Eating Gluten Free and/or Paleo at Disney World

A couple weeks ago our family spent a week in Orlando, visiting Disney World. It was great to get away from the freezing Maryland winter and spend some time in the Florida sun, enjoying one of our favorite places. We also got a chance to hang out with our friend Tony from Fitness in an Evolutionary Direction.

Being that this was our second trip to the resort in the past year, I made a conscious effort to track how we ate so that families heading down to the park can see how we managed. Overall, it’s a great place to visit if you’re concerned about diet, although you’ll have to actively avoid sugar, since it’s just about everywhere there! Alright, let’s get down to business.

Eating Options

There are basically three ways to get by at Disney World:

1) Disney Dining Plan. Disney offers different levels of meal plans, from the most basic which includes 2 “quick service” meals (where you go up and order food, cafeteria-style) and 1 snack a day, or other options that also include “table service” meals (sit-down, order-from-a-menu meals). This offers the maximum convenience, especially if you are staying at a resort hotel, since you don’t have to worry about taking food around all day. But it also leaves you with the least options since you’re at the mercy of whatever is available. All meal plan meals come with a drink and a dessert in addition to the meal – often the desserts should be skipped entirely, but there is sometimes gelato or fruit, or they’ll let you get veggies instead of dessert. More info on the dining plans are here.

2) DIY. If you have a rental car or another form of transportation, there are several grocery stores nearby, including a Whole Foods, so you can stock up on supplies and bring your meals into the park. You’re allowed to bring whatever food you want into the park, although they don’t want people bringing glass containers in. With access to a grocery store, you’ll be able to stock up on perishables, including probiotic foods. On one trip we bought kefir and some fermented veggies, to maintain strong guts in case we inadvertently ate something that wasn’t good for our bellies.

3) A mix of the two. You can get a meal plan and supplement with your own foods to maximize nutrition. This is what we’ve done the past two times we’ve gone down there. We just stick with the cheapest meal plan (quick service plan) and it’s more than enough for us. If you’re willing to spend more money, the table services almost always have a fish or salad option, which makes it easy to find something decent. Personally, we found that table service meals just take too long in general compared to quick service meals, and we’d rather be out having fun in the parks – so supplementing the inferior quick service meals with nutritious foods of our own definitely helped. We just packed the food into our luggage, which conveniently left room in our bags for souvenirs on the return trip.


For breakfasts, we mostly ate in our hotel room before setting off for the day. We packed a bag of organic green apples, sunflower/almond butter, a bunch of bananas, smoked fish, dried fruit, and beef jerky for our breakfasts. My breakfasts were often like what you see above – beef jerky, figs, prunes, and a banana – with hot tea and water on the side. If you have access to Whole Foods, they sell hardboiled eggs, so you can get those and stock up for breakfasts.

Each resort hotel also offers breakfast (quick service), which we got from time to time – this “deluxe” breakfast you see above is supposed to come with a biscuit and waffle, but we were able to get extra potatoes and eggs instead, and it also comes with bacon and sausage. One big breakfast was enough food for two or three people.

Lunch and Dinner

Lunch and dinner were mostly with quick service meals, and there are a lot of options. Each park has a roast chicken and ribs plate available somewhere, you just have to look for it on the park map. As you can see above, some places slather BBQ sauce on the ribs (probably full of sugar), but some don’t, and you can ask for them to not put the sauce on the ribs, too.

Word to the wise – if you have a child on a meal plan, they can get an adult’s meal. Some cashiers will try and force you to get a kid’s meal, but other cashiers have told us that in the system, a meal is a meal. Often the child options are terrible (chicken nuggets, etc), so the adult meals are just a better choice for the most part.

Every meal on the plan comes with a drink, so we usually got a bottle of water, or unsweetened iced tea. Most of the meals are very heavy and calorie-dense; we often found that after lunch we weren’t in the mood for another big meal, so we’d get a chicken caesar salad (no croutons and dressing on the side) to complement the heavy regular meals.

Some places are much better than others. In the New Fantasyland area (North side of Magic Kingdom, where Toon Town used to be) there’s a new restaurant, Gaston’s Tavern, which offers roasted pork shanks. They are very tasty. The shanks cost less than $10 each and count as a quick service meal (comes with a drink)

Turkey legs are also a good option, and available at every park. Also under $10, and count as a quick service meal (with drink).

Another new favorite is in New Fantasyland, the Be Our Guest Restaurant. Inspired by Beauty and the Beast, it has three different dining areas and themes. It’s pretty cool.

The food at Be Our Guest is excellent, and lunch is a quick service meal – the wife and I got braised short ribs, and our son got a turkey meatloaf. They even have a gluten-free cream puff there, as you can see above. The wait times are pretty long to get in right now (which will probably die down in time), but we we got in line at 10am and were eating by 11am. Dinner is a table service, and requires a reservation well ahead of time.

If you’re traveling to Epcot, there are plenty of food options at the World Showcase. We especially liked the sausage and sauerkraut in Germany.

Ordering Gluten-Free

Disney is extremely accommodating if you tell them that you’d like a gluten-free meal. If you get a table service meal plan you can tell them that you’d like Gluten Free options ahead of time, so they can anticipate your need. One negative thing is that most of the gluten-free options aren’t necessarily nutritious – it’s often processed stuff like GF pizza or hamburger buns. Another downside is that getting a gluten-free option can take a long time, since the chef has to come out and talk to you, you have to figure out what they have to eat and choose, and then they have to go and cook it in a separate area to avoid cross-contamination. For example, one restaurant offered to make us GF fried chicken, but it would take an additional 45 minutes for them to make it. If you have kids who are anxious to get going on rides, it can be problematic.


If you get a meal plan, you’ll get one snack a day, which gives you plenty of options. You can get fresh fruit, nuts, drinks, or treats like chocolate-covered frozen bananas. We brought a bunch of Larabars for quick snacks, and had fresh fruit and beef jerky on hand that we packed ourselves. For the most part the meal plans are very filling, so it was rare that we were even hungry enough to want snacks. We usually end up using our snacks up on the last day of our trip to buy souvenirs.

Of course, we were on vacation, so we had a few treats. We let our son have some cotton candy on our last day in the park, and we had some popcorn. Overall, I think you’ll be surprised at how easy it is to eat fairly clean at Disney World. If you’ve ever been stuck at a shopping mall during meal times, you know how rough it can be to find food that isn’t breaded or full of MSG sometimes – you’ll be fine here.

Update: I finally got around to editing and uploading a video from our most recent trip, which was shot almost entirely on my wife’s iPhone:

35 thoughts on “Eating Gluten Free and/or Paleo at Disney World

  1. I went to Disneyland last week and had a similar experience. I was pleasantly surprised by the quick service meal chef coming up to take my order. I didn’t even say I had an allergy, but when I ordered a burger without a bun they asked. It does take a little time but we tended to eat during non meal times so that helped. I hate feeling like I backed up the whole line for my special order. Congrats on the nominations!


  2. I just wanted to let you know that each quick service restaurant has “the book” , so if you have any additional intolerances/allergies, they will look them up there. I have multiple intolerances and we always get the dining plan with a table service meal when we go. It’s the only place I ever eat out where I feel I can eat safely, and I eat like royalty there. They even have a program during their “not so scary Halloween party” where they will swap out regular candy for gluten free. ( not perfect but a step in the right direction)


  3. I just wanted to share that we are frequent WDW visitors who also avoid gluten and are trying to follow a Paleo/Primal style diet. We have found staff to be extremely accommodating, and we are compiling a list of suggestions for gluten-free, whole-food diets at Disney on Good luck and happy travels!


  4. looks like you all had a great time!! this will be our first trip since going paleo so I’m excited to see what they have to offer us in 3 weeks! Also, in the video footage.. I know most of it was at magic kingdom.. but was the other hollywood studios?? We have a 3 yr old who’s just shy of 40″ tall and we want to visit the parks that she’d get the most out of. Def hitting magic kingdom and trying to decide between hollywood or animal kingdom.. thanks for your help!! and for the post, very helpful :)


    1. Hi Brooke, we went to all four parks, but Animal Kingdom is our least favorite. They have a safari that is good to go to in the morning time, and Expedition Everest is a fun/fast rollercoaster (40″ is too short though, I think), and some good food. The Lion King and Finding Nemo shows are also a good place to cool off. Hollywood Studios would be better because most of the rides are under 40″ and they have a lot of shows (Muppets 3D, Disney Jr, Little Mermaid, etc) and stunt/backlot tours. We love Epcot but there’s not much for younger kids to ride/see.


  5. Thanks so much for this post! Going to WDW in September with a table service meal plan. I am really glad to know they are so accommodating to different diets. I was afraid I’d have nothing to eat. It’s going to be an awesome trip!


    1. Hi Russ,
      As a Cast Member and server for WDW I appreciate your post and great feedback : ) I am also Paleo and gluten free and I am constantly surprised at how many of our food service locations adapt to this growing dietary trend. I work at Tusker House Restaurant in Africa, its a buffet dining experience. We have a HUGE selection of gluten free, dairy free, soy free, nut free and vegetarian dishes. If you’re Paleo…grab a BIG plate …LOL We also have desserts that meet each one of those allergies “beware” criteria. Send those readers on over!!! Thanks again


  6. Hi! Thanks for your information about paleo dining at Disney! We are going in a few weeks and planned on having lunch at Be Our Guest. I saw that your child had the Mickey Meatloaf. On the Disney website for that restaurant, one of the ingredients is wheat (not paleo from what I know so far…we have been following paleo since February!) Was it specialized, or was eaten with the wheat ingredient? Thanks so much!


  7. Thanks you SO much for this info! I’ve been to WDW several times, and even interned there in my college days, but in a few weeks I’m going there “clean” for the first time. I’ve been researching ideas but after reading this I think I’m good to go. Thanks again!!


  8. Thank you so much for this information! It is so good to hear what better snacks are available and that they are a bit lenient with the rules (kids can get adult meals, real food can be subbed in for desserts). Before I saw this post I never thought the dining plan would be worth it for a paleo family


  9. Hi! My husband is on an autoimmune protocol paleo diet. (A mouth full). His food is so limited. This article has been so helpful and I feel like I can relax a little. We plan to pack a suitcase with snacks he can have and we’ll hit up Whole Foods too. Very good to know. We’ll only be there one long day, so I’m wondering about the dining plan you talked about. Can I do a meal plan and I’m wondering if they’ll have something for him. I may just need to call there.


  10. Informative post and great video. The video made me tear up seeing your son’s excitement. We will be taking our boy for the first time next fall and he’ll be like your son I imagine. We wanted to wait for our son to be at least 4 years old so he can really enjoy it, especially since it’s pricey.


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