinner menu options to cover all the bases. The lunch menu is largely the same, just minus the dessert course.

Current Space 220 Gluten Free Menu

Appetizers (Lift-Off Course)
- Phantom Galaxy Beet Salad
- Andromeda Wagyu Beef Carpaccio
Entrees (Star Course)
- Slow Rotation Zero-G Short Rib
- Nebula Spiced Grouper
- Mangala Roasted Chicken
- M87 Pork Tenderloin
- Orbit Filet Mignon
Desserts (Supernova Sweets)
- Cosmic Cheesecake
- Strawberry Saturn
- Gelato and Sorbet

Spice Road Table

Spice Road Table is located along the water in the Morocco Pavilion. It focuses on small plates, so it’s not a traditional style of restaurant. It is run by Disney so there’s a gluten free menu posted on Disney’s website.

There are two items that are labeled as gluten friendly on the menu. However, other menu items can be modified to make them gluten free by omitting bread, breading, couscous, etc.

Again, this requires you to evaluate if that omission is fine, or if it materially reduces the point of the dish.

Spice Road Table is open for dinner.

Current Spice Road Table Gluten Free Menu

Spiced Lamb Kefta
Calamari

Takumi-Tei

Takumi-Tei is one of the newer restaurants to open at Epcot, and it has opened to rave reviews. You will find Takumi-Tei in the Japan Pavilion. It is a Signature Dining restaurant, so it does come with the price tag to match.

You will find a Prix Fixe, multi-course menu, either the Kiku (omnivorous course) or the Hasu (vegetarian course). From there, you choose whether you want the full course meal ($250) or a semi-course meal ($150).

These are Omakase meals, which means the menu is created at the choice of the chef, you don’t choose. However, what this also means, is you should be able to work with the chef to create your menu.

They are still more than happy to customize your meal to make it gluten free and safe for you to eat.

I would HIGHLY recommend that you make sure you mark off your gluten/wheat needs directly on your reservation so they can start to prepare ahead of time. Then, inform your server as soon as you check in to make sure they are aware.

Teppan Edo

Teppan Edo is also located in the Japan Pavilion, which really offers a lot of dining options! This is a traditional Hibachi Steakhouse style restaurant, complete with cook top built into the table.

Teppan Edo does have gluten free soy sauce, which is usually the main ingredient which makes hibachi a no go for us.

Hibachi happens to be one of my favorite types of food, so much so I actually had my rehearsal dinner at one back when I could eat gluten. So, as you can imagine, the prospect of having hibachi makes me giddy.

Unfortunately for me, the one time we ate here it was not a great experience. My experience seems to be the outlier as most gluten free diners rave about Teppan Edo. When I went, there was a clear communication problem and the server and manager were very unsure.

I wound up having the entire meal with no soy sauce, even though I specifically requested gluten free soy sauce, so it was a lot of relatively bland food. To make matters worse, we also had my bestie’s son with us, who has multiple food allergies, and we had to watch everything like a hawk as their uncertainty did not instill confidence.

This experience was years ago and I haven’t been back. I really should try it again someday as I miss hibachi! And really, most people have an amazing experience.

There is no posted gluten free menu, all of the safe menu options are discussed with the cast member and/or manager and chef to determine what modifications are required. Also, they are more than happy to cook your food in the kitchen to prevent cross contamination.

Tutto Italia Ristorante

Tutto Italia Ristorante is located in the Italy Pavilion and serves, you guessed it, Italian food! This is another restaurant which is not run by Disney, therefore there is no posted gluten free menu.

Additionally, the menu at the restaurant is also not marked with gluten free items so you need to discuss everything with the waitstaff.

They do have gluten free pasta, so that of course opens up quite a few options. The alfredo sauce is gluten free, and of course, marinara is safe. I see a lot of people simply getting gluten free penne with marinara or gluten free penne with alfredo sauce, or the caprese salad.

However, some of the meat based mains should be able to accommodate gluten free needs as well.

Tutto Italia is open for lunch and dinner.

Via Napoli Ristorante e Pizzeria

Via Napoli Ristorante e Pizzeria is a pizza place located in the Italy Pavilion. They do not serve gluten free pizza, so that eliminates a good chunk of the menu from contention.

Also, there is a lot of flour flying around that kitchen, so if you are someone who is very sensitive to cross contamination, you might want to avoid Via Napoli entirely.

Outside of the pizza options, there are some pasta dishes, and they do have gluten free pasta. Honestly, the reviews from gluten free eaters at via Napoli are bad, with many reports of people getting sick afterwards. I would personally avoid Via Napoli.

Gluten Free Snacks at Epcot

This is perhaps my favorite part of eating gluten free at Epcot: the snacks. That is tied with the gluten free options you can find at all of the Epcot festivals.

In fact, Epcot contains my personal favorite gluten free snack in all of Disney World, so you can understand my excitement. But before we get to that, let’s take a look at the basic gluten free snack options.

Basic Gluten Free Snacks at all Disney Parks

There are some general snacks that you will always find at any of the Disney parks. These are good items to always keep in mind for those moments you need to just grab a quick snack and you don’t want to walk all the way across Epcot to find a specific one.

Most of these can be found out the snack carts and kiosks scattered throughout any Disney park.

Mickey Premium Ice Cream Bars
Frozen Fruit Bars
Frozen Lemonade
Slushies
Popcorn
Snacks with Character (pre-packaged allergy friendly snacks found in many gift shops)

Epcot Gluten Free Snack Options

Now, lets get to the main event. Epcot has some of the best gluten free snack offerings in all of Disney World. Here, you’ll find options that are different from the other parks.

Also, there is a mix of both savory and sweet gluten free snacks. The vast majority of the snacks are offered in World Showcase.

Chips and Guac – La Cava del Tequila (Mexico)

Let me just preface by saying that your mileage may vary on this one. Due to the possibility of shared fryers, this isn’t as cut and dried as it used to be. If you are celiac, definitely talk with a cast member first before ordering to check the current status of the shared fryer situation.

However, if you are not sensitive to cross-contamination, this is a viable option for a savory snack.

Rice Cream – Kringla Kafe (Norway)

Rice Cream is one of my favorite treats at Epcot, one that I get on most trips. Rice Cream is a denser version of rice pudding. It’s not quite the same consistency, more rice, for starters.

Rice Cream is topped with a strawberry sauce and is very yummy.

French Fries – Yorkshire County Fish Shop (UK)

If you have a hankering for some fries, Yorkshire County Fish Shop is the place to pop by. This is an outdoor booth so no need to go through the hassle of waiting in line at a quick service restaurant.

These fries are made in a dedicated frier making them a safe option. Also, these are “chips”, a nice thick french fry, not the thin little things you’ll find at all of the quick service restaurants.

Dole Whip – Refreshment Outpost (Africa)

Just so you know, Dole Whips are naturally gluten free, making them an excellent option wherever they are offered. Once upon a time you could only get them in Magic Kingdom, but they have since expanded. In Epcot, you can find them at Refreshment Outpost.

The exact flavor options rotate, but pineapple is the staple you can always find. There is always one other flavor, like watermelon, and you can get the flavors on their own or swirled. Just make sure you ask for it in a cup as it typically comes in a waffle cone.

As a bonus, Refreshment Outpost also has Coca-Cola or Lemonade Slushies.

Macarons – Les Halles Boulangerie-Patisserie (France)

Let’s get ready for a string of macaron options! Much to my delight, macarons are naturally gluten free as they are made with almond flour.

At Les Halles, there are a couple of macaron options available to you. The first is a six pack of packaged macarons in different flavors. These are traditional macarons in all their glory.

Then we have my absolute favorite snack in all of Disney World, Macarons with Raspberry and Lime Cream. These little morsels are so gosh darn good it’s not even funny. If you go to Epcot and only get one snack, make it this one!

Staying in the same location, you can also get a yogurt parfait which is considered gluten free.

Macaron Ice Cream Sandwich – L’Artisan des Glaces

You can sense a real macaron theme here, but again, they are naturally gluten free and this is the France Pavilion! This delightful little morsel can be found in the ice cream parlor in the France Pavilion.

It comes in a strawberry version as well as a chocolate version. I mean, can you go wrong with either one?

Turkey Leg – Fife and Drum Tavern (America)

I’m not going to lie, I cringe just putting this on a snack list at all. But here we are. Yes, you read that right, you can get yourself huge turkey leg to nosh on if you really want to.

For some reason, this is an iconic thing to do at Disney World. I don’t know why. And the good news is, if you too want to participate in this tradition, they are gluten free!

Mochi Ice Cream – Pavilion Cart (Japan)

If you didn’t know yet, Mochi Ice Cream is naturally gluten free. This makes it a fun option you can find in the grocery store wherever you live.

You can also find mochi in the Japan Pavilion at Epcot. I would perhaps not necessarily head straight to this because there are so many other options here that you can’t buy at a grocery store.

But, it’s here as an option in case you have a hankering for mochi while at Epcot.

Kakigori – Kabuki Cafe (Japan)

Kakigori is Epcot’s version of the famous Japanese shave ice. This is exactly what you are picturing, but also isn’t your run of the mill snow cone. I actually don’t like snow cones but am a fan of Japanese shave ice.

Just like with a snow cone, you choose the syrup flavors you want to add to the very finely shaved ice. However, to make it authentic, you need to consider that add-ons. I highly recommend adding sweet milk to your shave ice. It adds some creaminess to the concoction and is delicious.

Maple Popcorn – Pavilion Cart (Canada)

As discussed above, there are popcorn carts located everywhere in all of the Disney parks. But only in Epcot can you find the maple popcorn.

This is a small cart in the Canada Pavilion, and let me just tell you, you can find it by the smell alone when you walk past. I will admit to being a bit meh on popcorn overall, but this maple popcorn is absolutely delicious. I highly recommend it.

Gluten Free Festivals at Epcot

Ah, the Epcot Festivals! Here is where we multiply the gluten free food options at Epcot by quite a bit. Throughout the year, Epcot is famous for its various themed festivals.

Epcot Food and Wine Festival
Epcot Festival of the Holidays
Epcot Festival of the Arts
Epcot Flower and Garden Festival

There are small gaps throughout the year when there is not a festival, with the largest being most of June, all of July, and most of August. However, the rest of the year, odds are pretty good there is a festival of some sort happening.

The big deal about this is that each festival has “outdoor kitchens” as part of the fun. These are different themed food booths with unique menus themed to the festival.

For each of the festivals, Disney has a fair selection of gluten free options. There are some staples that are offered every year, but there are always new options for every festival.

However, there are some key things to know about the food offered at the outdoor kitchens. Most of them are also preparing foods that contain gluten, so there is always the risk of cross contamination. That being said, they still do their very best and many people with celiac eat at them successfully.

Always talk with the cast members if you have any concerns and let them know if you need extra precautions taken while they prepare your food.

If you want to get an idea of the types of gluten free snacks available at the Epcot festivals, take a look at these guides I’ve been putting together:

Final Thoughts about Gluten Free Dining at Epcot

I can’t emphasize enough just how easy Disney World makes it to eat gluten free. It’s truly one of the my favorite places to eat due to the freedom I have there.

And within Disney World, Epcot is the park that takes the cake for having the largest number of options to choose from. Just the sheer volume of restaurants alone gives you a ton of choices for meals. Then when you add the festivals into the equation, there are more gluten free food options that you can ever hope to eat in a day.

There have been many times when we don’t even eat at the restaurants at Epcot because there are so many options available at the Festival outdoor kitchens.

Do your research ahead of time so you have an idea of what meals and snacks you definitely want so you can plan ahead and make them happen.

Your Thoughts

Do you have any favorite snacks at Epcot, or foods that you are particularly excited to try during your first trip? Let me know in the comments below!

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