What to Eat on the Ketogenic Diet at Disney World: Epcot

Updated As of March 2017

Whether you are local to Disney World like The Keto Cooks, or are planning a vacation to our beautiful state, you’ll want to read this guide on how to navigate a Disney World dining plan or sit-down restaurant on a ketogenic diet. Without having visited before, it might be a bit overwhelming trying to make your dining reservations! Coincidentally, this is also a gluten-free guide. I have Celiac Disease and the Chefs of Disney are truly accommodating to any way of eating you require. Just let your wait staff know your nutritional requirements.

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There are many reasons for staying on a ketogenic diet on vacation. Many of us just enjoy the way we feel and have adapted keto into a year round lifestyle. Some may be treating type 2 diabetes or childhood epilepsy and under doctor’s order. Because of this need, and since we are annual pass-holders local to Orlando, we thought we would give you some REAL options for eating Keto at Disney from our own dining experience.

This post will be all about the sit-down options at Epcot. I will continue to compile a list for the other Disney Parks. While not a comprehensive list (as Disney will modify any meal for you) this is meant to guide you for options when you are making dining reservations!

Check out our Magic Kingdom guide next!

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Akershus Royal Banquet Hall

Keto Rating: A+

Located in the Norway Pavillion, Akershus is a Character meet and greet with princesses while you dine in a royal buffet style banquet hall.

askerBreakfast Buffet:

  • Scrambled Eggs, Bacon, Sausages, Norwegian Smorgasbord of cheeses and meats.

Lunch | Dinner Buffet:

  • The Taste of Norway buffet is included as an appetizer of cheeses and meats, in addition to your main meal. You could seriously just eat from the buffet, great selection! The seafood offerings vary by season: Shrimp, Mackerel, Herring, Salmon. For main entrees, you can substitute any carb heavy side such as the mashed potatoes or corn for the seasonal vegetables instead.
  • Grilled Pork Chop (Svinekotelett) is a char-grilled center cut pork chop, order with extra seasonal vegetable
  • Slow-roasted Chicken Breast served with Brussels Sprouts.

Child Plates:

  • They offer grilled beef, salmon or grilled chicken with seasonal vegetables.

Biergarten Restaurant Buffet

Keto Rating: A+

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Lunch | Dinner Buffet: This is my absolute favorite restaurant at Epcot because they have so, so many low-carb options, buffet style: Homemade pickles, cucumber salad, mixed greens, sausage platters, European cheese platters, rosemary roasted chicken, baked Cod, roasted pork, assortments of salads; you will not leave hungry! A couple non-obvious foods to avoid: the COLD green cabbage salad has added sugar, the warm does not. The warm RED cabbage salad also has added sugar. Stick with just the warm, green cabbage (kraut) to be safe. The cold cucumber salad is delicious!

Chefs de France

Keto Rating: C+

chefs-de-rfanceLet’s be franc(ophone), there isn’t much in France to enjoy on a keto diet that you couldn’t get elsewhere with more options. Bread rolls come to the table standard. I actually ate a pat of butter while waiting for our food. If you are feeling adventurous, try the Cassolette d’escargots (yep, snails) minus the bread topping. The chefs will accommodate your diet but you’ll want to make substitutions and ask questions about all the sauces.

Some recommendations that can be customized based on menu offerings:

  • Salade aux lardons without the croutons
  • Plateau de fromages (Cheese Board) without the bread
  • Filet de boeuf grillé (Grilled Tenderloin of Beef)
  • Grilled flat steak with seasonal vegetables
  • Child Plates: Grilled Chicken Tenderloin or Seared Salmon with Green Beans

Coral Reef Restaurant

Keto Rating: A+

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Tucked away in a corner across from the The Seas with Nemo and Friends ride, you’ll find the Coral Reef restaurant. We love it for the plentiful seasonal seafood, beef, and chicken dishes and the fact that Disney will substitute any of the starchy sides for you. If you’ve never dined here before it’s also fun to note you are looking into a GIANT fish tank while you eat. It is a nice, cool and usually uncrowded dining spot to pause for lunch and enjoy the sting rays and sharks swimming by as you eat.

All of the on-menu appetizer’s are carb heavy (the shrimp is breaded, the octopus is on top of a potato salad) but I really enjoy the crisp Caesar Salad with pepper and no croutons as a starter.

Lunch/Dinner:

  • The sustainable and farm-raised Pan-Seared Verlasso Salmon is seasoned with garlic salt, lemon juice, and olive oil and is a safe keto choice. Ask for baby greens and seasonal vegetables or broccoli for your side instead of the risotto.
  • The Seared Mahi Mahi /Rainbow Trout/Redfish (depending on the season and availability) is a nice light dish when paired with fresh greens and black pepper butter. The fish really is the best here and cooked perfectly.
  • The Oven-Roasted Chicken Breast with bacon, and black trumpet mushrooms is delightful with the black pepper butter, substitute the polenta for veggies.

The Garden Grill

Keto Rating: B+ for Breakfast | A for Lunch

garden-grill

Located inside the Future World Pavilion, The Garden Grill rotates around parts of The Land boat ride (where you’ll be able to see Disney’s amazing hydroponic gardens). In fact, part of the menu comes directly from those gardens, making this a fun dining experience.

  • Light Breakfast: Fluffy scrambled eggs along with bacon and sausage, sometimes thick sliced ham steaks is also available.
  • Lunch/Dinner: There is a delicious Farmer’s salad with sliced eggs and bacon, featuring produce grown in The Land. Entrees include: Italian Sausage with sautéed vegetables, Sliced Turkey without the gravy and a side of steamed broccoli or Char-grilled beef fillet minus the glaze.
  • Child Plates: Chicken drumsticks or Turkey Breast (minus gravy) and steamed broccoli.

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La Hacienda de San Angel

Keto Rating: A

I will no-shame eat the guacamole with a spoon here. La Hacienda is proof you can enjoy Mexican cuisine on a keto diet.  They are currently only open for dinner.

la-hacienda

  • Appetizers: Agua Chile de Camaron (Shrimp over Guacamole), Queso Fundido (cheese and chorizo dip) without the tortillas.
  • Entrees: Many of the entrees can be easily modified for keto. Skip the starchy potato purees, pineapple relish and corn mashed potatoes. Enjoy the Pan Seared Snapper, a New York Steak with butter or (my favorite) the Braised Short Ribs with Chimichurri.
  • Child Plates: Grilled Chicken or Grilled Tilapia, side salad.

Le Cellier Steakhouse

Keto Rating: A+

cellier

Le Cellier is a wine cellar themed restaurant under the Canada Pavilion in Epcot, lined with stone walls and candlelight. It offers some uniquely Canadian dishes that can be modified to keto, and a cheese plate (that got my A+ rating!) They have the same menu for both lunch and dinner. Important Note: if you want to add butter to any of your dishes, make sure to ask for the non-maple variety.

  • Appetizers: Artisan Cheese Assortment, From the Larder: House-made Meats, Fish & Pickles (without the Breads)
  • The following entrees can be paired with the Leafy Green Puree as a substitute for the starch heavy options: Angus New York Strip Steak, Coffee-rubbed Black Angus Rib-Eye (without the Maple Butter), Filet Mignon (ask for extra Truffle Butter!)
  • Child Plates: Grilled Chicken or Seared Salmon, house salad.

Monsieur Paul

Keto Rating: B+

This is the “higher-class” French restaurant, the big brother to Chefs de France, only open for dinner. Your food will be beautifully presented for your Instagram pleasure. It is not a very “kid friendly” atmosphere for Disney, but they have recently updated the menu to include child plates. I give it a slightly higher rating than Chefs de France as it does offer some different options for keto (and I do love Brussels sprouts with bacon.)

monsier

  • Entrees: Duo de Volaille (Free-range Chicken) served with Brussels sprouts flavored with bacon and black truffles. Skip the sunchoke puree and ask for seasonal veggies. Other main courses of Grilled Beef Tenderloin and Roasted Duck Breast (no sauce) can substitute starchy vegetables for sauteed spinach, broccoli or Brussels sprouts.
  • Child Plates: Roasted Chicken Breast or Grilled beef tenderloin with broccoli.

Nine Dragons Restaurant

Keto Rating: E for Effort

Got to be honest, didn’t think I’d find much for a keto diet at Nine Dragons and I was right. While they do have a “low carb” stir fry and spinach noodles (still made with wheat) I give them an E for effort. These aren’t even close to keto approved foods and the substitutions here would be next to impossible as everything is cooked in sauces.

Restaurant Marrakesh

Keto Rating: B

Belly dancing and Moroccan delicacies, it’s a win-win for entertainment and atmosphere. While most menu items do come with couscous or wrapped in a pastry, there a couple dishes that make it a fine choice for a light meal and the taste alone merits a B rating.

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  • Braised chicken with garlic, green olives, and preserved lemon. My favorite dish here!
  • Roast Lamb Meshoui; it will melt in your mouth, ask to substitute the yellow rice for mixed seasonal vegetables.

Rose & Crown Dining Room

Keto Rating: F

A fun atmosphere as a British Pub, but not keto-friendly for dining.

San Angel Inn Restaurante

Keto Rating: B+

san-angel

You can’t miss this place. This restaurant is inside the base of the ancient ruins of the Mexico Pavilion and set at twilight for a moody dining experience. While you are there make sure to ride the Gran Fiesta Tour Starring The Three Caballeros with Donald Duck!

Appetizers:

  • They also serve the same Queso Fundido (cheese and chorizo dip) without the tortillas as La Hacienda does.
  • Ensalada Cesar – Romaine lettuce with anchovies & parmesan cheese (minus croutons).

Lunch/Dinner:

  • Pollo A Las Rajas – a grilled chicken breast in a cream sauce with queso fresco; sub the poblano rice for grilled vegetables.
  • Camarones en Tequila – spicy tequila flamed shrimp, order extra seasonal vegetables instead of rice.

Spice Road Table

Keto Rating: A++ (Offers the MOST diverse options)

Located in the Morroco pavillion, Spice Road Table’s outdoor seating overlooks the lagoon. You can take the boat across the waterway and be delivered to the steps of the restaurant! There are many delightful North African dishes for you to try here that are already naturally keto and require no or little substitution (highly impressed with their appetizer selection).

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Appetizers:

  • Greek Salad
  • Moroccan Lamb Sausage
  • Spicy Garlic Shrimp
  • Hummus and Olives (without the flatbread)

Lunch/Dinner:

  • Roasted Chicken or Rack of Lamb with zucchini
  • Mix Grill Skewers with seasonal veggies/mixed green beans (only 1.5 net carbs for half a cup of the french green beans)
  • Yellowfin Tuna on an eggplant, zucchini and capers salad (Eggplant is 1.5 net carbs for half a cup!)

Teppan Edo

Keto Rating: B+

It’s so easy to make a keto choice at Teppan Edo, as you get to watch your food being prepared right in front of you on the Hibachi grill. I always ask for extra grilled vegetables instead of rice. I enjoy the chilled Edamame as an appetizer: 3.5 carbs for half a cup of beans. Most Japanese ginger salad dressing is about 6 carbs; the Miso Soup will have about 3.5 net carbs each so I’d say pick one that fits in with your daily carb goals if you want an appetizer. The entire entree menu is a choice of fresh meats cooked to perfection in front of you: fresh steak, chicken and seafood paired with stir fry vegetables, hold the rice.

Note: If also avoiding all wheat, ask for the Gluten Free Soy Sauce, 1 carb per tablespoon.

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Tokyo Dining

Keto Rating: B

The menu at Tokyo Dining has a lot of photos to help you decide what looks safe, as well an an informative history of some of the foods offered. It’s a different atmosphere than Teppan Edo upstairs; it’s a sit-down restaurant with tables (not hibachi style) with a stage sushi bar to watch the Itamae at work.

Appetizers:

  • Sesame and Chili Edamame has about 3.5 net carbs per serving, share with a friend.
  • Grilled Shrimp or Grilled Chicken salad (minus the carrots)
  • Sashimi!

Lunch/Dinner: (Avoid the Child Plates here for your guests under 10 and just order off the regular menu.)

  • Avoid all Tempura
  • Rack of Lamb, Filet Migon and Black Cod with seasonal vegetables
  • Chirashi Sushi without the rice (sub extra vegetables).
  • Grilled Chicken Breast with mixed vegetables.

Note: If also avoiding all wheat, ask for the Gluten Free Soy Sauce, 1 carb per tablespoon.

Tutto Italia Ristorante

Keto Rating: C

Yep, they serve pasta. It’s an Old World inspired Italian restaurant in the Epcot World Showcase in Italy. But they also have a light appetizer menu that is surprisingly accommodating to keto and a few light entree options.

italy

Appetizers:

  • Insalata Mista (mixed salad) features radicchio and radishes that ARE keto friendly despite being a root vegetable. Served with a balsamic vinaigrette dressing.
  • “Fior di Latte” Mozzarella is delicious, served with basil and tomato. Share the appetizer and you’ll have about 1.5 net carbs of tomatoes.

Lunch/Dinner:

  • Caesar Wedge Salad with Chicken
  • Tonno Insalate
  • Grilled salmon filet with seasonal vegetables

Via Napoli Ristorante e Pizzeria

Keto Rating: D

As with Tutto Italia above, you should know what you are up against when you enter Via Napoli: It’s a pizza parlor and there are some slim-pickings for keto. Here are a few items you can enjoy if you HAVE to eat here.

pizza

  • Mozzarella Caprese salad
  • Salame e Provolone (sausage and cheese plate)
  • Insalata di Cesare with Chicken (Chicken Ceasar Salad)

This concludes my write-up on Epcot, our favorite Park here in Orlando. I hope this has been useful for you. If you are visiting and find the menu has changed or you’ve stumbled across some amazing new foods please let us know! We will continue to update this post as we visit and menus are changed. Bon Appétit! – Laura

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