If you follow me on social media or receive my Text Tips on Tuesday’s, you know my theme this month is around making simple swaps. With Halloween around the corner I wanted to address this already controversial day. In my opinion, Halloween should be fun, spooktacular and safe. But the reality is that a huge bowl of conventional Halloween candy can bring a mix of health, behavioral, and allergy concerns. Today I’ll break down the good, the bad, and the ugly of typical Halloween sweets, share trusted “clean” candy options, give easy recipes for healthier treats, and list non-food alternatives so your house becomes the must-stop on the block—no tricks, all treats.
MAINSTREAM CANDIES
Candy often contains a few repeat offenders: lots of added sugar, artificial colors and flavors, high-fructose corn syrup (HFCS) and processed fats. High intake of added sugars is common — the average U.S. adult consumes several teaspoons of added sugar daily, well above recommended limits.
Single candy pieces can pack surprising amounts of sugar: some popular candies clock in at 20–30 grams of sugar per serving in regular sizes (even higher for chewy or multi-piece items). If a trick-or-treater grabs a handful, that can quickly become a sugar binge.
Artificial food dyes (Red 40, Yellow 5, Blue 1, etc.) are common in Halloween treats and have been linked in multiple studies to behavioral changes and increased hyperactivity in some children. While scientific debate continues, there’s enough evidence that many parents choose to avoid synthetic dyes when possible.
QUICK GUIDE: THE GOOD, THE BAD & THE UGLY
The Good: Occasional candy as part of a balanced diet, plus options made with real ingredients (dark chocolate, nuts, fruit) can satisfy cravings without empty ultra-processed calories.
The Bad: Large volumes of added sugar, HFCS, and low-quality fats that contribute to energy crashes and long-term metabolic risk when consumed in excess.
The Ugly: Hidden additives (synthetic dyes, preservatives) that may affect behavior in kids, and allergy risks (nuts, milk, soy) that make traditional candy unsafe for some households.
HEALTHIER HOMEMADE TREATS
Dark Chocolate–Dipped Apple Monsters
Ingredients (makes ~12):
2 apples
4–6 oz dark chocolate (70%+)
24 almond slivers (teeth)
crushed freeze-dried berries (for “blood”)
Instructions:
- Wash and core apples; slice into 12 wedges.
- Melt dark chocolate in a microwave in 20-sec bursts, stirring until smooth.
- Dip each wedge halfway into chocolate; let excess drip off.
- Press two almond slivers in as “teeth.” Sprinkle a pinch of crushed freeze-dried berries near the tip if you want a gory look.
- Chill on parchment for 10–15 minutes until set.
Why it’s better: real fruit + antioxidant-rich dark chocolate = fiber + less processed sugar.
Spooky Seed & Fruit Trail Mix (large batch)
Ingredients:
roasted pumpkin seeds
sunflower seeds
unsweetened coconut chips
dried unsulphured cranberries (small amount)
dark chocolate nibs
Instructions: Mix in a big bowl. Portion into small recyclable bags or paper cups. Label with allergy info.
Sweet Maple Cinnamon Popcorn Ingredients:
8 cups organic air-popped popcorn
2 tbsp organic coconut oil (melted)
2 tbsp pure maple syrup
1 tsp ground cinnamon
¼ tsp sea salt
¼ cup pumpkin seeds
¼ cup dried cranberries or cherries (unsweetened)
Optional: 1–2 drops doTERRA Wild Orange essential oil for a zesty fall twist
Instructions:
- Pop the popcorn: Use an air popper or stovetop method with no added oil.
- Mix coating: In a small bowl, whisk together melted coconut oil, maple syrup, cinnamon, sea salt, and Wild Orange essential oil (if using).
- Combine: Drizzle the mixture over the popcorn and toss well to coat evenly.
- Add mix-ins: Stir in pumpkin seeds and dried cranberries for a festive, nutrient-rich touch.
- Bake (optional): For extra crunch, spread the popcorn on a parchment-lined baking sheet and bake at 300°F for 10–12 minutes. Let cool completely.
- Serve or package: Fill small Halloween-themed paper cones, bags, or mini cauldrons for a fun, healthy treat presentation.
Popcorn is a high-fiber whole grain that supports digestion and satiety. Coconut oil and pumpkin seeds provide healthy fats and minerals like zinc and magnesium to nourish the nervous system and support immunity.
TRUSTED “CLEAN” CANDY BRANDS
Let’s face it though, not all of us have time for DIYs or scoping out healthier alternatives. So, if you still want to hand out candy or “treats” but want cleaner ingredients, look for brands that advertise:
- no artificial colors/flavors
- minimal/less added sugar
- no artificial colors or flavors
- plant-based or organic ingredients
- non-GMO ingredients
- no seed oils (canola, soybean, sunflower, safflower, corn, hemp seed, grapeseed, rice bran)
- transparent labeling and fewer highly-processed ingredients
- free from major allergens (if passing out for Halloween)
*Remember look at the ingredient count and complexity: fewer ingredients usually = fewer processed additives.
Although these are “healthier” relative to mainstream candy, they are still treat items — moderation remains important as sugar and caloric load still matter.
NON-FOOD TREATS
Ideas:
glow sticks/bracelets, temporary tattoos, spider rings,
Halloween multicolor pens, erasers, stickers,
mini-playdough tubs,
minifigures/animals, tiny puzzle,
fidget toys, bouncy ball, or even a
mini craft kit. These create happy kids and avoid dietary risk entirely — perfect for allergy-friendly households.
MAKE YOUR HOUSE THE GO-TO STOP
- Offer both candy and non-food options so parents of children with allergies or metabolic concerns can choose.
- Clearly label any treats that include common allergens.
- If you hand out homemade food, attach ingredient labels and consider pre-packaging for hygiene.
- Make your porch well-lit and remove trip hazards
Halloween doesn’t have to mean filling up on processed sugars, artificial colors, and seed oils that wreak havoc on our health. By choosing cleaner, smarter treats—or even fun non-food surprises—you can keep the spirit of the season alive while nourishing your body and mind. Whether it’s homemade apple monsters, spooky trail mix, or naturally sweetened popcorn, each of these ideas brings the joy back to celebrating without compromise. When we’re intentional about what we offer, we set an example that indulgence can still be wholesome. So light your diffusers with something festive (like
Wild Orange and
Cinnamon Bark or
Harvest Spice), toss on your costume, and enjoy a Halloween that’s full of fun, flavor, and wellness—one that truly treats everyone.
xoDanette