View of Spaceship Earth

If you have ever visited any of the parks at Walt Disney World, you already know that the words “Disney World” and (insert ANY diet name here) do not go well together.  While this is the case, if you are living a Keto lifestyle, you can still enjoy your trip while eating Keto at Epcot.  The longer that I have gone on my Keto journey, the easier it has become to completely overcome any cravings for carbs and sugar.  That said, Disney World is a little harder to tackle.  But, if you can stay strong and avoid temptations, it can be done! 

Focus on Staying in Ketosis – Not on the Caloric Intake

When I am at home, I am very strict with my caloric intake as well as my macros.  At Disney World, I focus more on staying in keto without really focusing on the calories.  I mean, I am on vacation, and I am walking like 10 miles a day while in the parks.  One thing to remember is that if you are in a table-service restaurant, let the host know that you have certain dietary restrictions and they will send out a chef to discuss your options.  You can almost always make the changes necessary to stay in ketosis.  With the quick-service restaurants and snacks, it can be a little harder, but still very possible. In this post, I will be covering my day at Epcot.  On this visit, we were there during the International Food and Wine Festival, so the snack options were a little different than they might be when you are there.

Nice Keto Breakfast at Pop Century’s Everything Pop Shopping and Dining

Eating Keto at Everything Pop Shopping and Dining at Pop Century Resort
POP Century!

So, this was our last full day in the parks. We had been up early the last few days to be able to make it into the parks for breakfast, and so to be honest, we decided to sleep in a little today. Since we were taking it easy on this day, I went to Everything Pop Shopping and Dining and grabbed some breakfast for everyone to enjoy in the room while we were getting ready. I decided to go with the Cheese Omelet from Mom’s Kitchen. While it did come with breakfast potatoes, I did not eat them. I also picked up a few cheese snacks from the coolers in the cafeteria. I also picked up a diet coke as I know it would be a little while before I would get my iced coffee.

Awesome Caesar Salad at Sunshine Seasons

After making our way into the park and heading over to Starbucks (Fountain View) over in Future World to grab my iced coffee, we were off to ride a couple of rides. After having a great time on Soarin’ and Living with the Land, we decided to grab some lunch over at Sunshine Seasons. While Sunshine Seasons did have a few great options to choose from, including the Oak-Grilled Rotisserie Chicken and the Slow Roasted Pork Loin, I decided to go with the Caesar Salad with Oak-Fired Chicken. Since I knew that I would be eating a few hearty snacks while making my way through the International Food and Wine Festival, I thought that a lighter option would be the best option. Also, we had dinner reservations scheduled for the German buffet, so I knew I would be eating well for dinner!

Great Keto Dinner at Epcot’s Biergarten Restaurant

Eating Keto at Biergarten Restaurant - Photo Credit Disney World
Eating Keto at Biergarten Restaurant – Photo Credit Disney World


As I mentioned, we had dinner reservations scheduled at Biergarten Restaurant. Biergarten Restaurant is a German-style buffet, and it had some great keto-friendly options all around! I forgot how much I really enjoy German food! They had a nice selection of salads, multiple German Sausages, and a great carving station. In addition to the great keto options, they also had food that my whole family enjoyed, and an entertaining German show that the kids really loved!

Keto Snacks at the International Food and Wine Festival

So, the highlight of my eating journey at all of Walt Disney World had to be making my way around the world at Epcot’s International Food and Wine Festival. So many of the items that we tried were really amazing, and I was able to find a few things that I could eat. Now, on most items, I did have to avoid a little something here and there, but the foods were still great. Here is a list of things that I was able to eat:

  • At the Australia Pavillion, I had the Grilled Lamb Chop with Mint Pesto and Potato Crunchies – I did scrape off the potato crunchies as they were basically Lay’s Potato Chips.
  • At the Canada Pavillion, I had the Le Cellier Wild Mushroom Beef Filet Mignon with Truffle-Butter Sauce – so good.
  • At Flavors from Fire, I had the Charred Chimichurri Skirt Steak on a Smoked Corn Cake with Pickled Vegetable Slaw and Cilantro Aïoli – obviously, I handed the corn cake to my wife.
  • At the Wine and Dine Studio, I had the Seared Scallops, Truffled Celery Root Purée, Brussels Sprouts, and Wild Mushrooms – This was my favorite snack! I had 2!
  • At Coastal Eats, I had the Baked Shrimp Scampi Dip with Sourdough Baguette – and I tossed the baguette and ate it with a spoon!

After all of the amazing snacks and the heavy dinner at Biergarten Restaurant, we finished up the night with an enjoyable Boys II Men Concert!

Boys II Men - Epcot's Eat to the Beats Concert
Boyz II Men – Epcot’s Eat to the Beats Concert


Eating Keto at Epcot

So, what do you think?  If you are living a Keto Lifestyle, how do you think you would manage at Epcot?  I promise you that if I can do it, anyone can!  Please let me know your thoughts in the comments below!  This post is part of a four-part series where I shared what I ate while staying in Ketosis in each park.  Here are the links to the posts detailing what I ate in each of the other parks:

Entrance to Epcot
A little bit of a line to get into the International Food and Wine Festival at Epcot

Eating Keto at the Magic Kingdom

Eating Keto at Disney’s Hollywood Studios

Eating Keto at Disney’s Animal Kingdom


If you have any Keto Disney Fanatic friends or family, please feel free to share this with them as well!

Oh yeah, we have an amazing community of Disney World Fanatics hanging out on our Facebook Page. If you want to join us and thousands of other Disney World Enthusiasts to get all of your Disney Vacation questions answered, check out our Facebook Group – Disney World Questions and Answers.

Eating Keto at Epcot
Eating Keto at Epcot

By Chris Jensen

Chris and Kalynda created Fast Passes and Fairy Tales because they love to share their passion for EVERYTHING Disney with others. When friends or family start to plan their Disney Vacations, they always share their tips and tricks, so Fast Passes and Fairy Tales were created as a way for them to put everything in one place!

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