A big part of going to Disney for us has become the food. If you’ve seen our Instagram, a big chunk of it is delicious snacks, drinks, and treats.
An unfortunate side effect to this is a couple extra pounds. But, I’ve been a long time proponent of a keto diet. In the past, I’ve lost over 100 pounds, and became more fit. Disney, however; was always a struggle. Staying in ketosis in the past at Disney was nearly impossible without iron will…. that and lots of jerky, almonds, and cheese sticks.
Over the last few years, Disney has made it much easier to stick with pretty much any diet. There’s Vegan and Gluten free options as far as the eye can see, and finally, keto is becoming a viable option. Unfortunately, the nature of the diet and Disney means simply going without, but possibly paying for. A great example is a bunless burger – it’s no cheaper than one with the bun. Occasionally you can skip the fries and save money, but it isn’t always an option.
This guide is focused on keto for Epcot’s Flower and Garden Festival 2020. A more thorough guide for the parks is on its way. But the special events have some of the best Disney food.
Unfortunately, most of the food is carb heavy, or based around carbs as a way to eat it (think tacos). Luckily, there are plenty of options to keep you in Ketosis while you eat around the world at Flower and Garden 2020.
As a quick reminder, this is just estimations of what should be safe. We don’t have accurate calorie or carb information, but we can infer what should be safe. There may be secret carbs lurking in otherwise safe dishes, but all we can do is “the next right thing” and give it our best shot.
If you’re traveling with someone not living a low-carb lifestyle, there’s tons of options for sharing.
Magnolia Terrace
Magnolia Terrace has one option for keto. It may probably appeal to those more adventurous that enjoy semi-exotic foods.
Grilled Oysters with Cajun Butter – $7.50
Flavor Full Kitchen
Flavor Full Kitchen looks like it will have one option as well. There is also a Salmon dish if you’re willing to skip the side of risotto.
Grilled Baby Vegetables with Hummus Cream and Red Pepper Coulis
Northern Bloom
Northern Bloom has some options (scallops and tenderloin) that are viable, both come with sides of potatoes that you’ll have to forego.
Beef Tenderloin Tips – $6.75
Seared Scallops – $7.00
La Isla Fresca
Carb heavy sauces and “sugarcane shrimp” – sound’s delicious but will have to be an avoid.
Honey Bee-stro
Leave the honey for a hungry Pooh bear and skip this one.
Towel & Trellis
If you’re a vegan or vegetarian keto person, this may be a decent stop. It’s a little higher in the carbs, but certainly doable for a Disney day. There’s an Impossible Meatball and Lentil Bread sandwich. This is probably a good chunk of carbs, but not out of this world.
Pineapple Prominade
As much as we love pineapples. Say Aloha to this place as you walk right past.
Jardin de Fiestas
Enjoy the ambiance and consider eating a taco without the shell.
Chilaquiles de Pollo: Chipotle-braised Chicken and Tortillas served with Salsa Ranchera, Monterey Jack Cheese, Crema Mexicana and Guajillo Cheese – $7.00
Choriqueso Torta: Bolillo Roll filled with Chorizo and Monterey Jack Cheese, Avocado Mousse and Jalapeños – $7.00
Lotus House
Another walk by. I’m sure the smells will be amazing. Don’t let them get to you!
Bauernmarkt
Literally only carbs.
Primavera Kitchen
Prepare to be surrounded by noodles – great place to get a glass of wine if you’re so inclined. A Bellini (a peach prosecco drink) is under 10 carbs if you’re in the mood.
Hanami
Another stop for the adventurous. Raw salmon with Roe. The poke sauce may be carb heavy, but it should be a small portion. The Sake is likely low carb as well.
Salmon Flower Ikura – $8.25
Tate of Marrakesh
Finally a place where pretty much everything is reasonable. Use your judgement on these, see how they look. We love caulfower and it might have extra carbs from being fried, but should be in the safe range.
Chicken Kabab – $8.00
Fried Cauliflower with Capers, Garlic Parsley and Chili Ranch Sauce – $7
Walnut Honey Baklava – $4.50
Florida Fresh
Great if you have someone to share with. You eat the shrimp, they eat the grits. The black bean cake will be high, but with the small portion, you should stay in ketosis. Best if you can share.
Carne Guisada with Black Bean Cake and Cilantro Lime Sour Cream – $6.50
Fleur de Lys
For paleo people, this might be a great option. Orange Duck in a tart with Sweet Potatoes. Not exactly low carb but not the end of the world. Avoid the tart. Portion looks large.
Canard Confit à l’Orange: Braised Duck Confit à l’Orange with Mashed Sweet Potatoes – $6.25
Refreshment Port
It would be refreshing if this had anything worthwhile but it really doesn’t.
So, that’s everything for Epcot’s Flower and Garden Festival 2020. If you want to stay keto, it’s unfortunately kind of slim. There’s some decent options, but not much more than a snack for most people. This is extra sad as the park is practically unrecognizable from construction. Be prepared for lots of extra walking around. as many of the straight line entrances to the world showcase, including the main walkway is closed.
When in doubt, there’s a five guys 2 miles away with bunless burgers, plus a few places at Disney Springs.
Unlike food and wine, the main point of Flower and Garden isn’t the food. Be sure to take it easy, walk slow, check out the areas around the world and remember to stop and smell the flowers…. and take pictures of topiary versions of your favorite characters!