Disney World Vegan Food with Gluten Free Options
I’ve been vegan at Disney World in the past. It’s always been relatively easy to find vegan food in Disney World, and with every year it continues to get easier… especially with the recent requirement that every Disney World restaurant have a plant based option on the menu.
But lately, me and gluten have just not been getting along. Before my first trip as a gluten-free vegan, I was a bit nervous about it to be honest. I even went to my local health food shop and purchased some “Gluten Ease” in case a vegan and gluten free option wasn’t available at one of our dining locations.
Gluten won’t kill me or have me sent to the hospital, but who wants to walk around Disney World bloated, uncomfortable, and backed up? Not me.
My worry had been unnecessary, though. Like with everything in Disney World, customer service is the name of the game. I should have known. Disney World is the place to be if you have any dietary preferences or allergies. They always accommodate with a smile. Asking about ingredients in a dish never feels like an inconvenience in Disney World, and if they’re annoyed, they never let on.
At every restaurant, they asked if my “gluten-free-ness” was an allergy or a preference. I don’t know if I necessarily like the word “preference”... I mean, I prefer not to have a belly ache and look like I’m 8 months pregnant after eating my meal, but I guess it isn’t an allergy.
We did a mix of making our own food and eating out on our trip. I’ll share some tips for eating out as well as how I plan meals and snacks for Disney World.
- Every food stand has little symbols next to each menu item. The little leaf indicates that the item is plant-based. That helps you avoid any questions regarding popsicles, pretzels, or other snacks. And just look for the orange G next to a menu item if you're looking for gluten free.
- Good news! The popcorn is vegan! We always get a souvenir popcorn bucket so we can get the $2.25 bucket refills. Sometimes, a quick sit down popcorn break is what everyone needs to power through the rest of the morning. In a world of “Cha-Ching!!”, a $2.25 popcorn is a lifesaver.
- Every restaurant has an online menu with special “allergy-friendly” sections. Look for the items that have “meat, dairy, egg, wheat” allergy listed. It pays to look at this menu ahead of time, so you know your potential options. That way when you arrive at the restaurant, you’ll already know what questions you want to ask the server.
- Any questions about the menu? Just ask! If your server doesn’t know the answer, they will go find someone that does! I’ve even had chefs come out to show me around a buffet before.
- Make sure to make reservations for sit-down restaurants! They are required right now, and spots fill up quickly. You can start to make dining reservations 60 days before your trip.
- You can bring anything into the parks with you except glass and alcohol! So self-catering can definitely be the way to go for financial reasons, health reasons, and to ensure you'll have vegan and gluten-free options you'll enjoy.
Vegan and Gluten Free in Disney World: Eating Out
Sci-Fi Dine-In Theater Restaurant: Vegan and Gluten Free Review
Location: Disney’s Hollywood Studios
If you’ve never eaten at the Sci-Fi Theater, it’s a pretty fun and unique dining experience. Your table is built into pretend cars that are all facing a screen at the front of the restaurant. They show clips of old Sci-Fi movies throughout your meal. Don’t worry, the clips are more laughable than scary. It’s set in the 50s, complete with milkshakes and whitewall tires.
Vegan and Gluten Free Options
For a main course, there is one plant-based option at the Sci-Fi Theater. An Impossible burger with a side of fries. If you request the gluten free bun, the entire dish is vegan and gluten-free.
I’m telling you, this is not just some boring burger. It comes with a grilled portabella cap on top, a thick slab of cashew mozzarella, a lip-licking garlic-tomato aioli, and somewhere in there was a pesto sauce. Oh, and lettuce and tomato.
I’m not usually a big bun person, and I typically take half the bun off and just enjoy the good stuff inside. But this time, that’s where that aioli had seeped into, and where more of the delicious flavorings were held. I ate every last bite.
It comes with fries as well. They were good, but nothing to write home about. And Elsie ate most of mine, which was fine by me. After that burger, I don’t know how much room I would’ve had for potatoes.
For kids, Elsie could’ve gotten some healthy sides of veggies or fruit, but I knew they would’ve been a waste of money after she saw our meals. It’s times like that that I give in and just plan to balance the junk with healthier options at our next meal.
Elsie did get a lemonade in a souvenir cup. It had a clip-on Ariel light that was perfect for inside the dark restaurant. That little light up attachment provided her entertainment throughout the meal. She spent the meal munching on fries and figuring out how to change Ariel’s colors, and pretending Ariel was drinking from the straw.
It would’ve been the perfect beer kind of meal. But alas, my stomach just cannot handle gluten these days. And most of Disney World offers Angry Orchard as their cider option, which tends to be too sweet for my liking. Gluten free beers have yet to make their way to Disney World. Not to worry, though. I survived. With a little help from a “Spicy Martian Margarita”. I don’t know how “spicy” it really was, but it was delicious.
The Sci-Fi Theater was the perfect place to relax, get out of the sun, and away from the crowds. I left with my expectations exceeded and would definitely recommend a visit.
The Impossible burger is the only option on the menu, but trust me, it’s a damn good burger.
Liberty Tree Tavern: Vegan and Gluten-Free Review
Location: Magic Kingdom
Liberty Tree Tavern in Magic Kingdom is a period-themed restaurant that serves family-style, all you can eat Thanksgiving-like food.
When you get the “allergy” meal, they serve you your own plate that can be replenished as you wish. The online menu didn’t state that the plant-based option was gluten-free friendly, but the server confirmed with the chef that the plant-based meatloaf is gluten free. And my stomach confirmed that.
Rolls are brought out at the beginning of the meal. They also bring out a plant based butter for the vegans, and special gluten free buns for people like me.
Vegan and Gluten Free Options
Before the main, you are served a salad that is pretty standard, but delicious. Though I wouldn't recommend filling up too much if you want to save room for the main event.
For the main meal at Liberty Tree Tavern, the plant-based option is what they call a plant-based meatloaf. To me, it was more like pan fried fritters. That being said, they were exceptionally delicious.
Elsie devoured them. Like in a way that had us giggling at her enthusiasm. She just kept shoving bites in her mouth and emphatically saying, “Mmmm!! This is delicious! This is so tasty!” I mean, she’s not usually a huge eater in general, but she ate about four times what she usually does. Every bite was paired with enthusiastic expressions of satisfaction.
Along with the “meatloaf” were some mashed potatoes, a mushroom gravy, and some garlicky green beans. Everything was delicious and definitely exceeded my expectations.
We were served 3 “meatloaf fritters”, and a fritter and a half was plenty to have me feeling just a bit beyond full. Brent ended up polishing off five and a half of them, haha! Even the beans were exceptionally delicious. But I mean, you can never go wrong with garlic.
The plant based dessert is an apple cake. The first time we went, I was told it was not gluten-free. Though on this past visit, perhaps they changed the recipe because our server ensured us it was vegan and gluten free. It was delicious, though our bellies were so full that not much of it was eaten. There is also a raspberry sorbet that is vegan and gluten-free. It is light, refreshing, and delicious after such a heavy meal.
This is another example where a beer would’ve paired perfectly, though maybe it would’ve put me beyond the “almost uncomfortable” full mark. They also have wine and cocktails available that go nicely with such a heavy meal.
Although there is only one option for the plant based crowd here, we continue to return to Liberty Tree Tavern, because everything completely exceeds my expectations for this unassuming restaurant.
Tony’s Town Square Restaurant: Vegan and Gluten-Free Review
Location: Magic Kingdom
Tony’s Town Square Restaurant is an Italian restaurant right at the front of Magic Kingdom. It’s meant to be the Italian restaurant from the movie Lady and the Tramp. There are scenes from the movie on the walls of the restaurant, and even a water fountain in the center of the room.
My mom compares Tony’s food to Italian chain food. Good, not great, but a reliable meal. And it was. The inside of Tony’s was really spacious, cool, and relaxing. And convenient. I would consider doing it again, but it’s the only place we ate that I wasn’t “wow-ed” and my expectations weren’t exceeded. Was I disappointed? No. But there are probably better options out there.
Vegan and Gluten-Free Options
The one plant based option here is spaghetti and Impossible meatballs. They had gluten-free noodles available for me. And they were able to confirm that the Impossible meatballs are gluten-free as well.
At the beginning of the meal, they bring out some garlic-rosemary bread with olive oil, and the server brought out the standard gluten-free roll for me. Don’t get me wrong, I like those gluten free rolls. I think they cook them right in the packaging in a microwave, because they always come out warm, and this time all four rolls came out still in the plastic.
The gluten-free rolls are delicious, warm, and a little bit doughy. Brent and Elsie were fans of them as well. Elsie actually preferred the gluten free buns to the regular bread here.
Overall, the meatballs were nicely spiced. The marinara was standard, but we could’ve used more of it. There wasn’t nearly enough sauce to cover all the noodles we were given. So by the end of the dish, we were eating dry noodles.
But, it filled our bellies, and it was a nice place to sit down for a while. Would I return to Tony's Town Square Restaurant? Probably not.
Cape May Café: Vegan and Gluten Free Review
Location: Disney's Beach Club Resort
Although not at a park, Cape May's location at Disney's Beach Club is walkable to both Epcot and Hollywood Studios.
Cape May Cafe is a character dining experience. The name "Minnie's Beach Bash Breakfast" says it all. You'll meet Donald, Daisy, Minnie, and Goofey in their swim trunks, sun hats, and beach-themed dresses. It's laid back, just buzzy enough, and the buffet bar never feels overly crowded.
At the buffet, each plant based option is marked with the leaf you see around the parks. After indicating to the server that I was also gluten-free, he brought out an allergy menu that showed a chart of all the buffet items and the allergens they contained, including gluten.
I found it all easy to navigate and well thought out. Pro tip: They are able to make vegan, gluten-free Mickey waffles in the kitchen to have brought out to you! The regular Mickey waffles are not vegan (or gluten-free), so we were all able to enjoy some syrup-smothered waffles with our meals.
Vegan and Gluten-Free Options
This meal was delicious and filling. There were a number of options to choose from for gluten-free vegans, including tater tots, Mexican potato hash (highly recommend!), a veggie tofu scramble (more a veggie scramble with a few tofu crumbles sprinkled in), a variety of fruit, oatmeal, and don't forget those gluten-free waffles they can make in the back for you! There are also bagels and toast available for gluten-eating vegans.
Overall, I would definitely return to Cape May Café for a vegan and gluten-free character breakfast. It was fun, it was delicious, and it was the perfect way to start our day before walking over to Epcot.
Cinderella's Royal Table: Vegan and Gluten-Free Review
Location: Magic Kingdom
Nothing can compare to the magic of lunch in the castle while meeting five of your favorite Disney princesses. But Cinderella's Royal Table is not exactly known for their quality food. And our experience definitely confirmed that reputation. Is it expensive? Yes. Is the food mediocre at best? Sure. Did we walk away hungry? Yep. But was it worth sharing that experience with our daughter after a visit to Bibbidi Bobbidi Boutique? Most definitely.
Vegan and Gluten-Free Options
"Options" is an interesting word to use here. As there isn't really a choice. For lunch, appetizer is a butternut soup that was salty but tasty. The plant based main option is veggies and gnocchi.
The server was very thrown by my request for vegan and gluten free... and by the word vegan to begin with. First, he heard that our daughter is vegan and tried offering her the regular mac and cheese off the kids' menu. Don't worry, she ended up with the plant based gnocchi from the adult menu. And she had apple slices for appetizer.
Then, when I began asking for gluten-free and vegan, he didn't seem to understand such a request was even possible at first and tried offering me just a plate of veggies. When I asked for something that would actually fill my belly, he did go talk to the chef, who was able to offer the veggie dish with gluten-free noodles instead of the gnocchi. Meh. The sauce was nothing to write home about. And the number of noodles or gnocchi pieces included with the dish could be counted on our fingers. Not exactly our most filling dining experience in Disney.
For dessert, our daughter had the standard but delicious raspberry sorbet. The adults in the group had the Coffee Pot de Crème which sounds delicious on paper but in reality was also... meh. The texture was a bit jello-ish and not very creamy. And the crumbled espresso beans were missing. The passionfruit puree at the bottom was tasty at least.
Overall, with the service and the food, I would never recommend Cinderella's Royal Table. But for the chance to dine in the castle and meet the princesses, it may be worth a visit.
Tusker House Restaurant: Vegan and Gluten-Free Review
Location: Animal Kingdom
Breakfast at Tusker House is a fun character dining experience with delicious vegan and gluten-free options. When I visited, they brought the food to you. But these days, the buffet is open again. Plus, you'll get to meet Mickey, Daisy, Goofey, and Donald all in their safari outfits. In my experience, it's one of the most underrated character dining experiences in Disney.
Vegan and Gluten-Free Options
What I can say is that the food we ate there was not only delicious, but also had some unique flavors to it that differentiate Tusker House from all the other Disney breakfast dining experiences. Including a vegan curry, some spiced potatoes, and a tofu scramble. Of course there were also the standard Mickey waffles (vegan upon request), and other traditional breakfast dishes to please all palettes.
Magic Kingdom Fireworks Dessert Party: Vegan and Gluten-Free Review
Location: Magic Kingdom
Okay, not exactly a meal. But if you're really looking to splurge on a fun experience, the Magic Kingdom Fireworks Dessert Party could be the way to go. What is it? 90 minutes before the fireworks, in the pavilion between Main Street and Tomorrowland, you have access to all you can eat dessert and all you can drink beer and wine. Then, you are escorted to the lawn where you have a special viewing area of the fireworks reserved just for dessert party goers.
Vegan and Gluten-Free Options
The dessert party is buffet style. But if you're plant based (and gluten-free), they bring each person an entire platter of desserts. The assortment includes options like candy, cookies, sorbet, cupcakes, sweet bread slices, and chocolate covered strawberries. And yes, you can always ask for more.
Eating In: Self-Catering Vegan and Gluten-Free Meals in Disney World
We also always bring along a lot of our own food. For money, for health, and for convenience. Our family typically stays at a hotel with a kitchen thanks to my DVC member parents. Thanks, Mom and Dad!
We order groceries from Garden Grocer. Their prices are definitely more than what you’d pay if you went to the store yourself, but they deliver your groceries straight to your hotel. Your food is waiting for you when you arrive and check-in.
We also bring along some food in our checked bags on the plane. Some people don’t realize that you can bring just about any food item in a checked bag. Domestically, that is.
This year, I made up a pasta sauce, froze it, and brought along a half gallon of frozen pasta sauce. Don’t worry, I had it frozen in a Stasher bag, with a ziploc bag around it. I put all of that inside of a waterproof grocery bag… just in case.
I also brought a ton of Larabars that disappeared awfully quickly in the parks. Note to self: Don’t buy granola bars with chocolate chips inside for Disney. We were constantly trying to keep melting chocolate off of E’s princess dresses.
I also packed things like a stir fry sauce, a mini bottle of hot sauce, some avocados (I just couldn’t with the Garden Grocer prices on that one), some spice mixes, and a few other items.
Here’s a run down of what we self-catered and how it all worked out.
Self-Catered Breakfast: Vegan and Gluten-Free in Disney World
You can save a ton of money buying your own breakfast foods. Even if you don’t have a full kitchen, you can easily heat up some oats in a microwave and have a few bananas on hand.
When you have your own breakfast foods, everyone can eat on their own time as they get ready. They can enter the parks with their bellies full and ready for the fun day ahead. And you can avoid any mid-morning “hangries” that might otherwise arise.
We bought ingredients for oats, toast with nut butters, and avo toast. I also bought what were supposed to be gluten-free frozen waffles. We ended up with frozen pancakes, ha! But either way, they were easy to throw into the toaster, and a special treat for Elsie in the mornings. Don’t forget to order some maple syrup! Other, years, we also order some cereal and oat milk from Garden Grocer.
Self-Catered Snacks and Lunches: Vegan and Gluten-Free in Disney World
I loved having grapes, apples, and other refreshing foods with me for those hot days. Elsie and Brent always went for Larabars first when they were feeling peckish. We also had some packets of nut/seed/dried fruit mixes that were convenient for a quick snack. If it's going to be really hot, I also bring along some electrolyte packets. If nothing else, the flavor encourages kiddos to drink more water.
We packed sammies for Elsie and Brent from the groceries that we had delivered. And sometimes Brent would bring along some leftovers, but he was less likely to go for something that required utensils. It just isn’t as convenient when you’re taking a quick eating break.
Self-Catered Dinners: Vegan and Gluten-Free in Disney World
I have four go-to dinners that have worked well over the years. Quick, easy, and satisfying is the name of the game here.
By “dinner”, I mean “big meal of the day”. It depended on when we were taking a break from the parks and if we were taking a break from the parks. Our “dinner” occurred anytime from noon till 7pm.
What didn’t work: Burritos
Although they were delicious, it was just too many moving parts. There were the wraps, there was the rice to cook up, there were the veggies to cook, there were the beans to open up and drain, there was the salsa, the guac, etc.
It was just too much when all you really want to do is heat and eat, and have a meal that will fuel you and provide you with some nutrition after a day of popcorn and popsicles.
What did work: Pasta
I pre-made a pasta sauce that was filled with veggies and froze it in a half gallon Stasher bag that came along in my suitcase. Stasher bags are amazing. It didn’t leak a single drop in my suitcase, and I had triple layered it just in case.
All we had to order were some noodles and greens. It was quick, easy, homemade, and delicious. Sure it made our suitcase beyond heavy, and brought us right up to the upper weight limit, but it was worth it. I plan to make that a repeat meal for our next visit to Disney World.
What did work: Stir Fry
What I loved about this meal was that I could order an assortment of frozen veggies and not worry about them going bad through the week. I threw some frozen broccoli, snap peas, edamame, etc. along with a few fresh veggies like carrots and mushrooms into a pan. Cooked up the veggies. Cooked up some rice.
I brought along a store-bought stir fry sauce in my suitcase. Threw on some sauce, and Voila! A complete, satisfying, delicious meal. Brent tends to need a bit more fat in his meals than I do. We had some guacamole leftover that I threw on his dish. But he easily could’ve used some peanut butter to keep the Asian feel going.
What did work: Vegan Sloppy Joes
This is another meal that I make ahead of time, freeze, and pack with me. I love the Minimalist Baker sloppy joe recipe. But you could use any recipe really. I'll either order buns or pita, some greens, and some pickles to go with sloppy joes. To make it gluten-free, I usually just have it salad-style.
I also usually have some salad ingredients and bring along a salad dressing to add a bit of freshness to this meal.
What did work: Spinach Artichoke Rice Bake
This Spinach Artichoke Rice Bake is another great recipe that is quick and easy to throw together so you aren't missing out on precious pool time. I was able to order rice, chickpeas, artichokes, onion, and frozen spinach from Garden Grocer. I combined and brought along the spices and flavors in my suitcase so I didn't need a whole bottle of balsamic vinegar. I also brought pre-measured homemade vegan parmesan for on top.
Pro tip: Make extra rice on stir-fry night so it's all ready to go for rice bake night!
Do some of these meals take a bit of pre-trip work? Sure. But for the most part, you could even make the pasta sauce and sloppy joes weeks ahead of time and have them ready in the freezer while you're busy packing all your other essentials like clothes, swimsuits, magic bands, and Mickey ears!
So there you have it! Vegan and Gluten-Free in Disney made easy. Let’s be honest, though. Disney World is the one that makes it easy.
Have I eaten everywhere in Disney World? No! That would just get expensive. And like I said, on previous visits I wasn’t worried about the gluten. So I wouldn’t know what to say about places I've been on previous trips.
But what I do know is that Disney World is incredibly accommodating to anyone with allergies or dietary preferences. So go ahead and start planning that Disney World trip, make your dining reservations early, and Have a Magical Day!
Where are your favorite places to eat in Disney World? Let me know in the comments below. It’s never too early to start planning our next trip, ha!
Want to know more than just what to eat in Disney World? Check out Epcot for Kids and Preschoolers... What Is There To Do?
