Top 7 Healthy Must-Try Foods at Epcot's International Food and Wine Festival 2024

by Jade Alexander

Visiting Epcot's International Food and Wine Festival is always a treat, but if you're trying to stay on track with your health and fitness goals, navigating the festival's tempting options can be tricky. Luckily, I've done the research for you! Here are six healthy must-try dishes that will satisfy your taste buds without derailing your progress.

1. Thai Shrimp with Rice Noodles

Location: Noodle Exchange by Disney Traders

For a light yet flavorful dish, try the Thai Shrimp with Rice Noodles, shiitake mushrooms, and basil in a coconut-curry broth. This dish is gluten/wheat-friendly and packed with lean protein from the shrimp and a variety of vegetables. The coconut-curry broth adds a rich flavor without being too heavy. Plus, at just $6.75, it’s a steal!

2. Ramen with Tofu

Location: Noodle Exchange by Disney Traders

If you're looking for a plant-based option, the Ramen with Tofu is a fantastic choice. This dish features shiitake mushrooms, pickled carrots, daikon radish, shaved spicy peppers, and baby bok choy, all swimming in a citrus-sesame broth. Tofu provides a great source of protein, and the vegetables are loaded with nutrients. Best of all, it's just $5.75!

3. Grilled Bushberry Spiced Shrimp Skewer

Location: Australia by Disney Traders

Craving something with a bit of a kick? The Grilled Bushberry Spiced Shrimp Skewer with sweet and sour vegetables and coconut chili sauce is the perfect pick. Shrimp is a lean protein, and the accompanying vegetables add a good dose of fiber and vitamins. Just be mindful of the coconut chili sauce, which may contain some added sugars. At $7.00, it’s worth a try!

4. Roasted Lamb Chop with Mint Pesto

Location: Australia by Disney Traders

For those who enjoy lamb, the Roasted Lamb Chop with mint pesto and crushed salt and vinegar potato chips is a balanced option. Lamb is rich in protein and iron, while the mint pesto adds healthy fats. However, keep an eye on the potato chips—they add a bit of crunch but could be higher in calories. This dish is priced at $8.75.

5. Grilled Cider-Brined Pork Tenderloin

Location: Bramblewood Bites by the World Showcase and Imagination Pavilion

Another great option is the Grilled Cider-Brined Pork Tenderloin with fennel apple slaw and apple cider gastrique. Pork tenderloin is a lean cut of meat, making it a healthier choice. The fennel apple slaw provides a refreshing crunch and a boost of fiber, while the apple cider gastrique adds a light and tangy flavor. At $6.75, it’s a tasty and balanced dish.

6. Cast Iron-Roasted Brussel Sprouts and Root Vegetables

Location: Bramblewood Bites by the World Showcase and Imagination Pavilion

Rounding out our list is a veggie-packed dish that’s perfect for plant lovers. The cast iron-roasted Brussels sprouts and root vegetables are paired with dried cranberries, candied pecans, and a maple bourbon glaze. While the cranberries and pecans add some sweetness and fats, the high fiber content of the veggies makes this a nutritious choice. And at $5.00, it’s an affordable option to keep you fueled.

7. Grilled Bison with Butternut Squash Puree

Location: Bramblewood Bites by the World Showcase and Imagination Pavilion

Bison is a lean meat that’s lower in fat and calories than beef, making it a great choice for a healthy meal. This dish is served with butternut squash puree, roasted mushrooms, and huckleberry gastrique. The squash and mushrooms are nutrient-dense, and the huckleberry gastrique adds a touch of sweetness. At $8.75, it's a hearty and satisfying option.

As you explore the International Food and Wine Festival, remember that enjoying your time doesn’t mean you have to compromise on your health goals. These seven dishes offer a delicious balance of flavors, nutrients, and satisfaction—proving that eating well can be part of the fun. So go ahead, indulge in these healthy bites, and savor every moment of your Epcot adventure!

Happy eating, and see you at the park!