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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.
If you haven’t done so already, first check out the complete guide to Epcot’s Flower and Garden Festival. After that come back here and take a look at this gluten free Flower and Garden Festival info in more detail.
This post focuses on identifying (and reviewing) 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.
When I go to the Flower and Garden Festival I make a strong effort to try all of the gluten free foods. I don’t always get to all of them, but I give it the old college try.
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.
I’m going to warn you, right now this post is majorly under construction. That’s because I haven’t gone to Flower and Garden Festival yet. In fact, I’m going the end of April. After that I’ll be able to give you more in depth information.
For now, the post has a list of the menu items I know are gluten free. Once I’m able to eat more of them, I’ll add some commentary!
Tips to Eat Gluten Free at Flower and Garden Festival
- Make a list of all known gluten free foods you want to try. Trust me, you will get overwhelmed and forget something
- 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.
Confirmed 2023 Gluten Free Flower and Garden Foods
We start with foods that are either labeled as gluten free by Disney, as well as foods I know are safe from asking to see ingredient binders.
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
The Potato pancakes are not officially listed as gluten free by Disney. However, when I asked about the potato pancakes at the Bauernmarket Outdoor Kitchen, they assured me there are no direct gluten ingredients in the recipe. The cast member contacted the chef while I stood there and confirmed this.
Once again, the risk is in potential cross contamination with the ingredients from manufacturing. You know your body best. If you are sensitive to cross contamination, then you will not want to try these.
Potato Pancakes with House Made Applesauce
The somewhat sloppy presentation of this dish pretty much sums it up. It is simply two potato pancakes with some applesauce dropped on top. Don’t get me wrong, it was still tasty, and I ate almost all of it (those potato pancakes were really filling!), it just wasn’t exactly a WOW moment.
The applesauce itself had some nice spice to it which was about as complex at the flavors got in this dish. All in all, it was good, but I vastly prefer the flavors of the savory potato pancake.
Potato Pancake with Caramelized Ham, Onions and Herb Sour Cream
Let me just get this out of the way: I love potato pancakes in any form. I especially love these savory potato pancakes. This mix of flavors simply elevates this above the potato pancakes with applesauce.
All in all, this is a pretty substantial little snack. All of the elements of this dish are on the heavy side and will fill you up fairly quickly.
Brunchcot
Shrimp and Grits (omit gravy)
Lox Benedict on Everything Focaccia (omit focaccia)
I can tell you right now, I won’t try this one simply due to the fact that once you remove the Everything Focaccia you remove a main portion of the meal.
But if you have a hankering for lox, go for it!
Hanami
Frushi: Fresh Pineapple, Strawberry and Melon rolled with Coconut Rice garnished with Whipped Cream, Berry Sauce Drizzle and Toasted Coconut
The Frushi is not listed by Disney as a gluten free option. 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 concern is the possibility of cross contamination in the toasted coconut. If you would like to try Frushi, ask for it without the toasted coconut.
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.
EPCOT Sunshine Griddle
Corned Beef Brisket Hash
EPCOT Farmer’s Feast (April 9-May 20)
Grilled Vegetable Bruschetta (omit bruschetta)
Grilled Swordfish
EPCOT Farmer’s Feast (May 21-July 5)
Barbecued Seared Pork Tenderloin
Sweet Corn Creme Brulee (omit biscotti)
This one is another good example how removing an ingredient that doesn’t really matter to the overall dish makes it gluten free.
Tomato and Red Onion Panzanella (omit croutons)
Florida Fresh
- Grilled Street Corn on the Cob with savory garlic spread and spicy corn chips
- Grilled Street Corn on the Cob with savory garlic spread and plant-based cotija cheese
Blackened Fish Slider (omit brioche bread)
Watermelon Salad
Jardin de Fiestas
Quesadilla de Flor de Calabaza
Taco Vampiro
Northern Bloom
Seared Scallops with French Green Beans, Butter Potatoes, Brown Butter Vinaigrette and Apple-wood Smoked Bacon
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 balsamic flavor can be overpowering. Balsamic vinegar is such a strong flavor, and it seems like the creator of the recipe was just a little too heavy handed when they poured the balsamic.
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
Finally, a way to get a Dole Whip at Epcot! I don’t know why they haven’t labeled this as 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!
Frozen Desert Violet Lemonade
Ok, this 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.
Spicy Hot Dog (Served with NO Bun)
My husband has eaten this with the bun and loved it. I’m excited to give it a try without the bun when I go next week!
Refreshment Outpost
Pineapple Skewer with Tajin Seasoning
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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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Thank you for posting the gluten free items and talking about the Epcot Festivals. We love Epcot but not Disney’s main park. I’ve only been to Epcot twice but would love to go again, especially the flower festival which is so beautiful. I never really thought Epcot would have much in the way of gluten free food because the main Disney park is so lacking in good GF food. Your article was very helpful.