When someone uses the words "healthy" and "Halloween" together in a sentence, you probably flash back to that neighbor who passes out boxes of raisins instead of candy to trick-or-treaters. Or perhaps you think about that one Halloween when you were stuck in the corner eating carrot sticks while everyone else went ham on the pumpkin cheesecake at your friend’s costume party (ok, maybe that's just me).
Needless to say, none of this screams Halloween fun. Good news, though: You can still get in on the holiday spirit without totally blowing off your health goals on the spookiest night of the year.
“I always tell my clients that a healthy lifestyle is one that accommodates treats, pleasures, and special occasions,” says registered dietician Gena Hamshaw.
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It’s all about maintaining a sense of balance. “Fiber, protein, and healthful fat help us to feel full, so it’s a wise idea to emphasize them during Halloween or any other holiday. The more satisfied we are with our food, the less likely we are to go overboard with sweets," Hamshaw adds.
She recommends helping yourself to a portion that feels satisfying—not excessive. “If you can make Halloween treats that are a little lower in sugar and a little higher in fiber than conventional candy, that’s great,” says Hamshaw.
If you have food allergies or a specialized eating style, you should also make sure to go for Halloween goodies that fit your dietary needs. For example, picking a low-carb treat, like these cookies, if you're on keto.
From caramel apple, to cinnamon, to maple, to pumpkin spice, there are plenty of ways to incorporate your favorite seasonal flavors into healthy Halloween recipes that actually taste good. Plus, you can make even the simplest of recipes festive by adding a little Halloween flair, say a faux spider web over the dish. It's all about imagination.
Here's a list of healthy Halloween recipes that bring on the creativity—and will totally steal the show at your next costume party.
1. Pumpkin Muffins
Whether you’re looking to start your Halloween on a festive note or you’re simply hoping to add some excitement to snack time, these pumpkin muffins are the answer.
Per serving: 190 calories, 7 g fat (5 g saturated), 220 mg sodium, 27 g carbs, 9 g sugar, 4 g fiber, 4 g protein
2. Frankenstein Kiwis
These adorable, easy-to-make kiwis are not only a great way to satiate sugar cravings, but they’re also a super fun Halloween craft project.
Per serving: 54 calories, 1 g fat, 20 mg sodium, 12 carbs, 7 g sugar, 2 g fiber, 1 g protein
3. Cranberry Cinnamon Roasted Delicata Squash
Nothing screams fall quite like roasted squash, and this recipe brings in even more delicious seasonal flavors, like cranberry and cinnamon. It's savory enough for a healthy dinner, and sweet enough for a Halloween treat. (Talk about double trouble.)
Per serving: 241 calories, 8 g fat (2 g saturated fat), 41 mg sodium, 3 carbs, 0.2 g sugar, 1 g fiber, 4 g protein
4. Pumpkin Pie Triffles
Triffles may not be the most obvious choice for a Halloween treat, but these embody all the deliciousness of pumpkin pie with a no-bake, delicious twist.
*Nutritional information not available
5. Curry Roasted Pumpkin Seeds
Pumpkin seeds are an essential part of any Halloween celebration, but if you’re tired of the boring seasoning you use every year, try this curry-filled recipe.
Per serving: 98 calories, 17 g fat (3 g saturated fat), 570 mg sodium, 23 carbs, 6 g sugar, 4 g fiber, 3 g protein
6. Vegan Pumpkin Banana Bread
Looking to flex your quarantine banana bread skills, but your family and friends are sick of the same old recipe? Try mixing it up in true Halloween style with this recipe for vegan pumpkin banana bread.
*Nutritional information not available
7. Creamy Pumpkin Marinara
Pumpkin has become a popular filling for pastas like ravioli and tortellini, and this recipe infuses classic marinara sauce with the seasonal fave.
Per serving: 156 calories, 11 g fat (3 g saturated fat), 354 mg sodium, 16 carbs, 7 g sugar, 5 g fiber, 2 g protein
8. Halloween Monster Cookies
Save the scaries for the decoration (not the ingredients) with these spirited cookies!
*Nutritional information not available
9. Dairy-Free Caramel Apples
Caramel apples are a wonderful Halloween pastime, and with this dairy-free recipe, you can enjoy them even when the holiday is over (no judgment here).
Per serving: 109 calories, 6 g fat (3 g saturated fat), 69 mg sodium, 13 carbs, 13 g sugar, 4 g fiber, 1 g protein
10. Homemade Twix Bars
For a homespun take on your favorite candy bar, make these Twix yourself.
*Nutritional information not available
11. Creamy Vegan Pumpkin Mac and Cheese
This pumpkin twist on the classic is vegan and made with plenty of wholesome ingredients. Plus, it's festive as hell.
Per serving: 376 calories, 10 g fat, 67 carbs, 9 g fiber, 15 g protein
12. Slow Cooker Pumpkin Spice Latte
Pumpkin spice lattes have become synonymous with the fall season, and this healthy version lets you get in on the fun with the ease of an instant pot or slow cooker.
*Nutritional information not available
13. Vegan Halloween Whoopie Pies
For an unexpected, but mouthwatering Halloween, try these vegan whoopie pies, which feature a yummy pumpkin cream filling.
*Nutritional information not available
14. Protein Pumpkin Pancakes
Start your day on a healthy note that fully encompasses the Halloween spirit with these delicious protein-filled pumpkin pancakes.
Per serving: 285 calories, 4 g fat (1 g saturated fat), 332 mg sodium, 38 carbs, 8 g sugar, 6 g fiber, 27 g protein
15. Halloween Caprese Salad
Caprese salad is a great choice for a quick lunch, a party h'ordeuvre, or anything in between, and this recipe’s eyeball look adds a fun Halloween twist.
*Nutritional information not available
16. Pumpkin Pie Granola
Whether you’re adding it to yogurt or a bowl of fruit, granola adds a welcome crunch to any dish. And we can’t think of better granola to prepare for Halloween than this pumpkin pie one.
Per serving: 439 calories, 28 g fat (14 g saturated fat), 5 mg sodium, 42 carbs, 11 g sugar, 6 g fiber, 9 g protein
17. Classic Halloween Graveyard Cheesecake Bites
These cheesecake bites have everything you could possibly want in a Halloween indulgence: a dirt-like graham cracker crust, a midnight purple hue, a spider web swirl, and eyeball toppings—on top of being utterly scrumptious.
*Nutritional information not available
18. Vegan Pumpkin Scones with Maple Glaze
Together, pumpkin and maple are a flavor pairing made in heaven, and these scones are no exception.
Per serving: 277 calories, 5 g fat (2 g saturated fat), 155 mg sodium, 55 carbs, 26 g sugar, 2 g fiber, 4 g protein
19. Vegan Apple Cinnamon Cookies
These cookies are what autumnal dreams are made of, and each bite will send your taste buds soaring through notes of cinnamon and chunks of sweet apple.
*Nutritional information not available
20. Keto Low-Carb Pumpkin Cookies
These sugar-free, low-carb, and keto-friendly cookies will satisfy all of your Halloween cravings without straying you far from your health goals.
Per serving: 143 calories, 13 g fat, 3 carbs, 5 g protein
21. Paleo, Vegan No-Bake Pecan Pie Cheesecake
Pecan pie and cheesecake together? This combo is too good to wait for Thanksgiving. Yes, it's a little richer, but you only live once, right?
Per serving: 535 calories, 47 g fat (18 g saturated), 134 mg sodium, 28 g carbs, 14 g sugar, 5 g fiber, 9 g protein
22. Paleo Caramel Apples
Get your fruit fix with these delish paleo caramel apples. Top 'em with chopped nuts for extra crunch and a nutritional boost.
*Nutritional information not available
23. Marbled Paleo Chocolate Pumpkin Bread
If you're skeptical about combining chocolate and pumpkin, bake this paleo bread. I promise that spiced pumpkin and dark chocolate are the unexpected perfect match you've always dreamed of.
Per serving: 215 calories, 15 g fat (7 g saturated), 187 mg sodium, 17 g carbs, 9 g sugar, 4 g fiber, 5 g protein
24. Halloween Roasted Veggies
These are super fun. Just cut your favorite fall veggies (like carrots, sweet potatoes, beets, and white potatoes) into Halloween-themed shapes like pumpkins, witches’ hats, and mummies.
Per serving: 332 caloiries, 7.7 g fat (1.2 g saturated), 63 g carbs, 61 g sugar, 200 mg sodium, 10.8 g fiber, 15 g protein
25. No-Bake Halloween Mummy Cake Pops
These cute mummy cake pops are a great way to satisfy your sweet tooth without having to turn on the oven. More time for festivities!
Per serving: 172 calories, 11 g fat (3 g saturated), 5 mg sodium, 16 g carbs, 10 g sugar, 4 g fiber, 4 g protein
26. Bite-Sized 'Eyeballs'
Don't worry, these fun Halloween appetizers look just like eyeballs. They're actually just cleverly-decorated cheese puffs—and pretty low-cal ones, to boot.
Per "eyeball": 57 calories, 4.5 g fat (2.5 g saturated), 77 mg sodium, 3 g carbs, 0 g fiber, 2 g protein
27. Chocolate Pumpkin Cupcakes
Black and orange scream Halloween—and a candy pumpkin or piece of candy corn atop these better-for-you cupcakes is truly the icing on the cake, er cupcake.
*Nutritional information not available
28. Chocolate-Dipped Pumpkin Seed Brittle with Sea Salt
If you're sick of roasting pumpkin seeds, try this pumpkin seed brittle. It's a great salty-sweet combo (and you can't go wrong with anything dipped in chocolate).
Per serving: 155 calories, 6 g fat (3 g saturated), 23 g carbs, 20 g sugar, 618 mg sodium, 2 g protein
29. Halloween Stuffed Peppers
These Jack-o-lantern-style peppers are stuffed with fiber-rich quinoa, salty halloumi cheese, and zucchini for a creative, festive meal.
Per serving: 390 calories, 20 g fat, 46 g carbs, 6 g fiber, 18 g protein
30. Pumpkin Cake
This moist, festive cake is made with pumpkin puree, crunchy, heart-healthy walnuts, and a variety of spices like cinnamon, vanilla, nutmeg, and allspice. Add a little orange zest to the cream cheese frosting for some tang and Halloween-worthy color.
*Nutritional information not available
31. Halloween Banana Popsicles
White chocolate turns these banana popsicles into perfect little ghosts. You can always swap for dark or milk chocolate (or ditch the peanut butter drizzle), if you prefer.
Per serving (without peanut butter): 53 calories, 0 g fat (0 g saturated), 12 g carbs, 7 g sugar, 7 mg sodium, 1 g fiber, 2 g protein
32. Pumpkin Spice Latte Brownies
This recipe is the love-child of two all-star treats and I couldn't be happier about it. A little espresso powder gives it a subtle coffee kick.
*Nutritional information not available
33. Coffin Cake
Looking for a fun, spooky treat? Try this adorable coffin cake. It's got a pretty decent amount of protein for a dessert!
Per serving: 464 calories, 22 g fat (13 g saturated), 279 mg sodium, 62 g carbs, 1 g fiber, 5 g protein
34. Mummified Apple Pie
This pie is on the more indulgent side—but hey, it is Halloween after all. Shortbread pastry crust and seasonal fruit create a delicious dessert for any gathering.
Per serving: 374 calories, 16 g fat (9 g saturated), 53 g carbs, 22 g sugar, 145 mg sodium, 2 g fiber, 4 g protein
35. Halloween Temari Sushi
Yup, sushi can totally be festive for Halloween. These super-cute decorated sushi rice balls prove it.
Per serving: 115 calories, 1 g fat, 20 g carbs, 1 g sugar, 179 mg sodium, 3 g protein
36. Pumpkin Tart With Cookie Butter Crust
Do I need to say more than "cookie butter crust?!" I didn't think so.
*Nutritional information not available
37. Bloody Falafel Fingers
These are literally the ultimate finger food for any plant-based Halloween-themed meal or party.
Per serving: 83 calories, 1 g fat, 13 g carbs, 1 g sugar, 238 mg sodium, 4 g fiber, 4 g protein
38. Apple Cake with Cream Cheese Frosting and Caramel Sauce
Apples and caramel scream fall, so this cake is a perfect match for whatever Halloween festivities you have going on. (Braeburn or Cortland apples offer the best flavor, but Granny Smiths get the job done, too.)
*Nutritional information not available
39. French Bread Mummy Pizzas
French bread pizzas get a Halloween upgrade with this fun, four-ingredient recipe that's as perfect for parties as it is for quick dinners.
Per serving: 239 calories, 8 g fat, 32 g carbs, 3 g sugar, 524 mg sodium, 4 g fiber, 10 g protei
40. Candy Corn Popsicles
These white, orange, and yellow pops use lemonade, orange juice, and yogurt to create a satisfying sweet treat lower in sugar than actual classic candy corn.
Per serving: 35 calories, 7 g carbs, 6 g sugar, 4 mg sodium, 1 g protein
41. Spider Web Cupcakes
Maple cream cheese frosting, cinnamon, and nutmeg make these fall-flavored cupcakes impossible to resist.
*Nutritional information not available
42. Halloween Spider Bark
FYI, chocolate bark isn't just for Christmas. This fun recipe uses white chocolate and some creative icing work to add a little Halloween spirit to this dessert.
Per serving: 234 calories, 11.5 g fat (7 g saturated), 73 mg sodium, 32 g carbs, 1 g fiber, 3 g protein
43. Superfood Beet Bites
Beets are super good for you—and these balls (which just so happen to look like mummies) are cute and portable. They're kid-approved and made from good-for-you hemp seeds, cacao, and beets.
Per serving: 147 calories, 10.6 g fat (2.9 g saturated), 9.3 g carbs, 78 mg sodium, 5 g sugar, 3.6 g fiber, 5.5 g protein
44. Pumpkin Spice Donut Holes
If you're craving a quick treat that's super sweet, these pumpkin donut holes get a fun pop of color and flavor thanks to milk chocolate M&Ms.
*Nutritional information not available
45. Apricot Coconut Balls
These fruity, nutty cake bites may look like scary monsters, but they're the perfect healthy treat. Plus, they’re vegan and gluten-free.
Per serving: 108 calories, 6.9 g fat, 10.1 g carbs, 7.1 g sugar, 2.2 g fiber, 2.8 g protein
46. Paleo, Vegan Witch Finger Cookies
These sweet finger cookies are spooky for Halloween and oh-so-fun to make.
Per serving: 122 calories, 7.6g fat (6.7 g saturated), 13.7 g carbs, 10.7 g sugar, 2.2 g fiber, 0.9 g protein
47. Spooky Halloween Chorizo Olive Eyeballs
If you’re on a low-carb or keto diet, these Halloween eyeballs are for YOU.
Per serving: 145 calories, 13.5 fat (5.3 g saturated), 0.7 g carbs, 434 mg sodium, 0.5 g sugar, 0.4 g fiber, 6 g protein
48. Spider Web Chocolate Bark
I'll never say no to dark chocolate, and this cute spider web bark is my favorite snack of the season.
Per serving: 225 calories, 9 g fat, 19 g carbs, 10 mg sodium, 10 g sugar, 3 g fiber, 2 g protein
49. Taco Quinoa Stuffed Pepper Pumpkins
Turn your Halloween celebrations into a fiesta with these taco-inspired stuffed peppers.
Per serving: 186 calories, 1.7 g fat, 31.4 g carbs, 102.5 mg sodium, 4.3 g sugar, 7.7 g fiber, 9.4 g protein
50. Silly Apple Bites
Made with apples, sunflower butter, sunflower seeds, strawberries, and chocolate googly eyes, these little monsters are super nutritious.
Per serving: 40 calories, 1 g fat (0 g saturated), 4 g carbs, 1 mg sodium, 5 g sugar, 1.4 g fiber, 1 g protein
Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy. She can't resist a good sample, a margarita, a new HIIT class, or an easy laugh. Learn more about her on her website: isadorabaum.com.
Gabby Shacknai is a New York-based journalist and editor who produces high-quality content for a wide variety of outlets and brands across various industries.
