Tips For Healthy Eating at Disney World
Let’s be honest. When you think of a dream vacation to Walt Disney World, your mind probably goes straight to churros, Mickey-shaped treats, or, in my case, Mickey affogatos and made-to-order s’mores. And you should absolutely enjoy those things! But if you’re anything like me, there comes a point during your Disney trip where you’re craving something fresh, lighter, and actually nourishing. The good news? Eating healthy at Disney World is easier than you may think.
In fact, most quick-service spots and restaurants offer a surprising variety of healthy snacks and lighter meals, with options for specific dietary needs such as gluten-free or plant-based eating. It’s all about balance—mixing in a few feel-good meals between the splurges
Personally, I LOVE salads, especially at Disney, where the Orlando, Florida, heat shows no mercy. Today I’m sharing some of my favorites. There are no boring salads here. They’re hearty, fresh, and flavorful! If you’re Disney-bound and in full trip planning mode, be sure to add these to your itinerary!
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 does not mean you have to sacrifice. The culinary team at Disney World is always working to improve things by providing high-quality, diverse offerings across the parks, resorts, and Disney Springs.
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. Let’s dive in!
Healthy Eating at Disney World
We’ve been visiting Disney World since the 70s, when your only food options were corn dogs, burgers, and chicken nuggets, so we couldn’t be happier with all of the changes over the years. These days, there is something for everyone, and if you love salads as much as I do, be sure to add these to your Disney must-haves!
Also, when it’s over 100°, and you still have a full day at the parks, the last thing you want is something greasy and heavy. These salads will fill you up, keep you satisfied, and won’t weigh you down. Most of them are shareable, which will also save you some money. We’re big fans of sharing food to save money at Disney, as we discussed in this post.
Chipotle Cobb Salad At The Polite Pig – $13.00
The Polite Pig is located at Disney Springs in Town Center and is open for lunch and dinner. View the Polite Pig Menu.
First of all, can we acknowledge that you’re getting this salad served to you, along with 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 at Connections Eatery $12.49
Connections Eatery is located at Epcot in World Celebration and is open for lunch and dinner. View the Connections Eatery Menu.
- Location: Epcot
- Connections Eatery Menu
This salad surprised me more than any of the others 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 a fresh, crisp mix of petite kale, romaine, and broccoli slaw. 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 at Bar Riva $11.49
Bar Riva is located at Riviera Resort in World Celebration and is open for lunch and dinner. View the Bar Riva Menu.
I was dying to try this salad after seeing so many of my favorite Disney foodies talking about it. It did not disappoint. 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. They are generous with the toppings, so you’re getting big chunks of feta in every bite. Eating healthy at Disney doesn’t have to be boring, and this salad hit the spot!
Oasis Salad with Shrimp at Oasis Pool Bar $14.99
Bar Riva is located at Oasis Pool Bar in Polynesian Village Resort and is open for lunch and dinner. View the Oasis Bar & Grill Menu.
This salad was a happy accident. We were doing a monorail bar hop and were just strolling around the beautiful Polynesian Resort after some drinks in the Tambu lounge. Pool bars at Disney are hidden gems, and where you’ll find some of the most unique and delicious dishes.
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. The crunchy wontons on top make this salad a total crunch fest, in the very best way! You can get the salad plain or with shrimp, and these might be the best shrimp we’ve ever had on Disney property. They were plump and cooked to perfection, and there were a lot of them!
Parking your own car at resorts you’re not staying at is no longer allowed unless you can show a dining reservation within 2 hours of trying to enter. The best bet is to take Disney transportation. We were exploring resorts along the monorail route the day we ate here, and had no issues getting in from the monorail. Sometimes this pool bar is closed, or the gate is locked. If that’s the case, Barefoot Pool Bar has a similar menu and a walk-up window outside the pool area.
Caesar Salad at Pizza Ponte $9.50
Pizza Ponte is located at Disney Springs in Landing and is open for lunch and dinner. View the 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.
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?
