Disneyland and Disney California Adventure (DCA) offer a magical experience, but navigating the food scene can be tricky for health-conscious individuals. While the parks are known for indulgent treats, there are actually many healthy and delicious options available. This guide will help you discover nutrient-dense choices, from quick snacks to satisfying meals, ensuring you stay energized and feel good throughout your Disney adventure.
Pre-Park Planning: Bringing Your Own Healthy Snacks
Both Disneyland and DCA allow guests to bring food and non-alcoholic beverages into the parks (excluding glass containers). Pre-planning your snacks and mini-meals can save money and help you stick to your dietary goals. Consider packing the following:
- Proteins: Protein bars (such as Barebells & Built Bars), protein powder/pre-made shakes, beef jerky, Chomps jerky sticks, air-fried chicken nuggets, Greek yogurt/cottage cheese cups, hard-boiled eggs, crunchy dry roasted edamame, low-fat string cheese, deli turkey sandwiches, frozen protein waffles, pre-cooked turkey breakfast sausages, Quest protein chips, rotisserie chicken.
- Carbohydrates: Fresh fruit (bananas, apples, grapes, berries), veggies (bell peppers, snap peas, baby carrots, celery sticks), chickpea puffs, crackers, chips, flavored rice cakes, applesauce squeeze pouches, wheat thins, Triscuits, pre-popped popcorn, oatmeal packets, pre-cooked rice packets, granola, pretzels.
- Fats: Trail mix packets, packages of nuts, single-serve packages of nut butters/guacamole cups/hummus, dark chocolate.
You can combine these items to create balanced meals like sandwiches, wraps, rice bowls, or "adult lunchables" (protein/carb/fat/fruit/veggie).
Healthy Snack Options Inside the Parks
Fresh Fruit Carts
Scattered throughout Disneyland and DCA, these carts offer whole fruits like bananas, oranges, and grapes, and sometimes veggie snacks. Stephanie Fish, a former Disneyland cast member, recommends the apples and pineapple spears.
POWER Packs
These packs, available at various dining locations, contain a yogurt smoothie, a Cuties mandarin orange, carrots, and whole-grain fish crackers, served with low-fat milk or water.
Read also: Healthy food access with Highmark Wholecare explained.
Other Healthy Snack Ideas
- Nuts and trail mix
- Dried fruit
- Granola or protein bars
- Hummus packs and veggie sticks
- Chocolate-dipped banana
Quick-Service Restaurants: Healthy Meal Options
Bengal Barbecue (Adventureland, Disneyland)
Bengal Barbecue is a great choice for economical and healthy food. You can get rice and grilled meat skewers. Grilled skewered shrimp, beef, chicken, and vegetables are available. The Bengal Rice Plate includes a choice of two skewers with Jasmine rice and Citrus-Miso Slaw.
Galactic Grill (Tomorrowland, Disneyland)
While known for fast food, Galactic Grill also offers healthier options. The Surabat Valley Greens with Roasted Tip-Yip includes marinated chicken, mixed greens, quinoa-veggie mix, mini peppers, olives, cotija cheese, and cilantro dressing. The Veggie Wrap features a black bean and fire-roasted corn medley, mixed greens, cheese, and sun-dried tomato spread, served with mandarin oranges or French fries.
Lucky Fortune Cookery (Disney California Adventure)
The Yaki Udon is a plant-based dish with mushrooms, sugar snap peas, roasted red peppers, bok choy, dark soy, and hoisin sauces. You can add Karaage-inspired Crispy Chicken.
Docking Bay 7 Food and Cargo (Galaxy’s Edge, Disneyland)
The Endorian Roasted Chicken Salad is made with marinated chicken, mixed greens, roasted seasonal vegetables, pumpkin seeds, and a green curry ranch dressing.
Rancho del Zocalo Restaurante (Frontierland, Disneyland)
The fire-roasted chicken marinated in chile and citrus, served with Mexican rice and refried beans, is a lower-calorie option. They also offer a beef soup with seasonal vegetables.
Read also: Healthy Eating on the Run
Salads
Many restaurants offer salads with healthy ingredients and toppings like mixed greens, red onions, hard-boiled eggs, tomatoes, seared chicken, aged cheddar cheese, pears, endives, rosemary ham, apples, grapes, and nuts. Some popular options include:
- Cranberry-Pecan Salad (Jolly Holiday Bakery Cafe)
- Poke Bowl (GCH Craftsman Bar, Grand Californian Hotel & Spa)
- Apple and pecan salad (Alien Pizza Planet)
- Cobb salad (Plaza Inn)
- Taverne chopped salad (Red Rose Taverne)
- Muffuletta salad (Tiana's Palace)
- Salade du Jardin (Red Rose Taverne): Made with kale mix, shredded carrots, crispy chickpeas, orange sections, and dried cranberries.
- Grilled Chicken Salad (Paradise Garden Grill): Grilled chicken salad with black beans, corn, peppers, cojita cheese, and spiced pumpkin seeds.
Table-Service Restaurants: Nutritious and Delicious
Blue Bayou Restaurant (New Orleans Square, Disneyland)
Healthier options include the brussels sprout and Tasso salad, market fish, and creole roasted chicken.
Wine Country Trattoria (Paradise Gardens Park, DCA)
Nutritious fare includes the mixed greens Trattoria salad with a pear vinaigrette, fresh salmon, and spaghetti aglio olio. The grilled salmon is a fantastic option. Trade out the potatoes and opt for a vegetable or more salad instead. The roasted vegetable lasagne is made in-house with mushrooms, eggplant, and bell peppers and served with a bolognese meat sauce.
Lamplight Lounge (Pixar Pier, DCA)
This Pixar-themed location offers healthy options like the Tuna Tataki Salad, Brussels Caesar, Heirloom Beet Salad, and Southwest Salad. A healthy option I always enjoy is the poke served at Lamplight Lounge. They also have a roasted chicken served with roasted mushrooms, charred onions, and sugar snap peas.
Carnation Cafe (Main Street, U.S.A., Disneyland)
They always have a sustainable fish option which comes with 2 sides. Ask for all vegetables for a delicious and easy low-carb meal.
Read also: Mobile Dining Revolution
Tiana’s Palace (New Orleans Square, Disneyland)
The 7 Greens Gumbo can be ordered plant-based or with chicken and andouille sausage. It contains white beans, okra, yams, sweet potatoes, and heirloom rice.
Plant-Based Options
Disneyland and DCA offer hundreds of plant-based menu items at nearly every quick-service and dine-in restaurant.
Allergy-Friendly Options
Disneyland and DCA provide hundreds of items for allergy- and food-sensitive park-goers, including options for those with gluten, egg, nut, shellfish, milk, sesame, and soy allergies. Be sure to inquire about allergy-friendly menus at restaurants.
Kid-Friendly Healthy Choices
Many restaurants offer heart-healthy meals for children, indicated on menus with a check icon. Options include turkey sandwiches, grilled chicken skewers, and fresh fruits and vegetables. Healthy side options such as carrots, grapes, mandarin oranges, yogurt, and applesauce are also available. Low-fat milk and water are the default beverages.
Indulgent Treats with a Healthier Twist
Dole Whip
This iconic frozen pineapple whip is gluten-free, dairy-free, and lower in calories than traditional ice cream. Add pineapple juice for a flavorful float.
Chocolate-Dipped Banana
Stop at the nearest iced sweet food cart for a chilly, chocolate-dipped banana.
Disneyland Nutrition: What You Need to Know
Disneyland does not provide calorie counts or macronutrient information for most food items. If you are tracking macros, search for a similar food item from a chain restaurant to log.
Tips for Staying Healthy at Disneyland
- Bring your own snacks: Pack healthy snacks to avoid unhealthy impulse buys.
- Stay hydrated: Bring a reusable water bottle and refill it throughout the day.
- Walk as much as possible: Walking around the parks is a great way to get exercise.
- Choose healthy sides: Opt for fruits, vegetables, or salads instead of fries or chips.
- Don't be afraid to ask for modifications: Ask for dressings on the side, or substitute ingredients to make a meal healthier.
- Be mindful of portion sizes: Avoid overeating by sharing meals or ordering smaller portions.
- Allow yourself treats in moderation: It's okay to indulge in your favorite Disney treats, but balance them with healthier choices.
- Plan ahead: Use the Disneyland app to research menus and identify healthy options before you go.
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