We had an amazing trip to Walt Disney World. Restaurant staff throughout the parks were well trained in gluten-free and allergy-friendly procedures, so we were able to enjoy delicious, safe meals during our visit. I previously wrote about our first day in Magic Kingdom, and here I’ll share our experience at Epcot and Disney Springs.
Gluten-Free at Epcot
Tip 1: Arrive Early
Epcot now features a Frozen-themed attraction, Frozen Ever After, which is wildly popular with kids who love the movie. FastPasses for this ride often fill quickly, so arriving early is essential if you want to ride with a minimal wait. On our visit we arrived about 30 minutes before the posted opening time and discovered Disney had opened the gates 15 minutes early. That early entry made a huge difference: people rushed toward Frozen, but we joined a short line and were on the ride within minutes. Lines grew quickly afterward—what was a 10-minute wait when we got there became 30 minutes in just a couple of minutes, and later in the day reached well over an hour—so being early saved us a lot of time.
Tip 2: Favorite Rides
Frozen Ever After is one of our favorite attractions in Epcot and well worth experiencing. Since we were early, we also had short wait times to meet Elsa and Anna and managed that before 9:30 a.m. Other family favorites in Epcot include:
- Journey into Imagination with Figment
- Living with the Land
- The Seas with Nemo & Friends
- Turtle Talk with Crush
- Spaceship Earth (distinct from Mission: Space, which is better for older kids)
Tip 3: Best Sit-Down Restaurant
We always dine at Tutto Italia Ristorante in the Italy pavilion of the World Showcase. The food is excellent, the staff is welcoming, and their allergy protocols are consistently impressive.
Tutto Italia offers a dedicated gluten-free menu and can adapt many regular menu items to be gluten free. Each visit the manager comes to our table to review options, coordinates with the chef, and brings dishes directly to the table throughout the meal. Their awareness of celiac disease and food allergies is notable and comforting.
Our favorite dish is the Caprese Pasta, served with a pomodoro-style sauce; we ask for it without cheese because we avoid dairy. The gluten-free pasta they use is among the best we’ve tasted, and the manager told us it comes from Gillian’s, a supplier based in Canada that also serves the U.S. They also serve excellent steaks, fresh salads, and warm gluten-free bread brought to the table.
After lunch we usually enjoy a few more attractions, then return to the hotel for a mid-afternoon rest before heading to Disney Springs in the evening. If you’re visiting with toddlers, taking a break in the afternoon is key: it helps them recharge and be ready for evening activities.
Gluten-Free Dining at Disney Springs
Raglan Road
Raglan Road is an Irish pub at Disney Springs that we visit often. The atmosphere is lively, and the staff is knowledgeable about gluten-free dining. Although Raglan Road doesn’t publish a separate gluten-free menu, the manager explained that about 90% of their offerings are naturally gluten free, and they use a dedicated gluten-free fryer.
The staff’s training on celiac disease and cross-contamination let us dine with confidence. During one visit I had fish and chips, my daughter enjoyed a burger and fries, and my husband ordered shepherd’s pie (gluten free but contains dairy). Everything was eaten with enthusiasm—clear evidence the meal was a hit.
Beyond the food, Raglan Road is entertaining: there’s traditional Irish step dancing and a live house band. Our daughter, at age four, even danced on stage and learned some steps—such moments made the meal special because she could fully enjoy the atmosphere and food without worries about allergies.
Erin McKenna’s Bakery
After dinner we often stop at Erin McKenna’s Bakery, a dedicated gluten-free and vegan bakery at Disney Springs. Being able to choose anything from the display makes it a must-visit for those with gluten restrictions.
I’ll never forget our daughter’s reaction the first time we told her she could pick any treat she wanted—she was stunned and then overjoyed. We indulged in a variety of items to share: a frosted cupcake top, a chocolate chip cookie sandwich with frosting, a cinnamon bun, and a mint chocolate cupcake for dessert that night. We also bought a samoa donut, a French toast muffin, and banana bread to save for breakfast. Everything we tried was delicious. The bakery also operates locations in other cities and offers shipping for those who want to enjoy their products at home.
Conclusion
Epcot and Disney Springs offered us a wealth of safe, delicious gluten-free options and plenty of fun for the whole family. Between early arrival strategies for popular rides, excellent sit-down dining at Tutto Italia, a welcoming meal at Raglan Road, and the treat-filled experience at Erin McKenna’s Bakery, our vacation was memorable and worry-free. If you or someone in your family needs gluten-free dining, these locations are great examples of how Disney accommodates guests with dietary restrictions while delivering a magical experience.