Eating Keto the Disney way (EPCOT)

Staying on the Keto Diet during vacation can be difficult. Especially when you are in a theme park full of churros, popcorn, pizza, burgers and fries. For those out there who don’t know what the Ketogenic (Keto) diet is; it is a diet that focuses on less carbs and more fats. An average carb intake on the Keto diet is 20-30 carbs a day! That means no bread, no pasta, no sugars and no candy! By doing the Keto diet, this will allow your body to scientifically proceed into Ketosis. Ketosis is the process in which your body burns fat in subsitution when carbohydrates are limited. By burning fat, your liver then creates its own glucose (Ketones) to feed your brain. This can speed up weight loss tremendously and its been proven to be a success over and over again.

I personally have been on the Keto Diet for over a week now, and I have to admit how difficult it was to commit to it. About a week ago I was diagnosed “Pre Diabetic” with a high blood sugar of 115. I was perscribed Metformin and was instructed to abide by the Keto Diet to prevent type 2 Diabetes. At first I didn’t know what to eat and it fustrated me greatly that I couldn’t have bread, macaroni and cheese, and even fruit. When you surround your life around whatever box of food is cheapest, your perspective of food differs from a person who actually cooks from scratch while using only the freshest ingredients. I needed to educate myself and learn how to take care of my body better.

But when I went to Epcot for the first time since my diet started, I began to felt uneasy about the food choices. I didn’t know where to start for dinner opportunities and I was afraid I would end up with a hamburger patty with cheese at 15$ worth of my money. We decided to head over to the “Land Pavillion” because I remember seeing a lot of healthy food items there before in the Sunshine Seasons restaurant. There they had a sandwich station, an oriental food station and a comfort food station. All of the stations were filled with high carb foods like rice, bread, pasta, and mashed potatoes.

I could have simply picked up one of their salads from their coolers or probably requested a sandwich in a lettuce wrap, but I wanted something hearty after a long day of walking. I decided to ask a cast member if they had a dietary menu for the Keto diet, and before I knew it, she personally brought out the chef from the kitchen to speak with me. He offered to cook me anything they had in the kitchen. Quickly he suggested that he could steam up some brocoli in about five minutes. I accepted his offer and was very pleased with how Disney Chefs care a lot about their guests and their well being. He tended to every last detail of preparing my meal up to plating my entire meal just to make sure it was done right. I had a plate full of steamy brocoli, green beans (Green beans tasted awful) and savory pot roast. Sunshine Seasons also hands out free butter. Both the butter and the pot roast juice complimented the brocoli very well!

That was one of the best meals I have ever had at Epcot and it was only 14$! Because I dealt with a lot of troubles within menu choices, I wanted to create the ultimate guide on “How to Keto the Disney Way” at Walt Disney World while remaining calm, healthy and frugal.


Electric Umbrella

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This classic Epcot restaurant serves more than just burgers under those electric umbrellas! Enjoy their chicken proscuitto mozarella sandwich topped with sun dried Aoili or their beef brisket sandwich covered in hot homemade beer cheese. If you want a healthier approach you can try their salads!

Energy Salad with Roasted Chicken 

Fresh greens topped with Roasted Chicken, Seasonal Fruit and Feta Cheese. (Just ask for no fruit)

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Kringla Bakeri Og Kafe

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If you’re on your way to see Anna and Elsa, stop by at Kringla Bakeri Og Kafe! With outdoor seating, you can enjoy the fresh and healthy choices this restaurant provides. Here they serve the Norwegian Club topped with ham, turkey, bacon, muenster cheese, fresh tomatoes, sliced red onion and lingonberry mayonaise. Make sure you request a lettuce wrap for this tasty sandwich! You can also try their fresh salads. Just keep in mind there are a lot of bakery desserts here, so resist all temptation!

Norwegian Chef Salad 

Poached Salmon with Mixed Greens, Tomato, Onion, Potato and Boiled Egg (ask for no potato or tomato)

La Cantina de San Angel

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You’ve crossed the border into Mexico! HOLA! Grab your sombreros, and your big Mexican guitar, its time to submerse your taste buds with a burst of spicy Mexican flavors! Head over to La Catina de San Angel for some tacos! You can request a lettuce wrap for all of your taco needs! Don’t forget to try their Ensalada Mexicana with Grilled Chicken!

Ensalada Mexicana with Grilled Chicken 

Grilled Chicken with Tossed Romaine Lettuce, Arugula, Red and White Cabbage, Black Beans, Corn, Olive Oil and Lime Juice. Just ask for no black beans and corn!

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Liberty Inn

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Stop by to see Ben Franklin himself in American Adventure, and right after your time travel throughout American history make your way to Liberty Inn for some grub! Liberty Inn serves burgers, grilled vegetable burgers for you all of you vegetarians, and barbeque pork sandwiches. You can request lettuce wraps for those sandwiches! If you are in the mood for something crisp, and refreshing, try their chicken cobb salad!

Cobb Salad with Chicken 

Field Greens, Grilled Chicken, Avocado, Egg, Bacon, Tomato, Cucumbers, Apples and Blue Cheese tossed in a Sherry Vinaigrette (Ask for no tomato or apples-and a different dressing!)

Photo Cred: Disneyparks.go


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Tucked away in the right corner of Germany is Sommerfest. Not a lot of people know this place exists! Enjoy a German bratwurst or frankenfurter with sauerkraut! Just ask for no bun and chips!

Photo Cred: Anightowlblog,com

Sunshine Season

Located in The Land Pavillion on the bottom floor is Sunshine Season cafeteria. This restuarant has a wide variety of food options such as a sandwich station, a comfort food station with a big selection of savory meats, an Oriental food station and a cooler full of salads! You can order a lettuce wrapped sub at the sandwich station. Head over to the comfort food station for pork pot roast, salmon, and roasted chicken. You have the option to have green beans as a side or ask the chef for an additional vegetable of your choice. They are flexible with dietary needs! I requested brocolli! And lastly, head over to the Oriental food station for savory mongolian beef seared with onions, carrots, snap peas and broccoli and try their steamy stir fried shrimp with celery and peppers!

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Tangierine Café’

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Ever walk by Morocco and find your mouth watering from a delicious aroma in the air? Well that aroma is coming from Morocco’s Tangierine Cafe! If you are brave enough to try exoctic foods, come taste the delectable dishes such as Safron rotisserie chicken, Shawarma chicken and lamb. Sadly these dishes are paired with hummus and couscous so its best to ask for the entree only. Try the Moroccan Kefta! For those who don’t know what Kefta is, it is basically meat on a stick! A lot of people love to eat here, so check it out!

Chicken Shawarma platter. Photo Cred:

Joy of Tea

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Enjoy a hot cup of Jasmine Tea in China at Joy of Tea. Keep in mind there are a variety of teas to chose from such as Oolong tea, Milk Cap Lychee tea and Bubble Milk Tea. Just watch your carb intake on all of these.

Fife & Drum Tavern

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Grab a snack while you pass through America and embrace the old times with an old fashioned-fat turkey leg at Fife &Drum!

I hope this helps you out for when you plan out your Disney Day at Epcot in Orlando, Florida. Keep an eye out for my future eating Keto the Disney way articles for Magic Kingdom, Hollywood Studios, and Animal Kingdom! You can subscribe to our website via email in the menu bar or like our facebook page!

Thanks for reading, and continue Disney Adulting!

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