Spooky season is here and that means sugar-fueled neighborhood runs with silly costumes, heroic-sized pillowcases, and the eternal parental negotiation: how much candy is “fun” and how much is “oh no, we’ll eat through Halloween and still be vibrating”? As a nutrition scientist with a little one running around the house, I like to offer swaps that keep Halloween joyful, inclusive, and a little kinder to little tummies and teeth. I’ve put together a list of recipes that help balance the fun with some equally delicious healthy alternatives, for everyone’s sanity. Plus, these recipes are kid friendly, meaning you have more buy-in and fewer pleas at 8 p.m. for just one more Snickers. Who doesn’t love the excuse for another family activity during the holiday seasons. 

Why offer alternatives? 

Kids love treats and that’s fine! But experts recommend keeping added sugars for children low: the American Heart Association suggests children get no more than about 6 teaspoons (≈25 g) of added sugar per day. Too much sugar during childhood links to increased risk factors for lifelong heart health and also contributes to tooth decay. Frequent sugar exposure (not just the amount) is a major risk factor for cavities, so spreading out sugary treats or choosing less sticky alternatives helps protect little smiles. That “fun-size” candy bar? It’s small, but is still serving full-sized sugar. And who are we kidding, you can never have just one–so small swaps add up. If you’re trimming treats, every little swap helps. You can take it a step further if you want and keep your Halloween candy free if you wish. Your home may be the only one on the block welcoming to kids with food allergies by offering non-food treats such as glow sticks or stickers so every kid can trick-or-treat without worry.  

Fun snacks are the cornerstone of Halloween though so here are five easy recipes kids can help make.

1. No-Bake Peanut-Butter Energy Bites

These bites offer a little protein and  fiber making a treat that fills you up and is equally satisfying. 

Ingredients (makes ~18 bites) 

• 1 cup rolled oats
  ½ cup natural peanut butter (or sunflower butter for nut-free)
• ⅓ cup honey or maple syrup
• ½ cup mix-ins: mini chocolate chips, raisins, or chopped cranberries
• 1 tsp vanilla, pinch of salt 

Steps 

1. Mix everything in a bowl until combined. (Kids can stir and press.) 
2. Scoop tablespoonfuls and roll into balls.
3. Chill 20–30 minutes to firm.

Kid jobs: stirring, pressing mixture into balls, topping with sprinkles. 
Storage: fridge, 1–2 weeks.

2. Frozen Non-dairy Yogurt Bark 

These break-apart-able  frozen treats are cool, customizable, and great for little hands. 

Ingredients (serves 6–8) 

• 2 cups plain non dairy yogurt
• 1–2 tbsp honey or maple syrup (optional)
• 1 cup mixed berries, chopped
• 2 tbsp mini dark chocolate chips or crushed nuts (optional)
  

Steps 

1. Mix yogurt and sweetener; spread ~½ inch thick on a parchment-lined sheet.
   
2. Scatter berries and chips. Freeze 2–3 hours until solid.
   
3. Break into pieces and serve.
   
   

Kid jobs: arranging toppings and “designing” bark.
Storage: freezer, up to 1 month. 

3. Crispy Roasted Chickpeas 

These savory, crunchy chickpeas are a funky candy alternative “candy” that is great for kids who prefer crunch over sweet. 

Ingredients (makes 2–3 cups) 

• 1 (15 oz) can chickpeas, drained & rinsed
• 1 tbsp olive oil
• 1 tsp smoked paprika (or cinnamon and a pinch of sugar for sweet version)
• Salt to taste 

Steps 

1. Pat chickpeas dry. Toss with oil and seasoning. 
   
2. Roast 400°F on a lined sheet for 30–40 minutes, shaking halfway, until crunchy.
   
3. Cool before serving (they crisp more as they cool).
   

Kid jobs: shaking the bowl, choosing seasonings, tasting.
Storage: airtight container, up to 4 days (best fresh). 

4. Baked Apple Chips 

These sweet, crispy, and deceptively simple snacks are a sweet treat for little hands. 

Ingredients (serves 6) 

• 3–4 medium apples (Fuji, Honeycrisp are great)
• Optional: cinnamon 

Steps 

1. Thinly slice apples (mandoline or sharp knife).
   
2. Arrange on a lined sheet, lightly sprinkle cinnamon.
   
3. Bake 225°F for 1.5–2 hours until dry and crisp, flipping once. (Or use a dehydrator.)
   
   

Kid jobs: slicing under careful supervision, arranging slices, shaking cinnamon.
Storage: airtight container, up to 2 weeks. 

5. Mini “Trail Mix” Surprise Cups 

This treat is portion-controlled, customizable, and great for handing out to the whole neighborhood. 

Ingredients (yields 12 mini cups) 

• 1 cup whole-grain cereal (low-sugar type)
•  ½ cup small pretzels or Cheerios  
• ½ cup dried fruit (cranberries, raisins)
• ¼ cup dark chocolate mini chips or candy eyeballs for fun 

Assembly 

1. Mix in a big bowl.
   
2. Spoon 2–3 tablespoons into small clear cups or tiny cellophane bags. Tie with a ribbon.
   
   

Kid jobs: mixing, scooping, decorating with spooky stickers.
Storage: cool, dry place, up to 2 weeks. 

Practical tips for handing out or hosting 

• Portion first. Pre-fill small cups or bags so you control how much goes out.
• Add a single small candy if you must. Pairing a single wrapped candy with a homemade bite feels like a treat but reduces sugar load.
• Do a “check-in” after trick-or-treating: pick a family candy time (dessert after dinner) and let kids choose a couple favorites. This can cut back on the constant candy grazing.
• Protect teeth: have kids rinse with water after sugary treats and brush before bed! 

But what if you’re just too tired to make something fun (we’ve all been there!) 

If you’re looking for small, nutrient-dense snack options to include in treat bags (or hand out at trunk-or-treats),look no further than FoodNerd’s Puffs. Our kid-focused snacks are designed for families who want more than empty calories. 

Finally, a spooky-but-sane checklist for parents 

• Make 1–2 homemade items with your kids this week (they’ll be prouder to eat them).
• Prep small treat cups/bags to control portions.
• Keep a jar for “trade-ins” (2 candy = 1 prize).
• Brush, rinse, and hydrate after candy time.
• Have fun. The memories matter more than the sugar math.