For those living a low-carb or ketogenic lifestyle and planning a trip to Disneyland or Disney California Adventure, navigating the tempting array of carb-filled treats can seem daunting. While Disneyland is known for its enchanting atmosphere and thrilling attractions, it also presents a challenge for those trying to maintain a keto diet amidst the siren smells of churros, popcorn, and ice cream. This guide provides comprehensive tips and strategies for enjoying the magic of Disney while staying true to your keto goals, drawing upon extensive personal experience and research.
Planning and Preparation
Eating keto at Disneyland requires preparation. Disney wants you to buy carb-filled snacks. It's not easy. If you’re only visiting for a short time, you might consider a cheat day. However, if you're a frequent visitor or committed to your diet, there are ways to persevere.
Bringing Your Own Food
One of the most surprising and useful tips is that you can bring your own food into the park. While glass containers are prohibited (with the exception of baby food), you are free to bring any keto-friendly snacks or meals you desire. This allows you to have control over your food choices and ensures you always have something suitable on hand. Consider packing shelf-stable snacks such as keto granola bars, protein bars, protein cookies, nuts, and jerky. A Quest protein cookie and a bag of nuts can satisfy both salty and sweet cravings, serving as an alternative to popcorn and churros.
You can also bring full meals. Just remember to consume the food promptly or choose items that won't spoil easily. Using a thermal bag with an ice pack, especially if you're bringing a stroller, is a great strategy for keeping your food cool.
Pre-Planning Your Meals
Before your visit, create a tentative eating plan, listing the places you intend to eat. For sit-down restaurants, making reservations in advance is highly recommended, especially during busy seasons, with some experts suggesting booking up to 60 days ahead. This ensures you have access to keto-friendly options and avoids compromising your dietary needs.
Read also: Easy Low-Carb Cheese Crackers
Navigating Quick-Service Restaurants
Quick-service restaurants at Disneyland can be tricky. Many meals come with carb-heavy sides like fries. Trading fries for a mandarin orange (approximately 8g net carbs) is an option, but offering the fries to someone else in your party is often a more satisfying solution.
Modifying Orders
Previously, burger patties could be ordered as a side at Galactic Grill in Tomorrowland. However, Disneyland now requires an entree purchase to add individual burger patties. A workaround is to order an entree that someone in your group will eat and then request extra burger patties to be added. Bring your favorite keto bun and cheese to assemble your own keto burger. Mayo packets from the condiment area can add extra fat.
Meatball Option at Paradise Gardens
Paradise Gardens, an Italian restaurant near Pixar Pier in California Adventure, offers a side of meatballs. While the meatballs likely contain breadcrumbs, they can be a reasonable choice compared to other high-carb options. Dipping the meatballs in white sauce adds flavor. Pair them with a salad that you bring into the park for a filling lunch.
Smart Snack Choices
When exploring Disneyland and Disney California Adventure, having quick, keto-friendly snacks on hand is essential.
Readily Available Options
Giant pickles are available at many snack carts throughout the parks. Veggie cups with ranch dressing, including celery and carrots, offer a refreshing option. If you're strict about carbs, focus on the celery. Babybel cheese is another convenient snack providing protein and fat.
Read also: Keto Calorie Counting: A Detailed Guide
Flexible Options
If you're willing to be flexible, consider the carne asada tacos. While Disney doesn't provide nutrition information, they are estimated to have 10-15 carbs per taco, mainly from the tortillas. A box of Pop Secret popcorn contains about 18g net carbs, and sharing a churro can allow you to enjoy a little Disney magic without derailing your diet completely.
Staying Hydrated
Drinks at the park can be expensive, and keto options are limited to bottled water and Diet Coke. Bring a refillable water bottle and sugar-free drink packets, electrolytes, or water enhancers like Mio. You can refill your water at water refill stations and add flavor. Free cups of water are also available at many quick-service restaurants.
Restaurant Recommendations
Disneyland Park
- Bengal Barbecue (Adventureland): Order meat skewers with the sauce on the side. The bacon-wrapped asparagus or pork belly skewer are good choices.
- Rancho Del Zocalo Restaurante (Frontierland): The citrus fire-grilled chicken. Sub the beans and rice for veggies and lettuce.
- River Belle Terrace (Frontierland): Half chicken.
- French Market (New Orleans Square): French Market Chicken. Ask for double veggies instead of potatoes.
- Red Rose Taverne (Fantasyland): Chicken Sandwich à la Lumière and forgo the bun and slaw.
- The Golden Horseshoe (Frontierland): Chicken wings with creamy buffalo sauce.
- Plaza Inn (Main Street, U.S.A.): Pot roast with vegetables. Hold the mashed potatoes, gravy, and biscuit.
- Carnation Cafe (Main Street): Main Street Cheeseburger. Get it without the bun and sauce.
- Blue Bayou Restaurant (New Orleans Square): Bone-in ribeye, roasted chicken maison, or bone-in pork loin with double vegetables and no potatoes.
Disney California Adventure Park
- Carthay Circle Restaurant (Buena Vista Street): Carthay Angus Bacon Burger (lunch only).
- Lamplight Lounge (Pixar Pier): Cheddar Burger (downstairs only).
- Wine Country Trattoria (Pacific Wharf): Rib-eye steak without potatoes and Brussels sprouts without honey.
- Smokejumpers Grill (Grizzly Peak): Bacon Cheeseburger. Hold the bun and sauce.
Downtown Disney District
- Jazz Kitchen: Jazz Chicken Cheeseburger without the fries.
- Catal Restaurant: Steelhead salmon, market fish, roasted chicken, bone-in New York strip steak, or grilled rack of lamb. Hold the sauce and get sauteed mushrooms as a side dish.
- Naples Ristorante e Pizzeria: Salmon. Hold the green beans and ask for sauteed spinach or broccoli with olive oil and garlic.
General Tips
- Buffets: Disneyland offers buffet options, which allow you to select low-carb items such as carved meats and omelets with your choice of fillings.
- Mobile Ordering: While convenient, mobile ordering often limits customization. Order in person to make necessary modifications.
- Communicate with Cast Members: Don't hesitate to ask cast members about ingredients or request modifications to menu items.
- Consider Supplements: If staying in ketosis is a top priority, pack supplements to support your dietary needs.
Modifying Meals
When dining at table-service restaurants, don't hesitate to ask for substitutions. Request extra vegetables in place of starches, sauces on the side, or modifications to remove high-carb ingredients. Be cautious of sauces, dressings, and marinades, as they often contain sugars or hidden carbs.
Keto-Friendly Dishes
- Breakfast Skillet: Three-cheese egg, bacon, sausage, and tomato garnish.
- Pollo Asado: Grilled chicken with curtido slaw.
- Chili Cheese Dog Basket: All-beef hot dog topped with chili and cheese (without the bun and chips).
- Ronto Wrap: Roasted pork and grilled pork sausage (no pita or slaw).
What to Avoid
Many Disney eateries lack keto-friendly options. Be wary of fried foods, rice-based side dishes, and sugary sauces.
Dessert Options
Finding keto-friendly desserts at Disneyland Resort can be challenging. Options include coffee with heavy cream and sugar-free syrup or sugar-free tea at Starbucks. You may need to bring your own keto-friendly sweet treats.
Read also: Magnesium Supplements for Keto
Alcohol Consumption
If you choose to consume alcohol, stick to light beer, champagne, whiskey, tequila, or vodka, and avoid sweet mixers.
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