Gluten Free Flower and Garden Festival at Epcot

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Epcot’s International Flower and Garden festival is one of four festivals held at Epcot every year. Each year, the festivals seem to offer more and more gluten free options, which is a major win.

Epcot’s Flower and Garden Festival takes place every year in the spring. While the exact dates vary every year, if you plan to be in Disney World between March and the beginning of June, you’re in luck.

For 2026, the Flower and Garden Festival runs from March 4-June 1.

This post focuses on identifying the gluten free foods offered at the Outdoor Kitchens. I included pictures of everything I’ve had to give you a good idea of what to expect.

If you haven’t done so already, make sure you read my guide to eating gluten free at Disney World. It is full of different pointers that could make or break your Disney dining experience.

This post focuses on identifying what menu items are listed as officially gluten free by Disney for this year’s Flower and Garden Festival.

I would love to have everyone start posting comments as you try out the menu items with your opinions, as well as any other menu items you discover are actually gluten free. Let’s all work together to share the knowledge of this year’s gluten free Flower and Garden Festival!

Tips to Eat Gluten Free at Flower and Garden Festival

Once upon a time, Disney used to easily mark all gluten free items directly on the menus. It was great, made it all so easy. All you needed to do was roll up to a booth and look for the GF icon and you were good to go.

However, Disney did away with that and now you have to put in a little extra work to know what’s gluten free. Disney now has a designated page to provide allergen information for all of the Outdoor Kitchens. That is always a good reference page, but I’m not going to lie, it’s a little cumbersome to use. I don’t know who came up with this design, but it’s not great for practical use.

I find the page to be a little frustrating to use while actually at the festival, that’s why I recommend putting together a list for easy reference before you go. That’s also the point of this post, to give you a quick and easy reference guide for the big day.

In general, there are items at the festivals that are gluten free but are not actually labeled as gluten free. Why is that? Because Disney only labels things as gluten free when they know that all the ingredients are definitely without gluten.

Sometimes menu items are gluten free but don’t have the official seal of approval from Disney. It means a little extra legwork on your part, but it also expands your overall options!

You’ll notice that some booth menus have a generic, “check directly with cast members at the Outdoor Kitchen for allergy information” type of message. That’s because many of the World Showcase based Outdoor Kitchens aren’t controlled by Disney, they are controlled by that particular country’s pavilion. That’s why they don’t list ANY allergy friendly options for those booths, even if there are gluten free foods.

So, for any of those booths, you have to do a bit of work if there’s something you suspect you can have.

Keep in mind, the booths have a high risk for cross-contamination. If you are someone who is highly sensitive, the Outdoor Kitchen menus might not be right for you. Trust your body and your own knowledge about what you can and can’t tolerate.

Here are some other tips for how to successfully enjoy your gluten free Flower and Garden Festival adventure:

• Make a list of all known gluten free foods you want to try. Trust me, you will get overwhelmed and forget something
  • Better yet, just bookmark this post to use it as your handy reference guide!
• If you think something might be gluten free ALWAYS ask to see the ingredient binder
  • Every Outdoor Kitchen has a food binder which lists all the ingredients in all the foods. Cast Members have also called their centralized contact person to verify ingredients when I’ve asked. DON’T BE AFRAID TO ASK THE QUESTIONS!
  • Ingredients can change, so always ask about the ingredients in case something changed and it’s no longer gluten free
• Consider omitting items from the dish to make it gluten free
  • Things like flour tortillas, gravies, and sauces could potentially be removed to make the dish completely gluten free
• Still hungry? Head to L’Artisan Des Glaces or Les Halles Boulangerie-Patisserie in France or Kringla Bakeri og Kafe in Norway. They have some great gluten free snacks. Many of the top gluten free treats in Disney World can be found in Epcot.

Also, it’s commonly shared that the paper straws at Disney World are a no go for people with gluten issues. Apparently the glue contains gluten. I despise paper straws in general, but this just makes it worse.

Because of this, I recommend you go without straws or bring a reusable travel straw like this one. There are tons of options on Amazon, so check them out.

2026 Gluten Free Flower and Garden Menus

The big day is finally here! The 2026 Epcot Flower and Garden Festival has begun! And that means we finally have the official gluten free menus!

We start with foods that are either labeled as gluten free by Disney, as well as foods I know don’t contain gluten from previous experience. Again, always double check when you go and ask to see the ingredient list for any item not labeled as gluten free by Disney!

All of the menu items that are not officially sanctioned as gluten free by Disney, but which I think should be gluten free and worth an ask at the Outdoor Kitchen will be marked in red.

There are actually many, many menu items that can easily be converted to gluten free by omitting basic ingredients. I’m not going to lie, with some of the options, by omitting the gluten containing ingredient it really doesn’t make much sense to order the item. Because the gluten containing ingredient is important.

However, there are many others that the omission doesn’t hurt the integrity of the snack and it’s a big win.

Bauernmarket

• Potato Pancakes with House Made Applesauce

If you love potato pancakes, this booth is for you (it’s me, I love potato pancakes!).

Unfortunately, this year does not see the return of the potato pancakes with ham and caramelized onions. That one was my favorite! But I would get this one instead, due to the aforementioned love of potato pancakes.

Beach Grub

I think this booth has the chance that the Orange Cream bar is also gluten friendly, but we have to wait for the official menu to know for sure.

• Grilled Street Corn on the Cob with Savory Garlic Spread featuring Boursin® Dairy-Free Garlic & Fine Herbs Cheese

Farmer’s Feast

This booth has a rotating menu depending on the dates. So make sure you pay attention to which menu items apply to your trip!

March 4-April 5

• Grilled Asparagus – with Pancetta Bacon, Spring Peas, Frisée Lettuce, Truffle-Sherry Vinaigrette, and Soft-poached Egg
• Scallop with Spring Pea Risotto, Lemon Beurre Blanc, and Gremolata

April 6-May 10

• Grilled Beef Strip Loin with Tomato Risotto, Tomato Beurre Blanc, and Basil Pesto

For this booth, consider asking for the Heirloom Tomatoes and Fresh Mozzarella without the sourdough croutons. That change should make this item gluten free.

Hanami

• Frushi: Strawberry, Pineapple, and Honeydew wrapped in Coconut Rice and Soy Wrap Paper served with Coconut Cream Sauce and Toasted Coconut

The Frushi is not listed by Disney as a gluten free option as it’s run by the Japanese pavilion. However, Frushi is a repeat offering, and discussions in previous years with the booth chef have confirmed that there is no gluten in the Frushi.

The potential concern has been the possibility of cross contamination in the toasted coconut. If you would like to try Frushi, ask the Cast Member at the Outdoor Kitchen to see the ingredient list.

I really enjoyed the Frushi. I love the novelty of the whole idea, really. Overall, the Frushi is a bright and easy snack on a hot Florida day. The flavors of the fruit blend well with one another, and the coconut rice adds some great texture. Clearly, if you don’t like coconut, then this isn’t the dish for you. But if you do, definitely give this one a try.

Fleur de Lys

• La Vie en Rose Frozen Slush – Vodka, Grey Goose L’Orange, St-Germain Elderflower Liqueur, and White and Red Cranberry Juices

I’m not going to lie, there’s not a single thing at this booth we can eat. HOWEVER, there is this little delight that we can drink. La Vie en Rose Frozen Slush is a delicious little drink to enjoy while you walk around World Showcase. I highly recommend it!

Jardin de Fiestas

This is the Outdoor Kitchen run by the Mexico pavilion. That means there’s no official gluten free menu. However, as I’m sure we all know, Mexican cuisine tends to be a great option for us gluten free eaters.

Because of that, this booth is always worth asking the Cast Members for the ingredient list. At least one of the menu items is typically an option.

• Chilaquiles con Carne: Corn Tortillas tossed in Salsa Ranchera and Monterey Jack with Shaved Rib-eye, Poblano Peppers, Onions, Queso Fresco, and Crema Mexicana
• Flan de la Abuela: Creamy Hazelnut-Chocolate Flan with Vanilla Crème Anglaise

The Chilaquiles will depend upon the potential of a shared fryer for those who are very sensitive to cross contamination. But ask, because you never know exactly how this is prepared.

Aside from that, all of these items are traditionally made with naturally gluten free ingredients so these are some very high possibilities.

La Isla Fresca

• Jamaican Jerk Chicken with Pigeon Pea Rice, Roasted Sweet Plantains, and Cinnamon Butter
• Ceviche: Shrimp with Mango, Avocado, Cucumber, Lime, Cilantro, Tomato, and Jalapeño served with Plantain Chips

Nectar hosted by AdventHealth

• Coconut Panna Cotta with a cherry gelée and matcha crumb topped with a citrus cookie, plant-based meringue, and flower confetti

This is an entirely new booth and I can’t even hide my excitement over this panna cotta. Typically, the festivals lean heavily towards the savory end of things for gluten free diners. However, this looks like an excellent sweet option.

Northern Bloom

• Seared Scallops with French green beans, marble potatoes, and bacon vinaigrette  
• Beef Tenderloin Tips with mushroom bordelaise sauce, whipped potatoes, and garden vegetables

These are repeat items that are typically offered each year and every year they are gluten free!

The Seared Scallops dish gives a surprisingly substantial portion. Of course, there are only a couple of the scallops, but they are accompanied by ample potatoes and green beans. Everything is cooked well and the flavors are delicious.

My one complaint about the dish is that the dressing flavor can be overpowering. However, I still highly recommend this dish. The rest of the ingredients and the size of the portion make it a desirable addition to your gluten free festival line up.

Pineapple Promenade

• Dole Whip Pineapple
• Frozen Desert Violet Lemonade
• Spicy Hot Dog with Pineapple Chutney and Plantain Chips – Potentially gluten free if you have it WITHOUT the bun, as long as the plantain chips are gluten free

Dole Whip is one of the standard snacks that everyone who is gluten free flocks to. Just make sure it isn’t served in a cone!

Ok, the Violet Desert Frozen Lemonade is technically not a snack. But, it is gluten free, and if you can, you absolutely need to get the Violet Lemonade.

First off, the drink is just pretty as a picture. The color of the drink itself is just stunning, and the violet placed on top really suits the theme of the whole festival.

In terms of flavor, it’s just delicious. The violet lemonade has a light and pleasing taste that is perfect for quenching your thirst on a hot Florida afternoon.

Refreshment Outpost

• Tangerine Soft Serve or DOLE Whip Mango – only if served in a cup, not a cone
• Seasonal Fruit Parfait with sweet chili sauce and DOLE Whip Mango

Sunshine Seasons

This isn’t an Outdoor Kitchen, but a quick service restaurant located inside The Land Pavilion. They haven’t added the Festival offerings to the allergy friendly menu yet, and who knows if they will.

However, there are macarons to be had here, and macarons are naturally gluten free. So unless they messed with the recipe, these should be good!

• Mickey-shaped Lemon-Violet Macaron

Swirled Showcase

• Liquid Nitro Honey-Mascarpone Cheesecake with Fresh Honey, Granulated Honey, and Honey-Mead Blueberry Compote
• Ice Cream Float – Vanilla Soft-serve and Barq’s® Red Creme Soda
• Soft Serve – order in a cup not a waffle cone
  • Vanilla
  • Blueberry
  • DOLE Whip Peach

This one is not listed as gluten free, but it’s pretty straightforward as an option. And as a random side note, if you’ve never had blueberry soft serve, get it! I’ve had it up in Maine and it is phenomenal!

Trowel and Trellis

• Chocolate Mousse Terrarium – with Matcha Crumble, and Chocolate Soil

This one can be quite pretty and Insta-friendly. I’ll add another one here, but that picture at the opening of the whole post is the Chocolate Mousse Terrarium.

This is nice and unique, and gives you a sweet option. It is VERY rich though, so if you don’t like rich chocolate it might not be your cup of tea. I tend to fall into that category of people who don’t like overly rich chocolate, but I still enjoyed this one.

Yacht Grub

• Trio of Dips and Chips: House-made Potato Chips with Whipped Feta Dip and Candied Lemon, Caramelized Onion Dip and Caviar, and Pimento Cheese and Pickles

Final Thoughts on Epcot Flower and Garden Festival Gluten Free 2026

On the whole, these selections are pretty good. There were some menu items that were identified as gluten free last year which are not gluten free this year, so that’s disappointing.

However, there is decent variety among these items. Sometimes the festival offerings tend to be very one note. For example, the Festival of the Arts gluten free options were very seafood focused. If you didn’t like seafood you were largely out of luck.

But the Flower and Garden Festival gluten free options are much more varied. I think it will make most people generally happy. You might even be able to make it through the whole day at Epcot without needing to supplement with an actual meal.

This is what we’ve historically done, just eaten at the Outdoor Kitchens all day without having an actual meal. Works well! However, it’s a bit harder to do when you are restricted to just the gluten free options.

On top of that, Epcot is probably the best park in terms of gluten free dining options. I have an entire guide to eating gluten free at Epcot that I highly recommend taking a look at. It is an absolute beast of a post, but that just means there are a lot of gluten free options you can enjoy!

While you’re at it, you should also take a look at my gluten free Magic Kingdom guide as well!

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Your Thoughts

Have you tried the gluten free offerings at this year’s Flower and Garden Festival? What did you think? Is your top 5 different from mine? Let me know your thoughts in the comments below.

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