Low Sugar Halloween Treats To Pick Up At Grocery Store

3 minute read • by Lindsay Malone 10-15-2021

Halloween is just around the corner! There’s no need for you to give up on holiday treats because you’re trying to limit your sugar intake. There are many delicious Halloween goodies that can be enjoyed while staying low sugar. Unfortunately, most of the candy you’ll find at the office or in the neighborhood is not going to cut it So, plan ahead to be prepared when your sweet tooth strikes.


What to Look for in Low Sugar Halloween Treats

Thankfully, there are plenty of low carb and low sugar ingredients that can be incorporated into your favorite holiday goodies some of which are also loaded with satisfying healthy fats, fiber and protein. Here are some common ingredients to look for when scouting out labels or creating your own keto friendly treats this Halloween season:

  • Nuts and nut butters
  • Seeds and seed butters
  • Nut flours
  • Coconut and coconut butter
  • Coconut and MCT oil
  • Coconut, almond, flax, hemp, and cashew milks
  • Gelatin
  • Butter, cream cheese, heavy cream
  • Pumpkin
  • Sea salt
  • Cinnamon, allspice, pumpkin pie spice
  • Dark chocolate, cacao powder and cacao nibs
  • Small amounts of berries
  • Flavor extracts
  • Essential oils
  • Citrus zest
  • Lemon & lime juice
  • Plant-based, zero-calorie sweeteners: allulose, erythritol, stevia, monk fruit

Surprisingly long list, right? All you need is a little imagination and guidance to create festive and keto friendly options!


DIY Halloween Keto Treats

Making Halloween keto goodies is not as hard as you think.Keto sweet treats generally fall into a few categories:

 These treats will all taste decadent to the keto adapted palate. After cutting out sugar and carbs, the taste buds change and become more sensitive to sweets. It’s common to find traditional treats overly sweet after you’ve done keto for awhile.

Hungry for some inspiration? Check out these star studded keto treats:


Done for You Halloween Low Sugar Treats

If you’re short on time, don’t appreciate a good kitchen candy making session, or just prefer the convenience of ‘done for you’ products - order your favorites ahead of time. Whether you like crunchy, chewy, sweet or sour, you might try these keto favorites to satisfy your cravings:



Low Sugar Drinking

The holidays aren’t just about eating. Can you get away with a beer or cocktail? Of course! As long as you don’t go overboard and you stick with low sugar choices, you can definitely enjoy a refreshing, adult beverage. And spoiler alert, the hearty seasonal fall beers like Oktoberfest and Pumpkin Lagers are not going to be on the list, as they are typically carb heavy.


Plan for Success

As with any holiday or special event, plan ahead to stay on track. Halloween is just the beginning of miniature candies in the office, neighborhood parties, and holiday family gatherings. To enjoy the holiday season and maintain your  energy level, take some time to anchor yourself with healthy habits.

Not sleeping, drinking too much and eating bad food can leave you irritable and vulnerable to making unhealthy food choices. Stick to the routine that got you feeling good in the first place and don’t neglect the basic foundations of good health. This will ensure you enjoy Halloween and the rest of the upcoming holidays to the fullest.

Remember to:

  • Stay hydrated and incorporate extra electrolytes
  • Get 6-8 hours of good quality sleep
  • Eat plenty of lean protein, non-starchy vegetables, and healthy fats
  • Stay active throughout the day and build in time for regular exercise
  • Manage stress with meditation or other relaxing activities

Go Time!

Now that you have some guidelines for selecting and making delicious, low sugar Halloween treats and some ground rules for maintaining sanity during the hustle and bustle of the holiday season, it's time to get this party started! Stock up on ingredients or ready-made goodies and get your costume in order. October 31st is right around the corner and we wouldn’t want you to miss out!


Lindsay Malone, MS, RDN, CSO, LD

Lindsay Malone is a Functional and Integrative Medicine dietitian empowering individuals to take charge of their health with evidenced-based nutrition information.  


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