Gluten Free EPCOT’s Flower and Garden Festival

Blossom into a world of gluten free wonders at EPCOT’s Flower and Garden Festival! As the park transforms into a kaleidoscope of colors, our gluten-free guide invites you to explore a garden of delicious possibilities. From returning favorites to colorful surprises, this Festival is a floral feast for the gluten free EPCOT Foodie!

This is the longest EPCOT Festival, and also the most popular (though others will say they have a different favorite, the numbers paired with spring and summer break dont lie!)

You can find food booths all around World Showcase and in EPCOT’s Worlds (Nature, Discovery, Celebration). Prices range from 5-20 dollars for items, with the average food price around 8 dollars.

***As Always, please speak to a qualified restaurant employee when ordering food. In order to see the most accurate ingredients and risk assessment, you will need to confirm food safety in real-time. This is my personal experience, I am not employed or endorsed by companies or brands mentioned.***

Quick Jump- Other Festival Guides

EPCOT has four festivals a year, and each of them have a different selection of Gluten Free Goodies! Here’s links to the other posts.

How to Order Gluten Free at EPCOT Festivals

We’ve been through a lot of changes at the EPCOT Festivals, from 2019 where no options were listed, to 2022 where we could ask to talk to a chef… this year in 2023 we have an Allergy Guide!

You will notice that Disney removed the Gluten Friendly Label from the Paper Festival Passport and the Display Signs outside the Booth. And they did not include any new Allergy Label for Signs.

Instead, this year, you will find Gluten Friendly items labeled with the top 9 Allergy Items, inside a New Menu format that you can find in the MyDisneyExperience App. You will type in ‘allergy friendly EPCOT’ and hit ‘view menu’ to see the full list of current Items.

When ordering, let the Cashier know you need your item Gluten Free, State your allergens (gluten and whatever else you need), and they will make a quick phone call to confirm that ingredients and procedures *for that day* are safe for you. Be sure to ask about Shared Fryers, as some items have cross contact. Allergy Friendly (Disney’s Labeling) does not always equal Gluten Free.

When ordering:

I like to say, “Can I order this Gluten Free?” and then quickly ask about the modifications (because sometimes they’ll just outright tell you no!). Then after I pay, I’ll also tell the Cast Member who takes my receipt for the order, and then confirm the modifications there + watch to make sure my food is fresh with a glove change.

Third Party Locations

Third Party Locations are not owned by Disney, they are operated by other Restaurants. These locations do not share their Allergy Information with Disney, so I’ve collected them independently in the parks.

The Third Party locations are: France, Japan, Italy, China, Mexico

Gluten Free 2023 Flower and Garden Festival

I’ll update this in 2024 when those options are out, here’s a look at 2023 options.

Early Bloom Menu (Available March 1 through April 8)

  • Chilled Potato and Leek Soup “Vichyssoise” with bacon lardons, potato croutons, chive oil, and crispy leeks 

Since this is a chilled soup, it’s perfect for the weather, and even more perfect for your taste buds! I was very surprised with how delicious this soup was! 5/5 (Sorry for the bad picture, I was so hungry after waiting that I didn’t even get a proper picture!)

Char-grilled Bison Ribeye with creamy leek fondue, no red wine butter sauce (as that sauce has gluten, so ask for the modifications) and Whipped Red Wine Goat Cheese. Modification needed for Gluten/ Wheat Friendly)

This is another 5/5 item that I will be going back for again and again!

Spring Solstice Menu (Available April 9 through May 19 )

Grilled Vegetable Bruschetta-Modification needed for Gluten

Summer Solstice Menu (Available May 20 through July 5)

  • Barbecued Seared Pork Tenderloin with summer succotash, herb butter, and grapefruit vinaigrette 
  • Sweet Corn Creme Brulee Modification needed

Florida Fresh (Near Disney Traders)

Note: Previously these were Gluten Friendly and I expect them to be this year (they used Gluten Free Earth Balance Spread last year with seasonings). Likely something that can be modified.

Yes, all of these are gluten friendly and just not labeled

  • Grilled Street Corn on the Cob with savory garlic spread and spicy corn chips (New) (Plant-based) (Garden Graze)
  • Grilled Street Corn on the Cob with savory garlic spread and plant-based cotija cheese (Plant-based) (Garden Graze)
  • Watermelon Salad

Pineapple Promenade (Near Port of Entry)

  • DOLE Whip 

Trowel & Trellis Plant Based Booth

In years passed the housemade impossible beef blend was made without gluten. This year it contains Gluten.

Refreshment Port near Canada

Shrimp Scampi Poutine

Northern Bloom (Canada)

  • Seared Scallops with French green beans, butter potatoes, brown butter vinaigrette, and Nueske’s Applewood-smoked Bacon 
  • Beef Tenderloin Tips, mushroom bordelaise sauce, and whipped potatoes with garden vegetables (Modified Gluten/ Wheat Friendly)

**** AND Glutenberg Blonde Ale, Montreal which is a Gluten Free Beer on tap in 6 and 12 oz.

Fleur De Lys (France)

Everything has Wheat/Gluten.

La Isla Fresca (between France and Morocco)

Braised Oxtail 

Sugar Cane Shrimp Skewer 

This is a fan favorite, but I dislike how overpower the spicy and sweet were. It was a very powerful dish. 4/5

Tangierine Cafe (Morocco)

Again like in years past, the Kabobs are Gluten Friendly, but aren’t on any guidebooks.

Hanami (Japan)

Frushi: Strawberry, pineapple, and lychee wrapped in sweet rice and pink soy wrap served with whipped cream, drizzled raspberry sauce, and toasted coconut

Magnolia Terrace in America, Funnel Cake Stand in America, and Primavera Kitchen in Italy all have gluten/wheat.

BAUERNMARKT: Farmers Market (Germany)

  • Potato Pancakes with house-made apple sauce(Plant-based) (Garden Graze)
  • Potato Pancake with caramelized ham, onions, and herb sour cream 

Refreshment Outpost

  • Pineapple Skewer with Tajin seasoning  (Garden Graze)
  • Tangerine Soft-serve (Modified to remove cone for Gluten/ Wheat Friendly)

Jardin de Fiestas (Mexico)

  • Quesadilla de Flor de Calabaza: House-made masa tortillas with squash blossoms, bacon, onion, zucchini, and cheese (New)
  • This is a larger portion, and the most authentic tasting! I did ask several of the staff at the booth and the the Quesadilla was the favorite. 5/5
  • Taco Vampiro: Barbacoa Beef in a Corn Tortilla with crispy grilled monterey jack cheese, salsa ranchera, and esquites -Nice flavor, but a smaller portion for the price. 4/5

Lotus House (China)

Spicy Mala Chicken Skewer looks to be gluten friendly according to ingredients. I wasn’t able to get confirmation on shared or dedicated fryers.

Gluten Free Garden Graze Options

If you’d like to complete the scavenger hunt at the back of the Festival Guide Book for a treat (typically a dole whip!), There’s several options to choose from. You only need to get any one item 5 times, so you could theoretically order the same thing 5 times, or mix and match.

Florida Fresh Booth

  • Grilled Street Corn on the Cob with savory garlic spread and spicy corn chips (New) (Plant-based) (Garden Graze)
  • Grilled Street Corn on the Cob with savory garlic spread and plant-based cotija cheese (Plant-based) (Garden Graze)

Refreshment Outpost

  • Pineapple Skewer with Tajin seasoning (Gluten/ Wheat Friendly) (Garden Graze)

  • Potato Pancakes with house-made apple sauce (Gluten/ Wheat Friendly) (Plant-based) (Garden Graze)
  • Potato Pancake with caramelized ham, onions, and herb sour cream (Gluten/ Wheat Friendly)

Leave a Comment