Epcot International Food and Wine Festival - Weight Watchers Survival Guide 2019

I can hardly believe that the Epcot International Food and Wine Festival is already nearly upon us! The festival starts August 29 this year and runs through November 23, which will give you plenty of time to indulge in the smells and tastes that the World Showcase has to offer. 

I mention this every year, but in case this is your first Food and Wine Festival, have no fear: none of these menu options are huge enough to derail your efforts on Weight Watchers, My Fitness Pal, etc. So while I would not recommend sampling everything, I do always recommend sampling strategically: this way, you can do so without guilt and really enjoy what you want with no regrets.

There are a few new booths this year, so I’m really excited to see what they all have to offer!

The only thing I'm excluding from this list is alcohol, and that's for two reasons...

1. It's fairly high in Smart Points and often in calories, and similarly to much of Disney's food, it's pretty hard to guess sometimes just how much they use when concocting them.
2. I don't drink alcohol personally, so I wouldn't be able to help you there. But if you notice an option at the Festival that would likely be lower in Smart Points or calories, please drop a comment so those looking to enjoy some adult beverages will know!

Now that's all said and done, let's take a look!

Active Eats

Please your palate with these healthy, action-packed bites for pure taste bud bliss! 
Food:

• Loaded Macaroni & Cheese with Nueske's® Pepper Bacon, Cheddar and Leeks (KA)
• Spice-crusted Verlasso® Salmon with UNCLE BEN’S® Quinoa & Ancient Grains Medley, Crushed Avocado and Sherry Vinegar (GF)
• Fruit and Nut Energy Snack: House-made mixture of Apricots, Almonds, Pecans, Coconut, Puffed Rice and Chocolate Chips (V) (GF) (KA)

Select dishes feature Melissa’s Produce.

Magically Fit’s pick: I don’t know who told Disney that loaded mac and cheese is healthy… so with that being said, I’d definitely recommend the Spice-Crusted Salmon (especially knowing it’s Uncle Ben’s quinoa - that makes it more trackable!) or, if you’re more in a snacky mood, the Fruit and Nut Energy Snack.

Africa

Delve into a delectable menu inspired by countries abundant with history, mystery and cultural diversity. 
Food:

• Kenyan Coffee Barbecue Beef Tenderloin with Sweet Potato and Corn Mealie Pap and Kachumbari Slaw
• Spicy Kenyan Vegan Githeri with White Beans, Pigeon Peas, Curry Rice Pilaf and Kachumbari Slaw (V)
• Piri Piri Skewered Shrimp with Citrus-scented Couscous

Magically Fit’s Pick: I’d go for the Piri Piri Skewered Shrimp! This way you’re looking at a leaner/lower point protein than beef. Not a seafood fan? The Githeri sounds great, too!

The Alps

Explore the delicious tastes of these Swiss-inspired dishes! 
Food:

• Warm Raclette Swiss Cheese with Baby Potatoes, Cornichons and Baguette (V) (KA)
• Venison Stew with Crushed Potatoes
• Blueberry and Almond Frangipane Tart with Crème Fraîche Cream and Blue Diamond® Almonds (V) (KA)

Select dishes feature Melissa’s Produce.

Magically Fit’s Pick: I’d enjoy the cheese dish (in case you didn’t know, cornichons are basically just tiny pickles) if it’s too hot for a stew. If you’re looking to indulge in a small dessert, I’d recommend this one since you’ve got berries and the tart is almond based, meaning it will at least pack some protein in there.

Appleseed Orchard ​

Celebrate autumn with sweet and savory apple dishes paired with ciders, beers and wines. 
Food:

• Charcuterie and Cheese Plate featuring Burton’s Maplewood Farm Applejack Brandy Barrel Aged Maple Syrup
  
• Caramel-Apple Popcorn (KA)
  

Magically Fit’s Pick: This stall has more drinks to choose from than food, and either of them is probably on equal footing due to sugar content.

Australia

Explore an exotic array of food and drink options from the Land Down Under. 
Food:

• Grilled Sweet and Spicy Bush Berry Shrimp with Pineapple, Pepper, Onion and Snap Peas (GF)
• Roasted Lamb Chop with Sweet Potato Purée, Bush Berry Pea Salad and Pistachio-Pomegranate Gremolata (GF)
• Deconstructed Pavlova with Pastry Cream, Citrus-macerated Berries and Lemon Myrtle Meringue (KA) (GF) (V)

Select dishes feature Melissa’s Produce.

Magically Fit’s Pick: I had the bush berry shrimp a few years ago and it was delicious, so can recommend it as both a healthier option and something tasty!

Australia's Bush Berry Shrimp sampler option at the 2015 Food and Wine Festival

Belgium

Indulge in dessert-like waffles, savory treats and thirst-quenchers with a kick—courtesy of the Kingdom of Belgium! 
Food:

• Beer-braised Beef served with Smoked Gouda Mashed Potatoes
  
• Golden Malted® Belgian Waffle with Warm Chocolate Ganache and Whipped Cream (V) (KA)
  
• Golden Malted® Belgian Waffle with Berry Compote and Whipped Cream (V) (KA)
  

Magically Fit’s Pick: The easy choice here to avoid high sugar levels is the beef, but if you’re looking for a Belgian waffle, I’d recommend the berry one over chocolate.

Brazil

Dig into South American cuisine and culture with the Land of the Palms’ finest fare. 
Food:

• Moqueca: Brazilian Seafood Stew featuring Scallops, Shrimp and White Fish with Coconut-lime Sauce and Steamed Rice
• Crispy Pork Belly with Black Beans, Tomato and Onions (GF)
• Pão de Queijo: Brazilian Cheese Bread (GF) (V) (KA)

Magically Fit’s Pick: If you’re being health-conscious, I’d go for the moqueca since the pork option comes crispy!

Canada

Take your taste buds to the Yukon, with delightful dishes, lagers and wines from the Great White North.
Food:

• Canadian Cheddar Cheese and Bacon Soup served with a Pretzel Roll
• Le Cellier Wild Mushroom Beef Filet Mignon with Truffle-Butter Sauce (GF)

Magically Fit’s Pick: I wouldn’t normally recommend either of these options, but if you’re going to pick one of the two, I’d lean more towards the beef filet mignon. Just be cautious of the truffle-butter sauce.

The Cheese Studio hosted by Boursin® Cheese

Nibble delish cheesy dishes paired with the perfect vintage for an unforgettable nosh stop!
Food:

• Braised Beef “Stroganoff” with Tiny Egg Noodles, Wild Mushrooms and Boursin® Garlic and Fine Herbs Cheese Sauce (KA)
  
• Black Pepper Boursin® Soufflé with Fig Marmalade (V)
  
• Maple Bourbon Cheesecake with Maple Bourbon Cream, Caramel and Pecan Crunch (V)
  

Magically Fit’s Pick: I’d go for the stroganoff, as it looks like it packs more protein. Just be cautious of how much cheese sauce goes on there!

China

Introduce your palate to a diverse variety of popular plates and potables from one of the world’s greatest cuisines! 
Food:

• Wuxi Spareribs
  
• Chicken Dumplings with Chinese Slaw (KA)
  
• Mala Chicken and Shrimp Bao Bun
  
• Black Pepper Shrimp with Garlic Noodles
  

Magically Fit’s Pick: I think all of these would be on equal footing, unless you’re trying to avoid carbs - in that case, go for the spareribs!  

The Chocolate Studio

Sate confectionery cravings with a trip to our one-stop chocolate shop for delectably dark and milky sweet treats! 
Food:

• Liquid Nitro Chocolate-Almond Truffle with Warm Whiskey-Caramel (GF)
  
• Dark Chocolate Raspberry Tart with Whipped Cream
  

Magically Fit’s Pick: If you’re treating yourself at this stand but still want to make a slightly better choice, I’d pick the raspberry tart over the one with warm-whiskey-caramel.

Coastal Eats

Savor the ocean’s finest flavors along with wines grown near the Pacific coastline—you can almost feel the sea breeze!
Food:

• Lump Crab Cake with Napa Cabbage Slaw and Avocado-Lemongrass Cream
• Baked Shrimp and Scallop Scampi Dip with Sourdough Baguette
• Pacifico True Striped Bass Tostada with Slaw and Fire-roasted Tomatillo Sauce

Select dishes feature Melissa’s Produce.

Magically Fit’s Pick: I’d recommend the bass tostada - it looks like the best bang for your caloric buck based on the description.

Earth Eats, Hosted by IMPOSSIBLE™ Foods

Turn your taste buds upside down with a medley of flavors that add a delish twist to healthy, hearty fare! 
Food:

• The IMPOSSIBLE™ Burger Slider with Wasabi Cream and spicy Asian Slaw on a Sesame Seed Bun (V)
  
• IMPOSSIBLE™ Cottage Pie: IMPOSSIBLE™ Ground Meat with Carrots, Mushrooms, and Peas topped with Mashed Cauliflower, White Beans, and Mozzarella (V)
  

Magically Fit’s Pick: I would go for the Cottage Pie: it probably doesn’t have enough mozzarella to do a ton of damage, and it’s loaded with vegetables and has minimal carbohydrates. This is actually a pretty healthy choice overall and I’m looking forward to trying this one myself! 

Flavors from Fire, Hosted by ESPN’s College GameDay

Add some heat to your epicurean adventure with these spicy bites and specialty beverages that pair perfectly! 
Food:

• The Steakhouse Blended Burger: Blended Beef and Mushroom Slider with Brie Cheese Fondue, Arugula, and a Truffle and Blue Cheese Potato Chip on a Brioche Bun
• Smoked Corned Beef with Crispy Potatoes, Cheese Curds, Pickled Onions and Beer-Cheese Fondue
• Charred Chimichurri Skirt Steak on a Smoked Corn Cake with Pickled Vegetable Slaw and Cilantro Aïoli
• Chocolate Picante: Dark Chocolate Mousse with Cayenne Pepper, Paprika and Mango-Lime Compote

Mushrooms provided by The Mushroom Council.
Select dishes feature Melissa’s Produce.

Magically Fit’s Pick: I’d say the skirt steak may be your best bet due to the lack of cheese.

France

Fall in ooo-la-la-love with the classic cuisine and finest wines of France--bon appétit! 
Food:

• Fondue Savoyarde: Fondue of Imported Cheeses and Chardonnay served with Croutons
  
• Croissant aux Escargots: Escargot Croissant with Garlic and Parsley
  
• Boeuf Braisé à la Bordelaise, Pomme Dauphine: Beef Braised in Cabernet Sauvignon with Red Onions and Puffed Potatoes
  
• Crème Brûlèe: Crème Brûlèe with House-made Chocolate Hazelnut Cream (KA)
  

Magically Fit’s Pick: This is another circumstance where I normally wouldn’t recommend any of these options, but of them all, I’d go with the braised beef - it looks like the one with the most nutritional value of them all.

Germany

Embark on an epicurean adventure to Deutschland, home of the heartiest food, drinks and appetites in the world! 
Food:

• Schinkennudeln: Pasta Gratin with Ham, Onions and Cheese (KA)
• Roast Bratwurst in a Prop and Peller® Pretzel Roll (KA)
• Apple Strudel with Vanilla Sauce (V) (KA)

Magically Fit’s Pick: Pick your carb in this instance - the non-dessert options are probably on equal footing. 

Hawai’i

Traverse the Pacific for tropical flavors and island faves—sweet or savory, these mouthwatering morsels scream aloha! 
Food:

• Kalua Pork Slider with Sweet-and-Sour DOLE® Pineapple Chutney and spicy Mayonnaise (KA)
  
• Grilled Tuna Tataki with Seaweed Salad, Pickled Cucumbers and Wasabi Cream inspired by AULANI Disney Vacation Club® Villas, Ko Olina Hawai’i
  
• Teriyaki-glazed SPAM® Hash with Potatoes, Peppers, Onions and spicy Mayonnaise
  
• Passion Fruit Cheesecake with Toasted Macadamia Nuts (KA) (GF) (V)
  

Magically Fit’s Pick: My vote for health consciousness would be the grilled tuna tataki! You’re skipping on the carbs, and the wasabi cream probably has a kick to it, which will help you eat slower and savor it longer (a great practice for mindful eating). 

Hops & Barley

Stay stateside for all-American craft beer, wines and the hottest tastes from coast-to-coast! Food:

• New England Lobster Roll: Warm Lobster with Fresh Herb Mayonnaise and Griddled Roll
• New Brunswick Slider: Slow-braised Beef Brisket “Pot Roast Style” with Horseradish Cream and Crispy Fried Onions on a Potato Roll with Pickled Vegetables on the side
• Freshly Baked Carrot Cake and Cream Cheese Icing (V) (KA)

Magically Fit’s Pick: Neither of these non-dessert options sounds terribly healthy, so you could probably go either way. However, the Lobster Roll doesn’t come with crispy fried onions, so it wins in my book; just one less thing to worry about.

India

Introduce yourself to new flavors with ancient origins—the smorgasbord of Indian spices will whisk you off to faraway worlds! 
Food:

• Warm Indian Bread with Pickled Garlic, Mango Salsa and Coriander Pesto Dips (V) (KA)
• Madras Red Curry with Roasted Cauliflower, Baby Carrots, Chickpeas and Uncle Ben’s® Basmati Rice (V) (GF)
• Korma Chicken with Cucumber Tomato Salad, Almonds, Cashews and Warm Naan Bread

Magically Fit’s Pick: I’d go for either the Red Currry (again, Uncle Ben’s brand means trackable!) or the Korma Chicken! Either sounds delicious and likely on equal footing, just depending on what you’re more in the mood for and how you’d prefer your carbs: rice or naan.

Ireland

Escape to the Emerald Isle for a wee bit o’ ale, wine and authentic Irish fare to warm the cockles of y’er heart! 
Food:

• Roasted Irish Sausage with Colcannon Potatoes and Onion Gravy
• Warm Irish Cheddar Cheese and Stout Dip with Irish Brown Bread (V)
• Warm Chocolate Pudding with Irish Cream Liqueur Custard (V)

Magically Fit’s Pick: The sausage likely is a more filling option thanks to protein, so I’d go that route!

Islands of the Caribbean

Journey to the islands of the Caribbean, where the fusion of food and cultures create a melody in your mouth!
Food:

• Ropa Vieja Empanada with Tomato Aïoli (KA)
  
• Jerk-spiced Chicken with Roasted Sweet Plantain Salad and Mango Chutney Yogurt (GF)
  
• Quesito: Puff Pastry with Sweetened Cream Cheese and Guava Sauce (V) (KA)
  

Magically Fit’s Pick: I’d go for the Jerk-spiced chicken to be health conscious! 

Italy

Mangiare… savor the simple elegance of cucina italiana, with some of the world’s best-loved food and wine. 
Food:

• Ravioli Carbonara: Parmesan and Pecorino Ravioli, Egg Yolk, Cream, and Bacon
  
• Costine di Maiale: Balsamic-glazed and Oven-roasted Pork Ribs
  
• Pollo: Crispy Chicken with Marinara Sauce (KA)
  
• Traditional Sicilian Cannoli: Crisp Pastry filled with Sweet Ricotta, Chocolate, and Candied Orange
  
• Chocolate-Hazelnut Cake: Vanilla Cake and Chocolate-Hazelnut Mascarpone Cream dipped in Chocolate (KA)
  

Magically Fit’s Pick: I’d go for the pork ribs - they’re oven roasted and the Balsamic-glaze is probably less guilt-inducing than whatever makes the chicken crispy or the heavy amount of cheese in the ravioli.

Japan

Delight your appetite with sushi and other delish dishes as well as libations from the Land of the Rising Sun! 
Food:

• Teriyaki Chicken Bun: Steamed Bun filled with Chicken, Vegetables and a Sweet Teriyaki Sauce (KA)
  
• Frothy Ramen: Chilled Noodles and Dashi Broth with a Light Foam Topping
  
• Spicy Roll: Tuna and Salmon Sushi topped with Volcano Sauce
  

Magically Fit’s Pick: Honestly, I think you can safely have any of these options - it just depends on what you’re in the mood for. The Frothy Ramen is great if you’re trying to avoid the carbs from the Teriyaki Chicken Bun, but the Bun or the Spicy Roll are great options if it’s too hot for soup. 

Mexico

Spice up your fiesta-lovin’ palate with some south-of-the-border history, culture and cuisine--olé! 
Food:

• Taco de Puerco: Shredded Pork Belly on a Corn Tortilla with Salsa Verde
  
• Tostada de Carne: Braised Beef on a Corn Tostada with Mole Oaxaqueño and Chicharrón Dust
  
• Capirotada de Chocolate: Chocolate Bread Pudding served with Chocolate Abuelita Crème Anglaise
  

Magically Fit’s Pick: I’d go for the Taco de Puerco - less on top to worry about but still plenty of flavor.

Morocco

Relish an inspired array of exotic flavors—this north African region is a mecca of intriguing cuisine. 
Food:

• NY Strip Steak Green Shermoula Flatbread with fresh Radish and Tomato Salsa
  
• Spicy Hummus Fries with Cucumber, Tomatoes, Onions, Tzatziki, and Chipotle Sauce
  
• Chocolate Baklava: Rolled Phyllo Dough with Toasted Almonds and Dark Chocolate Sauce
  

Magically Fit’s Pick: I think either non-dessert option is going to clock in about the same, just depends on if you eat steak or not. 

Shimmering Sips Mimosa Bar

Get the party started—sample sweet treats and mimosas mixed with the perfect twist! 
Food:

• Banana Almond Soft-serve Sundae made with Blue Diamond Almond Breeze® Almondmilk, fresh Berries, and Chocolate Almond Streusel (V) (KA)
• Cheesecake Trio: Raspberry, Chocolate, and New York-Style Cheesecake Bites (V) (KA)
• Shimmering Strawberry Soft-serve in a Waffle Cone (V) (KA)

Magically Fit’s Pick: Another place you can treat yourself to a sweet treat; I’d recommend the strawberry soft-serve! Still a great flavor, but less stuff on top than the sundae to worry about.

Spain

Travel to España for pleasing cuisine that’s unrivaled—from paella to seafood that’s straight from Basque Country. 
Food:

• Charcuterie in a Cone with imported Spanish Meats, Cheeses and Olives with an Herb Vinaigrette
  
• Spanish-style Paella with Botifarra and Roasted Chicken
  
• Seafood Salad with Shrimp, Bay Scallops, Mussels, Extra Virgin Olive Oil, White Balsamic Vinegar and Smoked Paprika (GF)
  

Magically Fit’s Pick: I’d vote for the Paella (botifarra is like a sausage, for those of you who don’t know) or the seafood salad (since it’s oilive oil based instead of mayonnaise). Just depends on what you’re more in the mood for, but they’re likely on about equal footing calorically speaking.

Thailand

Exotic specialties from Southeast Asia await as the Land of Smiles serves up a flavorful foodie phenom! 
Food:

• Marinated Chicken with Peanut Sauce and Stir-fried Vegetables (KA)
  
• Shrimp and Cold Noodle Salad
  
• Red Hot Spicy Thai Curry Beef with Steamed Rice
  

Magically Fit’s Pick: I’d recommend either the shrimp and cold noodle salad or the marinated chicken with peanut sauce. Just depends on if you’re avoiding carbs or not, but either sound like a decent option - just be cautious of the amount of sauce on the dish!

The Wine & Dine Studio

Sample signature dishes along with an elegant medley of wines hailing from the Golden State’s renowned vineyards. 
Food:

• Seared Scallops, Truffled Celery Root Purée, Brussels Sprouts and Wild Mushrooms
  
• Butternut Squash Ravioli with Brown Butter Vinaigrette, Parmesan Cheese and Pumpkin Seeds (V) (KA)
  
• Trio of Artisan Cheese (V)
  
  • Gorgonzola with Cow and Sheep’s Milk
    
  • Artigiano Aged Balsamic & Cipolline Onion
    
  • Italico
    
• Artist Palette of Wine and Cheese: Trio of Artisan Cheeses paired with Reata Chardonnay, Rainstorm Silver Linings Pinot Noir Rosé and Spellbound Petite Sirah
  

Magically Fit’s Pick: I’d go for the Seared Scallops dish, since you’ve got some good vegetables in there along with your protein! For the vegetarian options, I’d go with the cheese trio.

There you have it! What are you most excited to try at Food and Wine Festival this year, especially with these new options? Japan, The Impossible Burger's, and Thailand’s booths have especially caught my eye! Let’s discuss in the comments!

As an Amazon Affiliate, I earn a small commission from qualifying purchases. Read more here!