Halloween is almost here, and whether you're hosting a gathering or preparing for trick-or-treaters, you might be surprised how much people appreciate having healthier options in the mix. It’s all about striking that delicate balance—offering festive foods that still feel indulgent, without the sugar overload or artificial ingredients.
With a little creativity, we can whip up nutritious snacks and sips that are just as spooky and satisfying as traditional Halloween fare. Here are some of my favorite tricks to elevate your Halloween treats.
Bloody beet dip with witch fingers
Beet hummus has that deep red, almost “bloody” hue that’s perfect for Halloween. Serve this savory dip from our Eat Fit Cookbook with “witch fingers” made from sliced cucumbers or bell peppers — add a slivered almond at the tip for a spooky fingernail effect. You can also throw in carrots, sliced radishes, purple cauliflower or black bean chips for added color and texture.
A drink that does it all: The espresso martini
Drinks can be a big part of Halloween gatherings, and the espresso martini, featured in CRAFT: The Eat Fit Guide to Zero-proof Cocktails, might be a perfect fit for your party. You can make it with or without alcohol or caffeine, and you can even make it vegan. It’s a very versatile drink.
To make it Halloween-themed, consider adding a spooky garnish — a lychee “eyeball” floating on top or a sprinkling of cocoa powder in the shape of a bat.
Channel your inner Martha Stewart: Fun Halloween snack ideas
If you feel like getting a little more creative in the kitchen, here are a few other festive-yet-nutritious options made with wholesome ingredients. If any of these strike your fancy, a quick Google search will turn up online recipes to guide you.
- Deviled eyeball eggs: Use an olive slice as the iris and a tiny bit of red pepper or hot sauce (or a thin drizzle of our beet hummus, above) to create veins for an eerie look.
- Spider web black bean soup: Drizzle full-fat Greek yogurt in a circular pattern on top and use a toothpick to create a spider web effect.
- Ghostly bananas: For a fun, kid-friendly treat, cut bananas in half and add raisins or pomegranate seeds for eyes to make friendly fruit ghosts.
- Vampire fangs: Slice an apple into wedges, add peanut butter (or nut butter of choice) between the slices, and stick slivered almonds or sunflower seeds into the peanut butter to make fangs.
- Pumpkin fruit platter: Arrange slices of oranges, cantaloupe or carrots in the shape of a pumpkin. To evoke a jack-o-lantern, use grapes for the eyes and mouth.
Out of the candy aisle, into the kitchen
By incorporating some of these ideas into your Halloween celebrations, you can add delicious, festive foods that anyone can enjoy. You’ll feel good about what you‘re serving when you steer clear of the added sugars, artificial colors and overly processed ingredients that often come with traditional Halloween treats.
Beet Hummus by Cured. On Columbia | The Eat Fit Cookbook
Makes 8 servings
4 large beets
Olive oil
2/3 cup tahini paste
2 lemons, zested and juiced
8 cloves of garlic, roasted with olive oil?
1 teaspoon cane vinegar?
1 tablespoon honey
1 teaspoon Cured House Seasoning or Cajun seasoning blend
1 teaspoon red pepper flakes
1/3 cup garlic-infused olive oil, or other olive oil
1 pinch of salt
Wash whole beets and place in roasting pan. Cover generously with olive oil and roast at 350? F for 25-30 minutes or until soft enough to pierce with a fork. Let cool, peel and chop. Combine beets, tahini, lemon juice, lemon zest, garlic-infused olive oil, roasted garlic, cane vinegar, honey, seasoning and red pepper flakes in a food processor and start to blend. While blending, slowly drizzle in the garlic-infused olive oil and continue to blend until smooth. Add a bit more olive oil, lemon juice or salt if desired. Serve in a bowl with your favorite toppings.
Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of Ochsner’s Eat Fit nonprofit initiative. For more wellness content, tune in to Molly’s podcast, FUELED Wellness + Nutrition, and follow @MollykimballRD and @EatFitOchsner on social media.