The festivals at Epcot have been back in full swing and, the crowds have returned. As a result, you can count on lots of tasty items at festival food booths. While the 2021 Epcot International Festival of the Holidays does not offer nearly as many options for gluten-friendly, paleo, keto, and dairy-friendly diets, you should be able to find something yummy to try. Disney, if you are reading this – you could make so many dishes gluten-friendly by switching to gluten-free soy sauce. Also, please stop ruining naturally gluten-friendly desserts by adding one unnecessary element, such as with the Haupia. Put it in a little bowl or dish next year, because it is really, really good!
Please remember, first and foremost, that there is always an inherent risk of cross-contamination at the food booths. The booths are small, and the food is prepared in shared kitchens. If you have an allergy, it is best to err on the side of caution. When in doubt, ask to speak to a chef.
As always, I had the pleasure of spending some time discussing the food booths on the first day of the festival. I was again lucky enough to speak with Chef Nathan, one of the wonderful chefs who I met during the Food and Wine Festival. I have also added onion and garlic to my list of items to discuss for those on low-fodmap diets. Soy, dairy, gluten, sugar, and corn are some of the other ingredients we discuss. Remember, the ingredients listed are only the ones of concern that we ask about. If you have other allergies or intolerances, make certain to ask.
As suppliers may change during the festival, please know that the listings below are based on what was available at the start of the 2021 Epcot International Festival of the Holidays. Please double-check with a chef before making a purchase.
American Holiday Table
Slow-Roasted Turkey with BEN’S ORIGINAL Stuffing, mashed potatoes, green Beans, and Cranberry Sauce: Omit the gravy for a gluten-friendly dish.
- Turkey – corn syrup, brown sugar, flavorings
- Potatoes – soy, dairy
- Green Beans – onions
- Cranberry Sauce – corn syrup
- Gravy – soybean oil, flour
Bavaria Holiday Kitchen
Cheese Fondue – omit the bread bowl for a keto-friendly dish. There is corn starch in the cheese, along with white wine, nutmeg, cayenne, heavy cream, salt, gruyere, and swiss cheeses. You also get zucchini, baby carrots, and potatoes.
Chestnuts & Good Cheer
This booth is new this year and brings an assortment of cinnamon glazed nuts (pecans, almonds, cashews). All items at this booth are gluten-friendly – and it smells really good when you pass by.
- Cinnamon Glazed Nuts – sugar, salt, cinnamon, artificial vanilla
- Fire Roasted Chestnuts – sugar, salt, cinnamon, nutmeg
Holiday Hearth
Peppermint bark – this gluten-friendly treat contains sugar, corn syrup, soy lecithin, dairy, and natural vanilla, along with peppermint oil.
Holiday Sweets & Treats
Peppermint sundae – this gluten-friendly sweet contains corn syrup, dairy, sugar, and maltodextrin
L’Chaim Holiday Kitchen
Pastrami on Rye – You can make this a gluten-friendly item if you omit the rye bread. You will still get a nice-sized serving of pastrami with house-made pickles and deli mustard.
- The pastrami is not for people on a low-fodmap diet due to the garlic in the brining solution (it also contains sodium nitrate for those avoiding nitrates). There is also sugar in the brine. If those are not issues and you are on a paleo or keto diet, go ahead and enjoy.
- Pickles contain onion, sugar, apple cider vinegar, garlic, and red chili flakes, among other ingredients.
Potato Latkes – these gluten-friendly items come by themselves or with smoked salmon. They use a plant-based sour cream that contains coconut cream and other ingredients.
- Potato latkes are also vegan, and contain onion, nutmeg, salt, just eggs, mung bean paste, canola oil, soy lecithin, sugar, and other spices.
- Potato latkes with smoked salmon: the salmon contains light brown sugar and molasses, and there are capers, onions, and eggs included.
Las Posadas Holiday Kitchen
This year, the Giant Tostada de Chorizo is no longer gluten-friendly due to being fried in a shared fryer. If you have a risk of cross-contamination, please avoid this dish.
- Giant Tostada de Chorizo – The tortilla is a tlayuda – hand-made in one specific region of Mexico. The toppings include Chipotle Black Bean Puree, Salsa Verde, Queso Cotija, Crema Mexicana, and Pickled Onion. Everything is made fresh each day, and there is no sugar in this dish. You can omit any items necessary to fit your diet. Dairy-free dieters can omit the crema and queso.
- Tamal de Barbacoashredded barbacoa beef in corn masa, ranchera salsa, queso cotija, and crema Mexicana. There is garlic in the beef. Omit the sauce if you cannot have onion.
Le Marche De Noel
There is nothing at this booth that can be gluten-friendly. Everything is prepared in their kitchens and brought to this booth. The Tuscany booth in Italy is also a no-go for those avoiding gluten.
Mele Kalikimaka Holiday Kitchen
At this booth, you will find my favorite item from this year’s festival – the Haupia. Sadly, it is not gluten-friendly. However, if you are not worried about cross-contamination, you can eat the pudding from the top, avoiding the part close to the thin cake at the bottom. I hope they bring this back in little dishes next year without the cake. It is wonderfully delicious and refreshing.
- Lomi Lomi Salmon served with Tomatoes, Onions, Salmon Roe, Yuzu Mayonnaise, and Yucca Chips: this dish is not marked but it is gluten and dairy-friendly. Contains soy in mayonnaise, onion and garlic in the salmon. There is no corn in this dish.
- Haupia – Hawaiian coconut pudding with candied macadamia nuts and coconut – contains eggs, coconut, guava puree, sugar, corn starch, and dairy. The macadamia nuts contain sugar and soy lecithin and can be omitted.
Shi Wasu
The Chirashi Sushi Tree is a gluten-friendly dish this year as it contains gluten-free soy sauce. The allergens of note are egg, soy, corn syrup, sugar, garlic, and corn flour.
Yukon Holiday Kitchen
The booth here contains one item that you can alter to make it gluten-friendly – the Seared Scallops.
- Seared Scallops with Parsnip Silk, Apple Chutney, and Hazelnut Croquant – there is dairy and soy in the parsnip silk and the apple chutney, and gluten (soy) in the maple glaze. If you omit the glaze, the dish is gluten-friendly. The apple chutney also contains onion, sugar, apple cider vinegar, and other ingredients.
Tangierine Café: Flavors of the Medina
Here, you can get gluten-friendly grilled kebabs of lamb or harissa chicken. The carrot-chickpea salad contains carrots, chickpeas, golden raisins, almonds, garlic, onion, mint, and cilantro. If you cannot have the salad, you can ask for one of their dips on the side – depending on the supply and how busy they are.
- Lamb Kefta – contains soy, egg, corn, and many types of spices along with canola oil. The garlic sauce contains soy, garlic, and corn – you can omit the sauce. The meat itself does not contain onion or garlic for those on low-fodmap diets.
- Harissa Chicken – contains chicken thighs in a chermoula sauce. The sauce contains canola, onion, spices, tomato, white vinegar, green olives, capers, and lime.
- Hummus – chickpeas, sesame oil, tahini, canola oil, salt, and lemon juice.
- Zhoug – parsley, garlic, jalepeno, onion, cilantro, cumin, cardamom, olive oil, red pepper flakes, and salt.
I hope the information provided here can help you make some decisions at the 2021 Epcot International Festival of the Holidays. Please remember, always consult with a chef to be certain that something is safe for you. For pictures of some of the carry-over items from last year, click here.
Check out more about the Epcot International Festival of the Holidays here.