Keto At Disney World – Epcot Flower & Garden Festival

Keto At Disney World – Epcot Flower & Garden Festival

“Hey there! This is Bonnie Cribbs and I have lost 82 pounds eating keto and walking at Disney World.” These are words I constantly say and I’ve even written several posts about eating keto at Disney World.

Yet, for this particular post, I feel very awkward about sharing my findings, even with numerous requests for this particular subject. I feel like by writing a post about keto friendly options at Epcot International Flower & Garden Festival I should be able to provide some simple and easy keto options.

If “keto-ish” were a thing, I’d feel okay about it. Maybe these suggestions fall into the realm of “dirty keto” but at best these are keto friendly options that take a lot of customizing and picking and choosing what you actually digest.

The Flower & Garden Festival at Epcot is (probably?) my favorite Festival Epcot does – it’s absolutely beautiful! There are so many hidden gems and the entertainment is fun and festive. As I’ve learned to do on this journey, I have learned NOT to make my experience ALL about the food like I once did.

I’d hate to miss out on this festival simply because they didn’t cater to my keto lifestyle. lol.

The food kiosks at Epcot Flower & Garden Festival each sell small, snack sized options that are not full meals, but are larger than most would expect.

The chefs design the plates to include various textures, tastes and smells that go incredibly well together. I’ve yet to find a full plate that would fall into the realm of “keto friendly.” As we typically do on keto, I end up having to de-construct the plate and end up with just the meat or one specific veggie.

I want to get the full effect of the festival, and at Epcot, that involves tastes from all around the world. ….I just don’t make it ALL about the food and definitely do not miss out on enjoying the festival because I think there is a lack of keto options.

As an example, in the meal pictured below I’d ask for the plate without the noodles. …and yes, there are carrots in the salad and most likely I’d pick them out.

Pan Seared Tuna with Chilled Soba Noodle Salad & Wasabi Dressing (Photo from Disney)

That said, that’s what we end up having to do on keto most of the time when we eat from dinner menus at Disney World. The tips I have for picking and choosing “what works” on keto at Flower & Garden is similar to the tips I provided for eating fast food on keto.

As a disclaimer, I’ve yet to find any official nutritional information from the various food kiosk, so it’s all really a shot in the dark…. but with some educated guesswork. You do that a lot when you eat keto at Disney World!

Keto Options at Flower & Garden Festival

Yesterday I got my steps in at Epcot with the intentions of checking out the various kiosks and to try out some of the keto friendly options.

These are the keto options I personally ate yesterday at Epcot’s Flower and Garden Festival:

First Stop: The Smokehouse, (Located in the American Adventure)

The Smokehouse, American Pavilion

If you know me at all, you know I love smoked meats and end up eating at The Polite Pig in Disney Springs a couple of times each week, so it’s no surprise I wanted to try The Smokehouse at Epcot for lunch.

Menu From The Smokehouse

What I ordered:

Shredded Beef Brisket with Smoked Potato, Chorizo Fondue, and Green Tomato Relish. I ordered it without the smoked potato and they added a sausage for me since I didn’t get the potato.

In reality, I should have asked for no chorizo fondue, as it is typically made with corn starch, which is very high in carbs. There may have been a tablespoon on it, so I didn’t freak out about it, but next time I will know.

This was delicious!!!

Keto at Flower & Garden
Shredded Beef Brisket, Garlic Sausage, Chorizo Fondue, and Green Tomato Relish.

Pulled Pig Slider with Coleslaw. I ordered it without a bun. Southern style slaw is typically prepared by adding sugar, so I only ate a small portion of the slaw.

To say the least, this was yummy! Give me smoke meats and I can easily stay on keto at Disney!

Pulled Pig Slider with Coleslaw, no Bun.

Second Stop: Taste Of Marrakesh (Located in the Morocco Pavilion)

The smells as you walk by this kiosk are amazing! I knew this location had cauliflower and chicken kabobs, which sounded like perfect keto options, so I had to stop by for a try!

What I ordered:

Fried Cauliflower with Capers, Garlic Parsley, and Chili-Ranch Sauce

Without thinking twice, I ordered the cauliflower. It’s a “keto friendly” veggie and it’s always fun to see the hundreds of ways you can make cauliflower taste amazing. …but when they gave it to me, I quickly realized it was breaded. Oops!!

The cauliflower looked and smelled amazing, so I had to try a little of it….but without the breading, so I peeled off the outer layer to make it work. It seriously tasted so flavorful. The spices were on point!

However, the cauliflower is cut WAY TO SMALL to do this with the entire order, so this is NOT a keto friendly option I would suggest. They were sooooo close, but had to add the breading!

I mention this simply because I made an assumption of how this food would be prepared, but was totally wrong. That’s where my hesitation with this post comes into play – I can’t, with 100% certainty say “This is a keto friendly option at Epcot’s Flower and Garden Festival.”


I find myself walking this balancing act of wanting to enjoy the flavors, experiences and various kiosks at Epcot, losing weight and staying true to a keto lifestyle all at the same time.

Fried Cauliflower with Capers, Garlic Parsley, and Chili-Ranch Sauce — NOT keto friendly

Harissa Chicken Kebab with Dried Fruit Couscous Salad. I ordered it with only the Kabab and they gave me two skewers.

Keto friendly kababs
Harissa Chicken Kebab

The spices and flavors of this were delicious, though they did clash terribly with the smoked meats eaten just minutes before.

The Morocco Pavilion is one of my favorites at Epcot, so I loved eating this in the marketplace and enjoying all of the native sights, sounds and tastes of this beautiful culture!

Lost 82 Pounds eating keto at Disney World
Down 82 Pounds Eating and Walking at Disney World!

Other (possible) Keto Options At Epcot’s Flower & Garden Festival

Looking over the entire menu from the 2019 Epcot Flower & Garden Festival, here are a few options that appear to be Keto friendly (with fairly simple deletions and substitutions).

Arbor (Located at The Gardeners Terrace in The Odyssey Center)

  • Smoked Salmon Stack with Avocados, Tomatoes, Sour Cream, Caviar, and Focaccia Crostino

La Isla Fresca (Located in Showcase Plaza)

  • Jamaican-braised Beef with Pigeon Pea Rice and Micro Cilantro

The Citrus Blossom (Located near Refreshment Port)

  • Lobster Tail with Meyer Lemon Emulsion and Grilled Lemon 

Flavor Full Kitchen (Located near the Honey Bee-stro Garden)

  • Citrus-poached Salmon with Ancient Grain Salad, Roasted Vegetables, and Citrus Greens

Northern Bloom (Located in the Canada Pavilion)

  • Seared Scallops with French Green Beans, Butter Potatoes, Brown Butter Vinaigrette, and Apple-wood Smoked Bacon
  • Beef Tenderloin Tips, Mushroom Bordelaise Sauce, and Whipped Potatoes with Garden Vegetables

Florida Fresh (Located between France & Morocco)

  • Carne Guisada with Black Bean Cake and Cilantro-Lime Sour Cream
  • Spicy Blackened Shrimp and Cheddar Cheese Grits with Brown Gravy and Local Sweet Corn Relish …okay, so only the Spicy Blackened Shrimp is keto friendly here, but doesn’t it sound amazing??

I want to try that cilantro-lime sour cream all by itself!

Hanami (Located in Japan)

  • Chilled Soba Noodle Salad with Pan-seared Tuna and Wasabi Dressing

The Smokehouse: Barbecue and Brews (Located in The American Adventure)

  • Beef Brisket Burnt Ends and Smoked Pork Belly Slider with Garlic Sausage, Chorizo, Cheddar Fondue, and House-made Pickle

Jardin De Fiestas (Located in the Mexico Pavilion)

  • Beef Torta: Braised Beef served on a Crispy Sourdough Roll with Queso Oaxaca, Avocado, Pickled Onions, and Jalapeños in a Spicy Habanero Sauce

The entire menu for Epcot International Flower & Garden Festival is very expansive, with each kiosk offering 3 or 4 food items. As you can see, with the small list I mentioned, it’s impossible to suggest an item on the menu (in its entirety) and say that it is keto friendly. However, making keto a sustainable and life long lifestyle requires that to you are bold enough to ask for items to be deleted and substituted.

Disney is very accommodating when it comes to special dietary restrictions. The cast members I’ve interacted with have always been happy to try to make it work for me and if they could not, they would let me know.

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Pictures From Epcot Flower & Garden Festival

Just want to share some of the pictures I snapped on my walk around World Showcase at Epcot yesterday!

More Keto Options At Disney World

Over the past month or so I’ve written several specific restaurant reviews / experiences when it comes to eating keto at Disney. You may find this helpful if you’re planning a trip and want to stay on keto while at Disney World.

eating keto at Disney World
Keto at Disney World Blaze Pizza
Keto at Disney World - The Edison
Keto at Disney World - Olivia's Cafe
Keto at Disney World - Pecos Bill
eating keto at Disney World - The Polite Pig
keto at Disney Rix Sports Bar
Eating Keto on a Disney Cruise

keto at Disney World - Epcot Flower & Garden Festival
By | 2019-03-09T13:44:01-04:00 March 9th, 2019|Disney, Food, Keto, Travel, Weight Loss, Weight Loss|

About the Author:

Bonnie is a happy-go-lucky guy who enjoys Travel, Disney, Business and a really good ribeye! His commitment to living to his full potential, and encouraging others to do the same, is the heart behind his blog, Walking Into Greatness.

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