Healthier Halloween Treats
With Halloween just around the corner, it’s the perfect time to start thinking about how to keep the fun (and flavor!) without the sugar overload. Between the candy bowls, trick-or-treating, and Halloween parties, this holiday can be a whirlwind of sweets — but it doesn’t have to derail your healthy habits.
Whether you’re handing out treats to kids, attending a spooky get-together, or simply want to enjoy a few goodies yourself, there are plenty of ways to celebrate Halloween that strike the perfect balance between fun and nourishment.
Teaching Kids (and Ourselves!) About Balance
Halloween provides a wonderful opportunity to teach children about mindful eating, balance, and body awareness — lessons that can serve them well for life. Instead of making candy “off-limits,” which can actually make it more tempting, we can guide our kids toward healthy moderation and self-regulation.
Here are a few ways to create a balanced approach:
Don’t label foods as “good” or “bad.”
Instead, talk about how some foods help our bodies grow strong and energized, while others are meant for fun and enjoyment. This keeps food neutral and prevents guilt or shame around eating sweets.Allow candy — but set clear expectations.
Let kids enjoy their treats, but in reasonable portions. For example, you might decide together that they can choose 2–3 favorite pieces after dinner each night for a few days. Involving them in the decision fosters independence and responsibility.Balance sweets with nourishing foods.
Offer protein-rich meals and plenty of fruits and veggies throughout the day, so blood sugar stays stable and candy doesn’t lead to energy crashes or mood swings.Practice mindful eating.
Encourage your kids to slow down and really taste what they’re eating. Ask them which candy they enjoy most, and which ones they could skip next time. This helps them tune into their bodies and reduces mindless snacking.Model balance yourself.
Kids learn best by example. When they see you enjoying a treat without guilt — and also prioritizing healthy foods — they’ll understand that wellness includes both nourishment and joy.
Ultimately, the goal isn’t to avoid Halloween candy altogether — it’s to build a healthy, positive relationship with food that allows enjoyment and self-care. When kids understand that treats can fit into a healthy lifestyle, they grow up feeling empowered, not restricted.
Photo courtesy of unrealsnacks.com
Better-for-You Chocolates and Candies
Traditional Halloween candy is often packed with high-fructose corn syrup, artificial dyes, and additives. The good news? There are now plenty of brands creating healthier versions of the classics we all love.
Here are some of my favorite options you can feel good about passing out (or keeping for yourself):
Unreal Milk Chocolate Gems – Non-GMO, colored with natural ingredients, and made with less sugar than traditional M&Ms.
Unreal Dark Chocolate Peanut Butter Cups – A cleaner take on the Reese’s classic, made with simple, recognizable ingredients.
Hu Simple Dark Chocolate Bar – Organic, fair-trade chocolate sweetened with coconut sugar and free from dairy and refined oils. An alternative to the classic Hershey’s chocolate bar.
Cocomels Oatmilk Chocolate Covered Bites – A creamy, dairy-free caramel alternative made with oatmilk chocolate.
YumEarth Choco Yums – Allergen-friendly, free from artificial dyes and flavors, and perfect for kids with sensitivities.
Other great swaps:
Skinny Dipped Almonds – a crunchy, lightly coated nut-and-chocolate combo.
Smart Sweets - low sugar gummy candy
Black Forest Organic Gummies – made with real fruit juice and natural coloring.
Non-candy goodies – like fruit leather strips, trail mix packs, or Halloween-themed pencils and stickers for a fun, allergy-friendly option.
Photo courtesy of thrivemarket.com
Healthy Halloween Recipes to Make at Home
If you’re attending or hosting a Halloween party, there are plenty of festive and creative recipes that keep things light, nutritious, and delicious. These ideas are fun for both kids and adults — and they prove that “healthy” doesn’t mean boring!
Halloween Snack Board: A festive, kid-friendly, customizable charcuterie board.
Apple Monster Mouth: 4 healthy ingredients to make a healthy Halloween treat.
Halloween Dirt Cups: Filled with layers of coconut milk mousse and crushed sandwich cookies, this lightened-up spooky treat is gluten-free, dairy-free, and vegan.
Secretly Healthy Halloween Cookies: Chickpea-based cookies are the perfect treat to balance out all the candy and chocolate that comes with trick or treating.
And…Dr. Engelhardt’s own recipe: Healthier Halloween Trail Mix
Ingredients (makes about 6 servings)
4 cups air-popped popcorn (lightly salted or plain)
1 cup mini pretzels (or gluten-free pretzels if preferred)
½ cup Unreal chocolate gems (for color and a little sweetness)
½ cup roasted almonds (or pumpkin seeds for a nut-free option)
¼ cup unsweetened coconut flakes
½ cup dried fruit — such as unsweetened cranberries, cherries, or golden raisins
Directions
In a large mixing bowl, combine the popcorn, pretzels, nuts or seeds, coconut flakes, and dried fruit.
Add the Unreal chocolate gems last (to prevent melting if the popcorn is still warm).
Mix lightly and portion into small snack bags or a big Halloween bowl for sharing.
Tips
For extra protein: Add a handful of roasted chickpeas or protein granola clusters.
For parties: Serve the mix in little paper cups or mini cauldrons for a festive touch.
Storage: Store in an airtight container at room temperature for up to 5 days.
Halloween doesn’t need to be an all-or-nothing holiday. When we focus on mindful eating, better ingredients, and a healthy mindset, we can enjoy this season fully — without guilt or sugar crashes.
Let your kids enjoy their candy, teach them how to listen to their bodies, and lead by example. The goal isn’t perfection — it’s about nurturing a positive, balanced relationship with food that lasts long after Halloween ends.