Healthy Halloween Treats

Author: Sharon Gray
Sharon.gray@uconn.edu

Reviewers: Umekia Taylor and Heather Peracchio, UConn Extension
Publication EXT158 | October 2025

DOI Pending

Introduction

Halloween is a time for costumes, fun and of course.... candy! Halloween is a fun holiday for kids and adults alike, but filled with chocolate, sugar and sweets.

How can you make the season festive and still provide healthy options?  Whether you’re hosting a party with friends or trick or treating on Halloween night, you can find fun ways to include some healthy options for everyone.

Parties

Serve healthy snacks and be creative with Halloween themes. The best part of Halloween is the fun. By mixing in healthier treats, you can keep the holiday sweet and healthy.

Try making spooky snacks like ‘monster mouths’ (apple slices with peanut butter and sunflower seeds or mini marshmallows for teeth); ‘pumpkin oranges’ (by peeling a clementine and sticking a small piece of celery on top as the stem) or ‘banana ghosts’ (cut a banana in half and use raisins or chocolate chips for eyes).

Check out websites below for ideas, and involve kids with food assembly and decorating.

Simple Snack Options

  • Granola and yogurt cups;
  • Fresh fruit skewers;
  • Apple slices and dip;
  • Clementines;
  • Raw vegetables and avocado, hummus, or ranch dip;
  • Rice cakes with cream cheese or avocado spreads;
  • Mini pizzas;
  • Deviled eggs;
  • Tortillas rolled with cheese and vegetables;
  • Pumpkin spice muffins;
  • Pumpkin or zucchini bread with cream cheese;
  • Pumpkin dip made with vanilla pudding and graham crackers;
  • Hot dogs baked in rolled dough and cut into small pieces;
  • Quesadillas or nachos;
  • Pretzels drizzled with chocolate or caramel;
  • Serve 100% juice, seltzer punch, or low-fat milk instead of sugary beverages;
  • Popcorn balls;
  • Roasted pumpkin seeds;
  • Peanut butter and dried fruit balls;
  • Charcuterie board with cheese, olives, and meats.

For Trick or Treating

Halloween is a great time to discuss and demonstrate to children the importance of moderation. To keep kids healthy, balance their intake of sweets, promote healthier options and encourage physical activity.

Healthier Treats to Give Out

  • Snack sized packages of popcorn, pretzels, graham crackers, dried fruit, trail mix, nuts or pumpkin seeds;
  • 100% fruit ropes or leathers;
  • 100% juice boxes or pouches;
  • Single serve containers of fruit such as peaches or mandarin oranges;s
  • Sugar free gum;
  • Cereal bars;
  • Fig cookies.

Be Creative and Give Out Non-edible Items. Not Food but Still Exciting to Receive

  • Glow in the dark bouncy balls;
  • Pop fidget toys;
  • Glow sticks;
  • Stickers;
  • Crayons and coloring books; coloring sheets for older kids;
  • Halloween items like spider rings, light up rings or vampire teeth;
  • Putty or squishy toys;
  • Halloween bracelets;
  • Temporary tattoos;
  • Whistles;
  • Bookmarks;
  • Mini rubber ducks;
  • Ghost cups;
  • Trading cards;
  • Halloween pencils.

Tips for Halloween night

  • Make sure kids have a balanced meal with protein, vegetables and whole grain before they go out trick or treating. They are less likely to overindulge in candy if they have filled up with protein and fiber, and are not hungry;
  • Opt for a smaller bag than a pillowcase for young children. A smaller collection of candy means less that comes back to the house;
  • Encourage kids to take only one piece of candy per house. This encourages more walking and less volume of candy.
  • Incorporate physical activity. Walking from door to door in a neighborhood is a family friendly way to get exercise.
  • Make sure you have a flashlight, and kids and adults are aware of car traffic.
  • Examine your kids’ candy at home to check expiration dates and inspect all candy before allowing children to eat it.
  • Do not eat candy that is open or appears tampered.  For very young children, check candy and toys that may be a choking hazard.

Kids/Adults with Food Allergies

Halloween can be a difficult night for children and adults to navigate with allergies such as peanut, tree nut, milk, gluten and chocolate allergies. If you are hosting a party and know that a child or adult has an allergy, offer safe alternatives. And if trick or treaters come to your door, offer an alternative to the standard chocolate and nut options.

Dental Care

Drink plenty of water, brush, and floss to help teeth be healthy. Before bed and about 30 minutes after eating your last piece of candy, brush and floss to help reduce sugar and acidic residue.

Conclusion

Halloween is filled with fun, laughter and a bit of fright! While it is difficult to avoid all the sugar and chocolate that is an unavoidable part of the season, there are ways to increase the healthy options. With a little planning, there are many easy and creative ways to add healthy choices at parties and for trick or treating.

Resources

How to have a healthy Halloween.  July 31,2024. American Heart Association. How To Have a Healthy Halloween | American Heart Association

33 Halloween treats and snacks for kids and adults. September 30, 2020. Just simply mom. 33 Healthy Halloween Treats and Snacks for Kids and Adults - Just Simply Mom

45 Best non-candy Halloween treats to give to trick or treaters. 2025. Good Housekeeping 45 Best Non-Candy Halloween Treats

Tips for a healthier Halloween 2024. Nebraska Extension.  Tips for a Healthier Halloween | UNL Food | Nebraska

The information in this document is for educational purposes only. The recommendations contained are based on the best available knowledge at the time of publication. Any reference to commercial products, trade or brand names is for information only, and no endorsement or approval is intended. UConn Extension does not guarantee or warrant the standard of any product referenced or imply approval of the product to the exclusion of others which also may be available. The University of Connecticut, UConn Extension, College of Agriculture, Health and Natural Resources is an equal opportunity program provider and employer.