16 Tips for Allergy Friendly Dining at Walt Disney World
Disclaimer: We are not paid to promote any restaurant, hotel, activity, product, or attraction. All opinions are subjective and based on our personal experience. Your experience may be different.
Walt Disney World is world famous for providing extraordinary vacation experiences for guests from all over the world. It comes as no surprise that the park readily accommodates those with special dietary requests. This is really nice because there are so many vacation destinations where you feel so limited just because you can’t have dairy, wheat, or any other common allergen. In Orlando, everyone gets to enjoy the same fun vacation experience no matter their personal diet. I have never seen anywhere else that offers so many allergy friendly substitutions.
After many great vacation experiences, I can say that restaurants at the theme parks are just as magical as the rides and shows themselves. Unlike many other popular tourist hotspots, most of the theme park restaurants and resorts hire chefs and staff that are highly trained in cooking for guests with allergies, while still providing the same magical experience.
I followed a gluten and dairy-free diet for several years. I’ve never had a problem finding great dairy and gluten- free food at the parks, resorts, or even Disney Springs. The staff at the parks and restaurants are well trained in dealing with guests (with various specific food requests) from around the world. After many daytrips and vacations to the parks, you will find my guide to make your trip as smooth as possible.
Note: Even if restaurants offer a dedicated fryer or cooking area, cross contamination is still possible. Dine at your own risk.
1. Bring your own food into the park
WDW allows guests with food allergies and intolerances to bring their own snacks into the park. I recommend carrying a backpack stocked with your favorite snacks (be sure to skip anything that will melt in the hot Florida sun). We typically pack some type of trail mix, granola bars, and crackers. An employee will check your bag upon entering, and then you will be ready to go! Visit the website for details on size limits.
2. Email the special diets department
If you have questions about certain restaurants within the parks, you can email The Special Diets Department at Special.Diets@DisneyWorld.com at least a few weeks prior to your trip. This is especially important in the case of multiple allergies, or in the case of individuals with rare allergies. Although restaurants can usually accommodate the most common allergens on the spot, multiple allergens may require advance notification.
3. Look up restaurants menus in advance
Every restaurant lists their menu online. You can conveniently sort restaurants by theme park, price, type of cuisine, and rating on the WDW dining website. Unfortunately, the menu will not always list the allergy friendly options. More and more restaurants today are conveniently marking vegetarian and gluten-free options which is nice. Sometimes you will have to specifically request the allergy friendly menu, either at the time or your visit, or preferably in advance through the email listed above.
If a particular restaurant’s theme looks appealing, you can always call or email in advance. The worst would be being excited to visit a particular restaurant, only to find out that they cannot cater to your needs. Certain restaurants are better than others at catering to those with special dietary needs. Typically, I have found menus that offer more rice and wrap based entrees are better than grills. Look into Chinese, Indian, and Mexican restaurants for the most options.
4. Plan park meals in advance
A little advance preparation can make your visit to Disney much more convenient. Not to mention, you can save yourself some time. I hate spending my vacation researching restaurants and trying to look at a menu on a tiny phone screen. Be sure to make all necessary reservations ahead of time and inform staff of your allergies beforehand to save some unnecessary stress.
5. Dine at Disney Springs
This themed entertainment complex is home to a large variety of nice sit down restaurants, most of which offer plenty of options for everyone. Some restaurants require advance notice, while others offer allergy friendly choices all the time.
My favorite place to dine is an amazing local Irish pub called Raglan Road. The ambiance is so wonderful here with a bar shipped directly from Ireland and live step dancing and music daily. I’ve seen numerous step dancing and live band performances and really they were all so talented.
Chefs make everything fresh on the spot, which means almost all dishes can be modified. You can’t beat gluten-free onion rings, fries, and fish and chips, all prepared in a dedicated fryer! One awesome new addition for vegans that I tried recently (and loved) is a rare meat-free Shepherd’s Pie. I’ve never seen this offered at any Irish pub, so this was pretty cool.
Morimoto Asia, Earl of Sandwich, and Enzo’s Hideaway also offer a number of vegetarian options. Also, Erin McKenna’s offers a bakery that is free of all major allergens.
6. Make reservations and inform a manger in advance of your allergies
Many restaurants inside the parks will gladly offer modifications with advance notice. Be sure to make a reservation and inform servers of your allergies so you can enjoy a smoother dining experience. If making online reservations, be sure to note your special requests. Or call (407) 939-3463 for reservations and be sure to mention special dietary requests.
7. Rent a condo with a kitchen
Staying at an off site condo (I recommend Windsor Hills) as opposed to a resort hotel will not only save you money, but also allow you to take advantage of being able to prepare meals in your own kitchen. We cooked breakfast here each morning before our day at the park and it saved us some money and we didn’t have to waste the early morning hours search for food. We were basically good to go until lunch.
Sometimes the best way to get what you want (free of allergens) is simply by cooking yourself. While no one wants to cook while on a vacation, you can easily pick up a few great easy to prepare frozen treats from the grocery store. I love Amy’s brand. Their gluten-free burritos (vegan also available) and enchilada dishes are amazing!
8. Treat yourself to a specialty allergy friendly dessert
Erin McKenna’s Bakery serves delicious rare allergen free treats (vegan, gluten-free, egg free, & soy free) at Disney Springs. So many treats to choose amongst here including donuts, whoopie pies, cupcakes, cookies, cake bars, and more. Right next door, you will find the always amazing Joffrey’s Coffee, the official roaster of WDW. You can order a latte with almond or oat milk and pay a little extra for a bit of Disney magic added to your cup!
9. Familiarize yourself with park treats that are free of allergens
For example, Dole Whip (found at Aloha Isle in the Adventureland section of the Magic Kingdom) is a naturally vegan and gluten-free cool treat for hot summer days. I think it’s pretty cool – basically like pineapple flavored ice cream. Popcorn is also a good choice for those following a gluten-free and vegan diet. In addition, many restaurants and cafes offer OMG and Enjoy Life brand cookies and desserts.
10. At buffets, ask a chef to walk you through the line
Any chef at a resort buffet will have no problem letting you know which items on the line are okay. Initially you may think buffets are completely off limits, however, you would be surprised at how many items you can enjoy (fresh salad bars, steamed veggies, rice, meats, etc.). Outside of the park, Jason’s Deli is an awesome chain deli which offers a big salad bar, and plenty of GF or vegetarian soups and sandwiches. This is one of my favorite places for a quick meal.
11. For special events, be sure to bring your own treats
For Halloween & Christmas events, bring your own treats so you do not feel left out. Unfortunately, there are not many allergy friendly options available during these special events. Concentrate more on the fun activities and live entertainment, rather than the special treats. After-all, you can always have treats at home, however, you cannot duplicate the park experience.
Mickey’s Not So Scary Halloween Party is a bit better than the Christmas party as you can request a special allergen friendly candy bag which is pretty cool. On a side note, I absolutely love this event. You can read more details about my experiences here.
12. Skip the quick service stands in favor of a sit down restaurant
Most sit down restaurants are more easily able to accommodate special dietary requests than quick service food stands. Most restaurants offer readily available substitutions for the most common allergens. Plus, you will be able to enjoy a healthier, more filling meal in a themed setting. While sugary, fried treats can leave you feeling sluggish and tired, a healthier meal will give you more energy for walking around the parks all day.
13. Stay at a resort with allergy friendly options
Some resorts are better than others when it comes to accommodating guests with rare food allergies. Animal Kingdom Lodge is an amazing place to stay. It’s pricey, but the views are gorgeous (especially from the lobby) and they offer a number of restaurants which are great for anyone following special diets. Sanaa offers an amazing GF and vegetarian menu.
Pictured below is a GF version (Naan chips instead of bread) of their amazing Indian Bread service, along with a tasty salad trio and chickpea cakes. This African/Indian themed restaurant looks out upon the resort’s savanna. It’s one of my favorite restaurants in the city. I love looking out upon the savanna as I eat delicious vegetarian and GF fare. Their veggie curry is pretty amazing too.
14. Make reservations for Victoria and Albert’s
This grand fine dining experience at the luxurious Grand Floridian is one of the fanciest dining experiences in the city. With advance notice, the kitchen staff can prepare a prix fixe menu for anyone with any allergies. Don’t let the menu keep you away from this amazing restaurant. At first glance, it may look like there is nothing you can eat, however, the chef can personally create a great meal for any guest. Call 407- 939-3862 to make reservations and be sure to inform staff of your special dietary needs.
15. Dine local
You will find a lot of great restaurants around the city too. It may be smart to bring with a few snacks to the parks and save the restaurant for dinner. One of my favorite local cafes is Toasted, a modern grilled cheese cafe. They offer both GF bread and a vegan pea protein/coconut oil based cheese. Bonus, they serve the best French fries (and also have a dedicated GF fryer on-site). Also, I recommend checking out the local coffeehouse scene. Many offer great vegan and GF options. Drunken Monkey serves the best dairy-free soups! CFS is another amazing local option with tons of great options for all diets. I really love their Sweet Bread!
16. Stock your hotel room with snacks
I keep plenty of readily available snacks like fruit, chips, trail mix, pumpkin seeds, and crackers on hand. It’s always a great idea to have a few handy snacks in case it takes longer to find a restaurant, you need a quick hotel snack, and also to have easily packable snacks available for park days.
