Keto Halloween Treats To Pick Up At Grocery Store

4 minute read • by Lindsay Malone 10-12-2019

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


What to Look for in Keto Friendly Halloween Treats

If you are committed to keto you’ll know that there are some foods which are off limits like sugar, milk chocolate, licorice, pretzels etc. And if you need a refresher, then start here.

Thankfully, there are plenty of keto friendly 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. If you’re new to keto cooking and baking start here for some keto baking essentials. 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 Keto 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:




Keto Friendly Drinking

The holidays aren’t just about eating. Staying hydrated is really important to feeling good on keto. So, even though it's Halloween, you need to make sure you stay on track with drinking enough water and getting your electrolytes.

But what about the Halloween party? Can you get away with a beer or cocktail and stay in ketosis? Many people can stay in ketosis with low carb beers or cocktails as long as you don’t go overboard and you stick with keto friendly choices. 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 and not keto friendly.


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 waistline and 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 into keto 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, keto friendly 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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