Healthy Eating at Disney World + The Best Salads!

Healthy eating at Disney World isn’t about feeling like you’ve sacrificed. It’s about balancing indulgence with nutritious choices. We’re here to help!

When I’m at Disney World, I’m in my happy Disney bubble, and you better believe I will eat and drink anything I want. I’m on vacation, after all. However, sometimes you need a break from the indulgence, and healthy eating at Disney World is easier than you think. Most quick-service and counter-service restaurants offer a variety of healthy salads and sides, as well as gluten-free, dairy-free, and plant-based options. Depending on your dietary restrictions or desires, Disney has your back – and so do we!

On our last Disney trip, I made it my mission to find the best salads on Disney property, and these were at the top of the list. You know a meal is good when you’re not only still thinking about it a year later but can’t wait to have it again. And before you click out of this post because you don’t like salads, please stick around and let me convince you otherwise!

Healthy Eating at Disney World

This is the first in a series of roundups centered around healthy dishes at Disney World. I’m starting with salads because my husband and I love them. If you follow me on Instagram, you’ll see that I share many salad recipes and ideas. I always say that if you think salads are boring, it’s because you’re eating boring salads.

I’m also starting this series with the best salads at Disney World because a year later, we are still talking about them and can’t wait to have them again on our next trip in January! Below, I’ll share some additional tips for eating healthy at Disney World.

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Chipotle Cobb Salad $13.00

The Polite Pig

Location: Disney Springs > Town Center
Dining Plan? Yes
Mobile Ordering? No
Open: Lunch and Dinner
Polite Pig Menu

First of all, can we acknowledge that you’re getting this salad served to you and a big silver mixing bowl? Love that! The base of the salad is mixed greens, followed by eggs, bacon, roasted corn, tomato, and cheddar cheese. You can add crispy or smoked chicken, chopped pork, chopped brisket, or salmon for an upcharge. I’m a brisket girl, so I chose brisket, and I appreciate that they served it on the side. The salad has a creamy avocado chipotle dressing, a total flavor bomb. I was worried about the chipotle in the dressing, but it wasn’t overly spicy (and I’m a wimp).

There aren’t enough words to describe how delicious this salad was. It’s the heartiest salad on the list—it’s humongous! I loved the textures of the chewy bacon, lardons, and brisket, as well as the creamy cheese and eggs. The tomatoes added a nice pop of freshness, too. We shared it and could not finish it—it’s very filling and LOADED with protein that matters to you.

General Tso Chicken Salad $12.49

Connections Eatery

Location: Epcot > World Celebration
Dining Plan? Yes
Mobile Ordering? Yes
Open: Lunch and Dinner
Connections Eatery Menu

This salad surprised me the most of all the ones on this list. It’s not something you’d expect to find at Connections, a cafeteria-style eatery. While the overall size of the salad isn’t as large as the one at Polite Pig, the chicken tenders alone make it shareable. They’re huge and perfectly fried with a crispy, flavorful breading. Eating healthy at Disney World is easy with salads like this!

The base of the salad is petite kale, romaine, and broccoli slaw, which is fresh and crisp. Then, they add red pepper, mandarin, oranges, edamame, and crispy wontons. The salad is tossed in General Tso’s dressing, which is light and flavorful. I feared it would be too sweet, but it’s balanced well, and the savory chicken helps. I also appreciate that they don’t drown the salad in dressing.

If you’re trying to hit your protein goals, this salad and the salad at the Polite Pig are great choices. Meat will always be the most protein-dense option, and you’re getting plenty of it in these two salads.

Greek Salad $11.49

Bar Riva

Location: Riviera Resort > Epcot Resort Area
Dining Plan? No
Mobile Ordering? No
Open: Lunch and Dinner
Bar Riva Menu

I was dying to try the Greek salad at Bar Riva after seeing so many of my favorite Disney foodies talking about it. It did not disappoint. The flavors in this salad are amazing, and it is a prime example of how healthy eating at Disney does not mean you have to sacrifice flavor!

I am a Greek salad snob, and this is one of the best I ever had. What I appreciate most about this salad is how generous they are with every topping, and I loved the big chunks of feta—no cheap feta crumbles here! The base is mixed greens topped with tomatoes, cucumbers, red onions, peppers, feta cheese, chickpeas, and olives. The dressing was a perfectly balanced Greek vinaigrette, adding a bright, zesty flavor. You can add chicken, shrimp, or salmon, and we went with shrimp. Let me tell you, the shrimp was plentiful! As a man who loves his shrimp, he gets very annoyed when he pays extra for it and gets four shrimp lol.

Oasis Salad with Shrimp $14.99

Oasis Bar & Grill

Location: Polynesian Village Resort
Dining Plan? Yes (conflicting information / I’ll confirm when we’re there in January 205)
Mobile Ordering? No
Open: Lunch and Dinner
Oasis Bar & Grill Menu

This salad was a happy accident. We were doing a monorail bar hop, and the Oasis bar wasn’t on our list. We just happened to be strolling around the resort after having some drinks in the Tambu lounge when we came across it, and I’m so glad we did.

One of the things I share on Instagram stories all the time is that salads taste better when mixed. It’s not aesthetically pleasing, but it tastes better. I appreciated that the salad was mixed before plating and topping it with the crunchy wontons. There’s no trying to mix it yourself and getting it all over the place. They’re doing it for you, and trust me when I say it tastes so much better that way.

The salad base is a crunchy slaw mixed with edamame and vegetables and tossed with a citrus vinaigrette, which is bright and tangy with the perfect sweetness. You can get the salad plain or with shrimp, and these might be the best shrimp we’ve ever had on Disney property. The shrimp are plump and cooked to perfection before being tossed with the salad. We counted the shrimp in the salad and stopped counting at 12. My husband was very happy!

It’s important to know that you may or may not be able to get into the Oasis Bar and Grill. There are no clear rules, and even cast members seem to do what they want. There is a gate, but it was wide open the day we were there. However, I have good news! If you can’t get into the Oasis, the Barefoot Pool Bar has a similar menu, and the Oasis salad is on it. There is a walk-up window outside the pool area, so you should have no problem walking up to order your food and drinks.

Caesar Salad $9.50

Pizza Ponte

Location: Disney Springs > The Landing
Dining Plan? Yes
Mobile Ordering? No
Open: Lunch and Dinner
Pizza Ponte Menu

Although we didn’t love the pizza at Pizza Ponte, I would go back again for this salad. I’m a Caesar salad girl, and this was simple and perfect. The greens were fresh and crisp, and they topped it with tomatoes, croutons, and a generous amount of Parmesan cheese.

Pro tip. These come in to-go containers, the perfect vessel for tossing your salad. Pour the dressing over the salad, ensure the container is tightly closed, and shake it well. Salads always taste better this way because the dressing gets perfectly and evenly dispersed.

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Additional Tips For Healthy Eating At Disney World

Ask about the sides. The cashiers are happy to accommodate you if they can. You can ask for sauces on the side, specific ingredients to be left off, and swap sides like fries and chips for apple slices and grapes.
Scour the menus. Look over the Disney menus and jot down locations with healthy options that fit your needs. Having a short list of places you can go will keep you prepared, which is less stressful than trying to find a spot on the My Disney Experience app when you’re hungry!
Stands and kiosks. They offer fresh grab-and-go options like fresh fruits and vegetables and healthy snacks. Some of my favorites are Liberty Square Market in Magic Kingdom and Epcot in Sunshine Seasons, which has several cases offering fresh fruit and vegetables, hummus packs, parfaits, salads, and more.
Share food! I always say this, but sharing food saves money and will help you eat healthy at Disney World. Healthy eating isn’t just about calories. No one wants to feel stuffed after eating pizza or burgers on a hot summer day.
Pack snacks. If you have specific dietary needs, such as gluten-free or plant-based, bringing your snacks ensures you’ll always have a healthy option.
Order kids’ meals. Kids’ meals have come a long way at Disney World. It’s not just chicken strips and burgers anymore. For example, Columbia Harbor House has a grilled salmon meal for $8.59 with rice and a side of green beans. It’s filling, it’s healthy, and it’s the perfect amount of food!

I highly recommend every salad on this list, whether you love salads or not. Do you have a favorite salad at Disney or healthy eating tips you’d like to share?

I hope this is helpful, and we'd love to hear your favorite Disney tips! Please share in the comments below or tag me on Instagram, follow on Pinterest and Facebook, and join my email list so you don’t miss anything new. Thanks for being here, friends! 🙂

Healthy Eating at Disney World + The Best Salads!

Healthy eating at Disney World isn’t about feeling like you’ve sacrificed. It’s about balancing indulgence with nutritious choices. We’re here to help!