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 2025, the Flower and Garden Festival runs from March 5-June 2.

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 (Updated March 3, 2025)!

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 confusing to use this year. I don’t know who came up with this design, but it’s not good.

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!

If you compare the allergy friendly page to the full Outdoor Kitchen menu, you’ll notice that some booth aren’t even listed. 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.

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.

Confirmed 2025 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 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!

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
• Potato Pancakes with Ham and Onion

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

I’ve had both of these options in the past (and will continue to get them in the future), and I have to say that my preference is for the Potato Pancake with Ham and Onions. It simply has a more complex range of flavors which makes it more interesting.

So if you only get one, the potato pancake with Ham and Onions is my pick.

Beach Grub

• Grilled Street Corn on the Cob with Savory Garlic Spread and “Cheese”

Brunchcot

There are no officially marked gluten free items at the Brunchcot booth. However, there is one option that *might* be gluten free with some modification.

• Shrimp and Grits – read the ingredient binder to see if it is gluten free if you omit the gravy

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 5-April 5

• Grilled Asparagus – with Pancetta Bacon, Spring Peas, Frisée Lettuce, Truffle-Sherry Vinaigrette, and Soft-poached Egg
• Blueberry Crumble Cake – with Blueberry-Lemon Zest Soft-serve and Blueberry Compote

Yes, you read that right! A cake based dessert that is gluten free!

April 6-May 3

• Grilled Peaches and Burrata – with Prosciutto, Petite Lettuce, Micro Mint, and Sweet Tea-Lemon Gastrique
• Seared Pork Tenderloin – with Corn Risotto featuring BEN’S ORIGINAL™ INTERNATIONAL GRAINS™ Arborio Rice and Roasted Red Pepper Sauce

May 4-June 2

• Grilled Beef Strip Loin – with Tomato Risotto featuring BEN’S ORIGINAL™ INTERNATIONAL GRAINS™ Arborio Rice, 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: 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 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 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.

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!

La Isla Fresca

• Jamaican Jerk Chicken with Pigeon Pea Rice, Roasted Sweet Plantains, and Cinnamon Butter
• Seafood Ceviche: Shrimp, Scallops, and Fish with Citrus, Radish, and Chulpe
• Coconut-Chocolate Flancocho: Chocolate Cake, Coconut Custard, and Passion Fruit Caramel

All of the snack options at this booth are gluten free! That is so exciting to me. It’s the little things in life!

Magnolia Terrace

• Grilled Gulf Oysters with Cajun Andouille Sausage Butter and Lemon

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.

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. Or the chef had a bit of an overpour. One or the other.

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

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

• Dole Whip Pineapple, Salted Caramel Soft Serve, or Swirl – Make sure to ask for it in a cup as it’s typically served in a waffle cone
• Frozen Slushy – Coca-Cola® or Minute Maid® Premium Lemonade

Swirled Showcase

• Ice Cream Float – Vanilla Soft-serve and Barq’s® Red Creme Soda

This one is not listed as gluten free, but it’s pretty straightforward as an option.

The Honey Bee-Stro

• Honey-glazed Cauliflower – with Honey-roasted Carrot Purée, Wild Rice Pilaf, Spring Vegetables, Honey-blistered Grapes, and Sunflower Brittle

Honestly, this dish seems unassuming but it’s pretty darn good. I highly recommend it as a lighter option that’s packing a lot of good flavor.

Tangierine Cafe

Not gonna lie, this one is a big question mark. It’s pretty confusing on Disney’s website. Historically, the kebabs are typically gluten free. This time, it’s on the allergy menu, but there are no actual allergy items listed. So, if you want to try the kebabs, ask to see the ingredient book.

• Grilled Kebabs with carrot-chickpea salad and garlic aïoli – **Check the ingredient book to confirm before you order!
  • Chermoula Chicken 
  • Moroccan-spiced Lamb

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.

Yacht Grub

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

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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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