Trick or Treat… Without the Sugar Scare

Halloween doesn’t have to mean a sugar overload. With a few simple swaps, you can enjoy the fun while keeping your family’s health and teeth in check. Here are ten ideas to keep things festive, flavorful, and a little more nutritious.

1. Dark Chocolate Mini Bars

Choose dark chocolate with at least 70% cocoa. It’s lower in sugar, rich in antioxidants, and still satisfies a sweet tooth.

2. Mini Pretzel or Popcorn Packs

Whole-grain pretzels or air-popped popcorn offer crunch and fiber instead of pure sugar. The salty-sweet balance keeps everyone happy.

3. Fruit Leather or Freeze-Dried Fruit

Pick versions made from 100% fruit with no added sugar. They deliver natural sweetness, vitamins, and a chewy candy-like texture.

4. Yogurt-Covered Raisins or Nuts

A small handful adds protein and calcium while feeling indulgent. The yogurt coating gives just enough sweetness.

5. Mini Granola or Energy Bites

Combine oats, nut butter, honey and mini chocolate chips. Roll into small balls and chill for an easy homemade treat.

6. Pumpkin Muffin Minis

Bake with whole-wheat flour, canned pumpkin and a touch of maple syrup or honey. They’re full of fiber, vitamin A and fall flavor.

7. Apple Slices with Peanut Butter Dip

Crisp apples and nut or seed butter make a classic snack that’s naturally sweet and satisfying.

8. Trail Mix “Witches Brew”

Mix whole-grain cereal, dark chocolate chips, dried fruit and nuts. Portion into small bags for grab-and-go goodness.

9. Mini Rice Cakes with Chocolate Drizzle

Top mini rice cakes with dark chocolate or almond butter for a crunchy, bite-sized alternative to candy bars.

10. Glow-in-the-Dark Surprises

Add non-edible fun like glow sticks, stickers or Halloween pencils. Kids love the novelty, and parents welcome the sugar break.

A Final Tip

Balance is the real treat. Let kids enjoy their favorites on Halloween night, then store the rest for later. Pair candy with water, fruit, or protein-rich snacks to avoid sugar crashes. Healthy habits start with small choices, and AtlantiCare’s dedicated teams are here to help you build a healthier lifestyle year-round. Learn more about primary care, nutrition counseling and wellness resources at AtlantiCare.org.