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Best Gluten-Friendly Options at Epcot Flower and Garden 2022

HomeBest Gluten-Friendly Options at Epcot Flower and Garden 2022
Best Gluten-Friendly Options at Epcot Flower and Garden 2022

Eating and drinking around the world is a huge part of touring Epcot, especially when it comes to the seasonal festivals.

Currently through July 4, the Epcot International Flower and Garden Festival is happening. And if you wondering about gluten-friendly options at the festival, we got you covered.

At the start of the festival, we ate and drank every single food and beverage at each Flower and Garden booth. That’s 144 items — total.

While there were plenty of dishes and drinks we didn’t like (avoid Flavor Full Kitchen), we walked away with many favorites.

This year’s Flower and Garden has a total of 18 official outdoor kitchens (with 4 additional locations that are open year-round, but serve festival exclusive offerings).

Outdoor escapes garden flower and garden festival

So how many gluten-friendly menu items are there? *drumroll* There are 20 gluten-friendly options listed at this year’s Flower and Garden.

How many are worth your time and money? This might not sound like a lot, but there are 12. And 12 out of 20 isn’t bad.

It would probably be nice if there were more than 20 gluten-friendly items, which is how we always feel about the vegetarian and plant-based festival options. But, we can only work with what is offered.

Note: Epcot Farmers Feast operates on a rotating menu and will change to its Springtime Menu on April 10 before rotating to its final Summer Solstice Menu on May 22. The Springtime Menu doesn’t have any gluten-friendly dishes, meaning when the menu changes there will only be 18 gluten-friendly items available at the festival. Once the booth changes to the Summer Solstice Menu, 2 gluten-friendly offerings will be available, bumping the total gluten-friendly options back up to 20.

Now, none of us here at WDW Prep School purposely eat gluten-friendly or have a gluten allergy, but we’re here to help guide you in the right direction when it comes to the best gluten-friendly options at Epcot Flower and Garden in 2022.

Let’s take a look!

Review Disclaimer

When it comes to our reviews and ratings, we thought it would be helpful if you had a better understanding of our personal preferences (what we like and don’t like), along with if there are any dietary restrictions.

Here’s a breakdown of not only who is doing the reviews, but a little more information about what each of us likes and doesn’t like food and drink-wise.

Shannon (Founder)

  • Likes: Almost everything
  • Dislikes: Beers that taste “stinky,” anything too salty
  • Dietary Restrictions: None

Heather (Editor)

  • Likes: Strong flavors, anything made out of potatoes, white wines, all beers (especially stouts and wheat beers), doesn’t mind sweet (plain fruit is NOT a dessert. Ever.)
  • Dislikes: Things that are too spicy, anything with a bone still in it, cocktails with too much whiskey or tequila (thanks to having too much fun in college), some red wines, most IPAs
  • Dietary Restrictions: Shellfish allergy

Felicia (Content Manager)

  • Likes: Mezcal, savory drinks, stouts/lagers/wheats/sour beers, vinegar, tart/sour items, chocolate, fresh vegetables and fruits, red meat
  • Dislikes: Ciders, sweet drinks, anything milky or creamy, chili powder, cumin, weirded out by textures, mayonnaise, saucy/wet food, cream-filled pastries, artificial fruit flavors, cooked fruits, frozen items (drinks or ice cream)
  • Dietary Restrictions: None

Allyson (Writer)

  • Likes: Cheesecake (the more sweets, the better), anything mint, hazy IPAs and wheat beers (big beer fan), tofu and most Impossible dishes, mushrooms
  • Dislikes: Wine (only likes a few dry ones), cream ales and stouts/porters, super sweet cocktails, floral flavors (lavender, rose), anything almond-flavored, things that are too spicy, olives, meat and seafood (see below)
  • Dietary Restrictions: Vegetarian (personal choice)

Important Note About Gluten-Friendly Menu Items at Disney World

If you’re gluten free or are traveling with someone who has a gluten allergy, please read the following.

We are by no means educated on gluten allergies or know the ins and outs of gluten-friendly offerings at Disney World.

But, after doing a lot of our own research and talking with others who have their own gluten allergies, we find it important to make a note about the following:

  • It’s always important to speak with qualified Disney staff and chefs about dishes and ingredients
  • Cross-contamination can happen and even more so at festival booths compared to restaurants
  • Allergy menus may not always be accurate, so double check
  • As much as we recommend Mobile Order, it might be best to order in person so you can check ingredients for yourself
  • We’ve heard Disney owned and operated dining establishments are best and easier to deal with when it comes to food allergies
  • As pointed out by Seely from MouseEarMemories, conducting a “three point check” is important for anyone with food allergies: 1. Check with staff about the supply; 2. Check the ingredient lists, not the menus or allergy guide, but the actual ingredients; 3. Ask any questions, like kitchen procedures, fryer status, etc.
panna cotta - tangierine cafe morocco - flower and garden 2022

As for this year’s Flower and Garden gluten-friendly offerings, there are several reports by reliable sources that many menu items are actually gluten-friendly, but they are unmarked.

There may even be some items that can be modified to be gluten-friendly. Before you eat these, we, again recommend asking chefs or qualified staff for confirmation.

To be clear, our gluten-friendly recommendations are the ones officially listed as gluten-friendly by Disney.

You can also follow these accounts, who report on gluten free offerings, allergy Disney food and drinks, plant-based items, and more:

Moral of the story here is to talk with qualified staff and ask. Always ask! Yes, this might be a pain, because you want to be able to trust menus and what you’re being served, but it’s better to be safe than sorry.

The Best Gluten-Friendly Options at Epcot Flower and Garden

Here are the gluten-friendly dishes from this year’s Flower and Garden that we enjoyed.

Epcot Farmers Feast (Near Test Track, across from Creations Shop)

farmers feast booth flower and garden

Epcot Farmers Feast is one of our favorite booths and for good reason.

There are currently 2 gluten-friendly options that you can’t go wrong with — the Chilled Potato and Leek Soup “Vichyssoise” (a cold soup) and the Char-grilled Bison Ribeye (which earned a 5 out of 5 rating).

It’s important to note that the food menu items here rotate throughout the duration of Flower and Garden. The beverages stay the same.

What this means is that the current menu, the “Early Bloom Menu,” is only available through April 9.

farmers feast early bloom menu flower and garden 2022

The Springtime Menu will debut on April 10 and run through May 21, before rotating to the final Summer Solstice Menu on May 22 (lasts through July 4, the end of the festival).

The Springtime Menu doesn’t have any gluten-friendly dishes, but the Summer Solstice Menu has 2 gluten-friendly offerings:

  • Barbecue Seared Pork Tenderloin with Summer Succotash, Herb Butter and Grapefruit Vinaigrette (Gluten-Friendly)
  • A Whole Lotta Melon: Feta Cheesecake with Watermelon Curd, Pickled Watermelon Rind, Watermelon Caramel and Compressed Watermelon (Gluten-Friendly)

So, if you’re going to be at Epcot before April 10 and want to try these Early Bloom Menu items, you better hurry!

Chilled Potato and Leek Soup “Vichyssoise”

A Chilled Potato and Leek Soup “Vichyssoise” with Chive Oil and Crispy Leeks. This is a new 2022 festival item.

Chilled Potato and Leek Soup - farmers feast - flower and garden

Price: $5.00
Special Diets: Gluten-Friendly
Rating: 4/5

Our Thoughts

Shannon: Good portion, enjoyed the light flavors.
Heather: Love this. Delicious. Creamy, a bit salty. For when you want the comfort of a cozy soup without eating hot soup.
Felicia: This soup is cold which is a little strange. But, it’s delicious. Great flavor and it is somehow creamy in a light and refreshing way. Would recommend if you can get past it being intentionally cold.
Allyson: I’m not a cold soup person, but I really liked this. It has very good flavor. And good on a hot day if you don’t want a piping hot soup.

Char-grilled Bison Ribeye

Char-grilled Bison Ribeye with Creamy Leek Fondue, Roasted Carnival Cauliflower, Romanesco, and Port Wine-Goat Cheese Butter. This is a new 2022 festival item.

Char-grilled Bison Ribeye - farmers feast - flower and garden

Price: $8.00
Special Diets: Gluten-Friendly
Rating: 5/5

Our Thoughts

Shannon: Whew! What a fantastic combo of tender meats and delicious veggies. Good portion. Fantastic tastes.
Heather: Very good. The ribeye was extremely tender and the flavors were very … homey? Made me feel like I was eating Sunday dinner at my grandmas.
Felicia: This is incredible. The bison has a great sear that is seasoned perfectly (kind of a Montreal seasoning flavor). The creamy fondue is delicious and the cauliflower complements the bison and creamy leek well. It’s a good mix of flavors and textures. Absolutely loved it. Huge portion, too.

Northern Bloom (Near Canada Pavilion)

nothern bloom booth flower and garden

If you’re a seafood fan, then you need to try the Seared Scallops served at Canada’s Northern Bloom booth.

Not only are they delicious, but green beans and buttered potatoes are also served with them.

northern bloom flower and garden menu 2022

Plus, you can’t beat the portion size and the price. This really is a good bang for your buck.

Seared Scallops

Seared Scallops with French Green Beans, Butter Potatoes, Brown Butter Vinaigrette and Apple-wood-smoked Bacon.

scallops - northern bloom - flower and garden 2022

Price: $7.25
Special Diets: Gluten-Friendly
Rating: 4.5/5

Our Thoughts

Shannon: Great mix of ingredients, flavors, and nice sized portion. Loved it.
Felicia: Scallops are large and cooked well. The vinaigrette gives everything a nice flavor. The green beans are firm and maybe slightly undercooked but was good.

Bauernmarkt: Farmer’s Market (Germany Pavilion)

bauernmarkt flower and garden booth

Who doesn’t love a hearty savory German dish?

Enter 2 styles of potato pancakes at Bauernmarkt: Farmer’s Market: 1 with ham, 1 plant-based, both gluten-friendly and delicious.

bauernmarkt menu flower and garden 2022

You can either try the Potato Pancaked with Caramelized Ham or the Potato Pancakes topped with house-made applesauce (you can order without applesauce).

Potato Pancake with Caramelized Ham

Similar to the plant-based version, but instead this Potato Pancake is served with Caramelized Ham, Onions, and Herb Sour Cream.

potato pancake with caramlized ham - bauernmarkt - flower and garden 2022

Price: $5.00
Special Diets: Gluten-Friendly
Rating: 3.7/5

Our Thoughts

Shannon: Much prefer this savory potato pancake. Better texture and flavors.
Heather: Very tasty I’m just a little thrown off by the uniform size of the ham. That’s weird.
Felicia: This is okay. Potato pancake is a lot like hash browns. The topping doesn’t add much and the sour cream is cold which doesn’t go well with the hot food. Just fine.

Potato Pancakes with Applesauce

These potato pancakes are served with house-made apple sauce. This dish is also part of the Garden Graze, the food crawl where you can earn a prize.

potato pancakes with apple sauce - bauernmarkt - flower and garden 2022

Price: $4.75
Special Diets: Plant-Based, Gluten-Friendly
Rating: 3.3/5

Our Thoughts

Shannon: Mushy apple sauce topping + soft potato pancakes = bad texture overall with pretty bland flavors.
Heather: I love potato cakes and these are good. I like the ham ones better, though.
Felicia: The applesauce tastes homemade and is delicious. The potato pancake is potato-y and fine. I don’t personally care for this flavor combination, but it’s well executed.
Allyson: The potato pancakes are well down. The applesauce is an interesting combo but you can’t go wrong with the potato pancakes.

Jardin de Fiestas (Near Mexico Pavilion)

jardin de fiestas mexico booth flower and garden 2022

Mexico is a popular pavilion and so is the festival booth located here.

All 3 food items at Jardin de Fiestas are gluten-friendly, but there is 1 that stood out above the rest (at least for us).

jardin di fiestas flower and garden menu 2022

The Tostada de Chorizo is both gluten-friendly and plant-based. For a new festival item, it’s crispy and has pretty good flavors.

Tostada de Chorizo

Tostada de Chorizo is Plant-based Chorizo and Black Beans on Crispy Corn Tortilla with Avocado Mousse and Queso Fresco. This is a new 2022 festival item.

tostada de chorizo - jardin de fiestas - flower and garden

Price: $7.75
Special Diets: Gluten-Friendly, Plant-Based
Rating: 3.5/5

Our Thoughts

Shannon: Crispy shell, love that it’s a plant-based option, flavors weren’t super great.
Heather: My favorite of the booth. Temp still not hot enough, though.
Felicia: Maybe fine for a plant based option, but the seasoning is strong and not pleasant (like a standard taco seasoning) and it didn’t taste like much else.
Allyson: I love that Mexico has a plant-based option. This is full of flavor and such a good menu item. Highly recommend. Also note that this is somewhat hard to eat.

Epcot Sunshine Griddle (Near Test Track)

sunshine griddle flower and garden booth

Sunshine Griddle serves breakfast-inspired dishes.

The booth is known for its Avocado Toast and Fried Cinnamon Roll Bites, but, sadly, neither are gluten-friendly.

sunshine griddle menu flower and garden 2022

But, there is the gluten-friendly Corned Beef Brisket Hash that is an overall solid festival offering. And for $6.25, you get a huge portion.

Corned Beef Brisket Hash

Corned Beef Brisket Hash with House-made Potato Barrels, Onions, Peppers, Cheese Curds, and a Soft-poached Egg with Tabasco Hollandaise.

corned beef hash - sunshine griddle - flower and garden 2022

Price: $6.25
Special Diets: Gluten-Friendly
Rating: 3.7/5

Our Thoughts

Shannon: So many textures and flavors but surprisingly bland.
Heather: Nice savory option. A little salty, but the egg was perfectly poached and the hash was hash-y.
Felicia: Large portion. The corned beef with peppers and onions was tender, delicious, and had a ton of flavor. Poached egg was cooked well. The house made potato barrels were dense but had good flavor.

The Honey Bee-stro (Near Port of Entry, across from temporary Starbucks)

the honey bee-stro epcot flower and garden 2021

Do you like honey? What about corn bread? Are you a fan of jalapeños and bacon?

If so, you may just want to try the Tupelo Honey and Sweet Corn Spoon Bread.

honey bee-stro menu flower and garden 2022

The Honey Bee-stro is one of our favorite booths, which is why you should definitely give this menu offering a try.

Tupelo Honey and Sweet Corn Spoon Bread

Tupelo Honey and Sweet Corn Spoon Bread with Jalapeños, Bacon, and House-made Whipped Honey Butter.

sweet corn spoon bread - honey bee-stro - flower and garden 2022

Price: $5.00
Special Diets: Gluten-Friendly
Rating: 3.7/5

Our Thoughts

Shannon: Expected to like it more with all of the delicious ingredients listed. Kind of plain.
Heather: Sweet and tasty. Good spoon bread with strong honey flavors.
Felicia: Love this. The bread is moist and has a strong but pleasant corn flavor with kernels of corn mixed in. The jalapeño flavor doesn’t come through and the honey is light so it isn’t too sweet.

La Isla Fresca (Between Morocco and France pavilions)

la isla fresca flower and garden booth 2022

La Isla Fresca is one of the best 2022 Flower and Garden booths.

When it comes to gluten-friendly choices, we suggest the Arepa topped with Shrimp, Crushed Avocado Ají and Tomato Sauce.

la isla fresca menu flower and garden 2022

We liked it so much, we gave it a 4 out of 5 rating.

Arepa topped with Shrimp, Crushed Avocado Ají and Tomato Sauce

Arepa (cornmeal cake) topped with Shrimp, Crushed Avocado Ají and Tomato Sauce.

shrimp arepa - la isla fresca - flower and garden 2022

Price: $6.75
Special Diets: Gluten-Friendly
Rating: 4/5

Our Thoughts

Shannon: Love the mix of textures and flavors. Slight kick to it.
Felicia: Nice sized shrimp that are plump and cooked well. Little bit of spice from the aji’ and the tomato and avocado are delicious. The arepa looks soft and mostly is but you will need to cut it or pick it up to eat.

Tangierine Café (Morocco Pavilion)

tangierine cafe flower and garden booth

Tangierine Café: Flavors of the Medina ranked as our top booth at this year’s Flower and Garden.

Yes, it’s that good.

tangierine cafe flower and garden menu

The good news is there are 2 gluten-friendly choices here: the Harissa Chicken Grilled Kebab and the Lamb Kefta Grilled Kebab.

We enjoyed both a great deal. The chicken kebab even earned a 5 out of 5 rating.

Harissa Chicken Grilled Kebab

Harissa Chicken Grilled Kebab with Carrot-Chickpea Salad and Garlic Aïoli.

harissa chicken kebab - tangierine cafe morocco - flower and garden  2022

Price: $5.75
Special Diets: Gluten-Friendly
Rating: 5/5

Our Thoughts

Shannon: Incredibly tender chicken. Delicious flavors. Loved.
Heather: Yes it is “just” chicken but man is it good! Amazing flame kissed flavors of yumminess!
Felicia: Delicious chicken. It’s tender and delicious. The chickpea and carrot salad is both sweet and spiced and complements the chicken well. Nice portion.

Lamb Kefta Grilled Kebab

Lamb Kefta Grilled Kebab with Carrot-Chickpea Salad and Garlic Aïoli.

lamb kefka kebab - tangierine cafe morocco - flower and garden  2022

Price: $5.75
Special Diets: Gluten-Friendly
Rating: 4.3/5

Our Thoughts

Shannon: Good flavors. Slightly spicy. Strange texture to the lamb.
Heather: They knock it out of the park here. Don’t sleep on these kebabs!
Felicia: This is also very good. Perfectly seasoned, rich flavor, and it’s tender. Chickpea and carrot salad adds a little sweetness and complements the kebab well.

Trowel & Trellis (Near Disney Traders and Jardin de Fiestas)

trowel and trellis flower and garden booth

Trowel & Trellis is the one Flower and Garden booth with menu items that are completely plant-based.

Some of the offerings are also gluten-friendly.

trowel and trellis menu flower and garden 2022

The Grilled Baby Vegetables are a really great choice, especially if you want something light and fresh on a hot park day.

Grilled Baby Vegetables

This is a lighter dished featuring grilled baby vegetables with hummus cream and red pepper coulis. This dish is also part of the Garden Graze, the food crawl where you can earn a prize.

grilled baby vegetables - trowel and trellis - flower and garden 2022

Price: $4.75
Special Diets: Gluten-Friendly, Plant-Based
Rating: 4/5

Our Thoughts

Shannon: Nice portion, great mix of crispy veggies, delicious sauces
Heather: Very light and refreshing. And, at only $4.50 a good snack.
Felicia: If you’re looking for something light and healthy-ish, this was good. The veggies were grilled well and the hummus was good and red pepper coulis added a nice pizazz.
Allyson: Great if you want veggies and a lighter meal. Though, just hard to eat since they’re on a skewer.

Other Gluten-Friendly Options at Epcot Flower and Garden

The list above features all the things that we think are the best gluten-friendly items from this year’s festival, but, there are a few more options at other Flower and Garden booths.

We don’t think they are as good as the menu items above, but you might want to try them for yourself.

grilled street corn garden graze flower and garden festival
  • Citrus Blossom: Crispy Mojo Marinated Pork Belly, Avocado Cream, Corn Salsa, Salsa Verde and Plantain Chips (Gluten-Friendly)
  • Flavor Full Kitchen: Grilled Street Corn on the Cob with Savory Garlic Spread (Gluten-Friendly, Plant-Based)
  • Jardin de Fiestas: Enchilada de Mole Negro: Chipotle Chicken in a Corn Tortilla with Mole Negro, Avocado Mousse, Crema Mexicana and Queso Fresco (Gluten-Friendly); Taco Vampiro: Barbacoa Beef in a Corn Tortilla with Crispy Grilled Monterey Jack Cheese, Salsa Ranchera and Esquites (Gluten-Friendly)
  • La Isla Fresca: Arepas topped with Melted Queso Fresco (Gluten-Friendly)
  • Magnolia Terrace: Grilled Oysters with Cajun Butter (Gluten-Friendly); Pecan Praline (Gluten-Friendly)
  • Refreshment Outpost: Pineapple Skewer with Tajin Seasoning (Gluten-Friendly; Plant-Based)
  • Epcot Farmers Feast: The following are on the Summer Solstice Menu, which runs from May 22 through July 4 — Barbecue Seared Pork Tenderloin with Summer Succotash, Herb Butter and Grapefruit Vinaigrette (Gluten-Friendly); A Whole Lotta Melon: Feta Cheesecake with Watermelon Curd, Pickled Watermelon Rind, Watermelon Caramel and Compressed Watermelon (Gluten-Friendly)

Nearby Quick Service Spots with Good Gluten-Friendly Choices

If you’re traveling in a group with people who have different diets than you, you might just find yourself in a pinch when it comes to finding something to eat as you navigate your way around the festival.

You certainly don’t want to go hungry, especially during a long, hot park day and/or if you’re indulging in adult beverages.

If one of the above options isn’t available nearby, here are a few restaurants in Epcot that have pretty good gluten-friendly choices.

These were recommended to us by several gluten-free individuals:

  • Sunshine Seasons in The Land Pavilion (Quick Service): has a big allergy menu with a range of offerings
  • Regal Eagle Smokehouse in the American Adventure (Quick Service): the BBQ Jackfruit Burger is a solid choice (I’ve had the Plant-Based offering on the regular menu and really like it)
  • La Cantina de San Angel in the Mexico Pavilion (Quick Service): has many corn-based options
  • Garden Grill in The Land Pavilion (Table Service – reservations required; read our review): has a well-liked gluten-friendly menu

These aren’t the only places at Epcot that serve gluten-friendly items, but we’ve been told by those with gluten-friendly experience in the parks that these are usually a safer choice and come with less risk of cross-contamination.

Again, if you’re not sure or want to learn more about what you’re ordering/being served, ask!

Favorite Flower and Garden Gluten-Friendly Options Map

The map below shows our favorite overall Flower and Garden booths, which booths have the best gluten-friendly Flower and Garden options, and dining spots around the World Showcase known for good gluten-friendly choices.

best gluten-friendly epcot flower and garden 2022 options map

2022 Flower & Garden Booth map

Check out all of the booths for the 2022 Flower and Garden Festival on the map below, including our favorite overall booths, favorite items at each booth, and locations for indoor and outdoor seating.

Save to your phone to easily reference later.

Ready to explore more Flower & Garden Festival booths? Take a look at the links below for menus and reviews.

Flower & Garden Festival data

Want to see all our reviews in 1 spot?

Clicking on the link below will allow you to copy our data into a Google Sheet that you can then use for your Flower & Garden planning purposes.

WDW Prep School Flower and Garden Data

flower and garden festival data

Read more about this year’s Flower & Garden Festival

Be sure to check out the following links to our Epcot Flower and Garden Festival posts, where we provide information, tips, and much more.

Here’s everything we’ve put together so far!

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Allyson Koerner

JoAnne

Friday 1st of April 2022

Thank you so much for this helpful information!