We had a wonderful trip to Walt Disney World. The restaurant staff at the locations we visited were knowledgeable about gluten-free and allergy-safe practices, so we were able to enjoy delicious, safe meals throughout the parks. I previously wrote about our first day in Magic Kingdom, and here I’ll share our experiences at Epcot Center and Disney Springs.
Gluten Free in Epcot Center
Tip 1: Arrive Early!
Epcot now features a Frozen-themed attraction, Frozen Ever After, which is hugely popular with kids. FastPasses for this ride often fill up quickly, so arriving early can make a big difference. On our visit we arrived 30 minutes before the scheduled opening and discovered Disney had opened the gates even earlier. Being there ahead of the crowds allowed us to join a short line before the park officially opened. Within minutes the wait time multiplied, and by mid-morning lines for the ride stretched to well over an hour. If you want to experience the most sought-after attractions with minimal waits, getting there early is key.
Tip 2: Favorite Rides
The Frozen ride was a highlight for our family—one of the best rides across the parks in our opinion. Arriving early also meant shorter lines for character meet-and-greets, so we were able to see Elsa and Anna before 9:30 a.m. Other Epcot favorites we recommend are:
- Journey into Imagination with Figment
- Living with the Land
- The Seas with Nemo & Friends
- Turtle Talk with Crush
- Spaceship Earth (Mission: Space is a separate, more intense experience better for older kids)
Tip 3: Favorite Sit-Down Restaurant
Whenever we visit Epcot, we make a point to dine at Tutto Italia Ristorante in the Italy pavilion of the World Showcase. The food is exceptional and the staff are welcoming and well trained in allergy and celiac protocols.
Tutto Italia offers a gluten-free menu and adapts many regular menu items safely. A manager always comes to the table to discuss options and coordinates with the kitchen; they often bring dishes to the table personally. Their knowledge of celiac disease and food allergies is consistently impressive.
One of our favorite choices is the Caprese Pasta, prepared with a pomodoro-style sauce; we order it without cheese to keep it dairy-free. The gluten-free pasta they use is among the best we’ve tried. On this visit, the manager told us the pasta is Gillian’s gluten-free pasta, which is produced in Canada and available in the U.S. as well.
The menu also includes steak and potatoes, mixed salads, and warm gluten-free bread served at the table.
After lunch we usually enjoy a few more attractions and then return to our hotel for an afternoon rest before heading to Disney Springs in the evening. If you’re visiting with toddlers, a mid-afternoon break is essential—it gives little ones time to recharge so they can enjoy the evening.
Gluten Free Dining in Disney Springs
Raglan Road
Raglan Road, an Irish pub in Disney Springs, is one of our go-to dinner spots. The venue is lively and family-friendly, and their staff are well trained in gluten-free practices. The manager told us that roughly 90% of their menu is gluten free, and they also use a dedicated gluten-free fryer.
Our server and kitchen staff took care to avoid cross-contamination, so we felt comfortable ordering. I had fish and chips, my daughter had a burger and fries, and my husband enjoyed Shepherd’s Pie (noting it contains dairy). Everyone finished their plates—always a good sign.
Beyond the food, Raglan Road offers traditional Irish step dancing and live music, which makes for a memorable evening. Our daughter even joined a dance on stage and learned a few steps—an adorable moment and a reminder that dining out can be both safe and fun for children with dietary restrictions.
Erin McKenna’s Bakery
For dessert, we often stop at Erin McKenna’s Bakery in Disney Springs. This dedicated gluten-free and vegan bakery allows us to order anything on the menu with confidence. Seeing our daughter’s excitement when we told her she could choose any treat was priceless.
We tend to indulge a bit and share several items: a frosted cupcake top, a chocolate chip cookie sandwich, a cinnamon bun, a mint chocolate cupcake, and more. We also picked up items to enjoy the next morning. Everything we tried was very tasty, and the bakery’s dedicated gluten-free environment makes it a must-visit stop.
Plenty of safe, delicious options and lots of fun at Epcot and Disney Springs
Our trip combined memorable attractions with confident, allergy-aware dining. If you or your family need gluten-free or allergy-safe meals, Epcot and Disney Springs offer many well-managed choices that let you relax and enjoy the vacation.