These 20 healthy foods at Disneyland are perfect for anyone who is trying to stick to a healthy lifestyle. Many of the options you’ll find on this list are great for low-calorie and low-carb diets. With a plethora of tempting treats all around the park, it is always good to go in with a game plan. Here are my favorite healthy food options at Disneyland and I promise they aren’t your typical boring vegetables with hummus dip.
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What Makes These Disneyland Foods Healthy?
I have a background as both a personal trainer and nutritional counselor. When I’m trying to find healthy options to recommend for the average person looking to stay trim and fit, I look for foods that are both low in calories and only contain healthy carbs.
Personally, I do not completely omit carbs from my own diet. I look for carbs that are high in fiber. In many of the options below, I’ll add suggestions for omitting carbs if you are on a more restrictive diet.
Additionally, when I am trying to eat a more balanced diet, I focus on increasing my protein and vegetable intake.
1. Endorian Roasted Chicken Salad
I absolutely love the unique food options at Docking Bay 7 and when I’m trying to eat healthy foods at Disneyland, this is one of my go-to quick dining spots. This delicious salad is made with marinated chicken, mixed greens, roasted seasonal vegetables, pumpkin seeds, and a green curry ranch dressing. I always recommend asking for the dressing on the side, but this is one of the few foods at Disneyland that is just loaded with vegetables and I love it!
2. Fire-Grilled Half Chicken
If you love Mexican food, Rancho del Zocalo in Disneyland has a tasty fire-roasted chicken marinated in chile and citrus. It is served with Mexican rice and refried beans. I do wish they had a vegetable option, but this will be a much lower-calorie option compared to other foods found at the park. I recommend eating the chicken first so you fill up on chicken instead of rice and beans.
3. Caldo de Rez
If you enjoy soups, Rancho del Zocalo also has a savory beef soup made with seasonal vegetables and garnished with onions, cilantro, radish, and lime. It’s not only delicious but also low-calorie and full of veggies. Depending on the season, you’ll find this soup with either beef or chicken.
4. Farro Stew
Farro is a power grain and so incredibly healthy for you. Not only is it high in fiber, but it is also high in protein. I was so impressed when I found the Mushroom, Vegetable, and Farro Stew at Harbor Galley. This is also a terrific vegetarian option. When you do order this, ask for it without the bread bowl.
How Many Calories are in a Sourdough Bread Bowl?
Something I found interesting when researching the number of calories in the Boudin Sourdough Bread Bowls at Disneyland is that their nutritional page only accounts for the top piece of the bread, not the entire bowl, 3.8oz of the bread bowl top to be exact. In fact, if you try to find the calories in their Sourdough Round Loaf, which is what the bowls are made with, it says no nutritional information is available. It also says in fine print that it does not include the “Butter Pat” which is likely at least a tablespoon of butter which is 120 calories.
A Boudin bread bowl is about 8oz and they list 3.8oz to be about 290 calories so you can estimate that the entire bread bowl is 609 calories.
5. Kefta & Hummus Garden Spread
The Kefta and hummus garden spread is another vegetarian option at the park. However, non-vegetarians rave about this dish. It is made with impossible meatballs, herbed hummus, tomato-cucumber relish, and served with pita. If you are on a low-carb diet, you can opt to not have the pita.
6. Grilled Salmon
You can find healthy foods at Disneyland at almost every sit-down restaurant. One of my personal favorites is the grilled salmon at Wine Country Trattoria. It is absolutely fantastic and they also allow substitutions. I trade out the potatoes and opt for a vegetable or more salad instead. The salad sounds a bit boring, but it is actually incredibly flavorful.
7. Catch of the Day Fresh Fish
At Carnation Cafe they always have a sustainable fish option which comes with 2 sides. I always ask for all vegetables for a delicious and easy low-carb meal. You can also find a Catch of the Day dining option at Blue Bayou.
8. Roasted Vegetable Lasagna
I’m a big fan of the cuisine at Wine Country Trattoria and have never had a bad meal there. The roasted vegetable lasagne is made in-house with mushrooms, eggplant, and bell peppers. It is then served with a bolognese meat sauce which is terrific. When trying to eat healthy foods at Disneyland it is best to avoid all creamy sauces and stick with tomato-based options.
9. 7-Greens Gumbo
The new Tiana’s Palace has a 7 Greens Gumbo that you can get plant-based or with chicken and andouille sausage. It contains white beans, okra, yams, sweet potatoes, and heirloom rice. While this dish is higher in carbs it is also high in fiber, protein, and vitamins.
10. Salmon Poke
A healthy option I always enjoy is the poke served at Lamplight Lounge. Currently, they have had the salmon poke for several months and prior to that, they had Ahi poke. It is always terrific and served with fresh edamame, pineapple, cucumber, and seaweed salad.
11. Pollo Asado
Over in California Adventure, you can get your Mexican food fix with the pollo asado tacos from Cocina Cucamonga Mexican Grill. These tacos are served on classic corn tortillas with achiote-marinated grilled chicken, crushed avocados, and Fuego salsa.
12. Grilled Chicken Salad
While I’m typically not a fan of salads because of the high-calorie dressings, Paradise Grill offers a nice grilled chicken salad with black beans, corn, peppers, cojita cheese, and spiced pumpkin seeds. It is served with a cilantro-lime dressing that I would ask for on the side.
13. Jerked Cornish Hen
A new item at Lamplight Lounge is their jerked cornish hen which is delicious. This beer-brined chicken is tender and succulent on a bed of collard greens. It is served with a side salad and Bami Cake. A bami cake is similar to a hashbrown but it is made with Cassava which is also known as Yucca. You may have had Yucca fries at a Cuban restaurant. Yucca is lower on the glycemic index than traditional starchy white potatoes.
Collard Greens are also an amazing source of Vitamin K providing six times the daily value. They are also high in potassium, vitamin C, Vitamin B, and folate.
14. Lemon Rosemary Chicken
Roasted chicken is always a great option when you’re trying to eat healthy. Lamplight Lounge has a terrific roasted chicken served with roasted mushrooms, charred onions, and sugar snap peas. It is also served with roasted potatoes which you can omit. However, since the potatoes are roasted and have the skin, it does provide more fiber which decreases the increase in blood sugar.
Low Glycemic Index Foods for Weight Loss
A study from Michigan State University published in the Journal of the American Medical Association found that a specific mix of carbohydrates, fat, and protein might be ideal for weight loss. It also suggested that not all calories are created equal, meaning that calories can have different effects on the body.
The low-glycemic diet showed similar benefits to the very low-carbohydrate diet, with fewer negative effects. A low-glycemic diet consists of less-processed grains, vegetables, and legumes. According to researchers, this may be the best diet for both long-term weight loss and heart disease prevention when coupled with exercise.
sources:
NIH: http://www.nih.gov/researchmatters/july2012/07162012weight.htm
Mayo Clinic on the Low-Glycemic Diet: http://www.mayoclinic.com/health/glycemic-index-diet/MY00770
15. Achiote-Marinated Half Chicken
You can also find a half chicken at Paradise Grill which is topped with a Nopal salad and served with Spanish rice and refried beans.
16. Grilled Vegetable Skewers
Also found at Bengal Barbeque are vegetable skewers. For a complete meal, I order two of each. Skip the rice and you’ll have the perfect low-carb meal. I also recommend asking for the sauce on the side as it is high in sugar.
17. Grilled Chicken Skewers
One of the most popular healthy foods at Disneyland is the grilled chicken skewers from Bengal Barbeque. These skewers are great to snack on and perfect for a full meal or snack on the go. They’re also delicious.
18. Teriyaki Chicken
One of the most popular healthy foods at Disneyland is the simple teriyaki chicken at Lucky Fortune which is served with white rice and vegetables. I would opt for nice rice, however, this is a great low-calorie option compared to most other foods found at the park.
19. Salade du Jardin
Probably the best salad available at Disneyland is the Salade du Jardin found at Red Rose Tavern. This awesome salad is made with kale mix, shredded carrots, crispy chickpeas, orange sections, and dried cranberries. It is also one of the very few salads at the park that is served with a citrus vinaigrette while most other salads are served with high-calorie ranch dressings.
20. Compound Crustacean
I’m not a huge fan of Pym’s Test Kitchen, but one dish they get right is the Compound Crustacean which is shrimp salad with iceberg and leaf lettuce, couscous, quinoa, tomatoes, olives, feta, red pepper, and citrus vinaigrette. It is honestly one of the most beautiful dishes on this list and is served with two enormous head-on shrimps.
Simple Rules for Finding Healthy Foods at Disneyland
When in doubt, here are several simple rules I try to follow for finding healthy foods at Disneyland and for healthy eating in general, especially at theme parks.
- avoid fried foods
- choose grilled, oven-roasted, and baked foods
- avoid creamy sauces and dressing, opt instead for tomato and vinegar-based
- stick to whole grains with fiber
- avoid processed foods
- eat potatoes with the skin on
- skip the carbs and ask for extra veggies
- put sauces on the side and ask for alternative sauces
- ask if a menu with calories is available
Why Are Disneyland Turkey Legs NOT Considered Healthy
You might notice I did not include the giant turkey leg on my list and would not consider this item a healthy Disneyland food option. While it is a low-carb and keto option, it is actually very high in calories. One turkey leg at Disneyland is around 1000 calories, has 50 grams of fat, and over 5000mg of sodium. So while it might seem like a good option, I recommend avoiding this Disneyland food if you’re trying to eat healthy.
Dietary & Allergy Food Options at Disneyland
If you are on a restrictive diet for dietary or allergy concerns, Disneyland offers a variety of gluten-free, low-sugar, low-sodium, and vegetarian options. At most seated and quick-service restaurants there is a separate menu available which you will have to ask for. Here is our guide on 40 Gluten-Free Foods at Disneyland.
Can You Bring Food & Drinks Into Disneyland
If you’re trying to eat healthy you can absolutely bring your own snacks and drinks into the park. They even have a hidden picnic area outside the park and plenty of seating inside the park. The hidden picnic area is hard to see because it is blocked by tall trees, but it is located right next to the lockers outside of Disneyland.
Kids are picky eaters so it is very common for parents to pack snacks, lunches, and drinks. I always bring my own water as the bottles of water inside the park can get very expensive. They also have kiosks throughout the park that sell snacks such as vegetables with dip, fruit cups, yogurt parfaits, and large pickles.
How to Contact Disneylands Special Diets Department
If you follow a special diet and need to contact Disneylands Special Diets department to help plan your day here is their contact information: Special.Diets@disneyland.com. Let me give full disclosure that Disneyland does not provide the calorie counts or macros for any of the foods inside the parks. I personally think this is a shame as certain medical conditions need this information and it also assists in giving people the choice to make better decisions.
Eating healthy is not easy, especially in a place like Disneyland. If you’ve found this article you should already be commended for making the effort to find healthy foods at Disneyland to keep you on track. I tried to provide a list that was not boring or your typical vegetables and hummus. With this list, you can enjoy your day and find places to eat that the entire family can enjoy.
Sondra Barker
