It’s that time of year again—when every kid wolfs down a years’ worth of sugar in one night while parents are left to deal with achy bellies and sugar crashes soon after.
As a dietitian, I’m all for a night (scratch that, many nights) of indulgence, but Halloween goodies can actually be both fun and nourishing, and we’re not just talking about apples. Not only does this help the kiddos in the neighborhood, but it also helps prevent you from overdoing it on the leftover Tootsie Pops in the weeks (OK, more like days) after October 31. Skip the “fun”-size bars that leave you feeling like you’ve had anything but fun the day after, and pick up a few boxes of some of these treats.
These tasty little bite-size granola balls are free of the most common allergens and stuff a serving of veggies into each pack. They’re also certified organic, gluten-free, and vegan, so they’re safe and appropriate for the whole neighborhood. The best part? You won’t feel guilty about keeping extras in the house all year long.*Free of nuts, wheat, dairy, eggs, soy, shellfish($20.94; amazon.com)
KIND Fruit Bites are made with only three or fewer fruit ingredients, and contain no added sugars. Each pouch is gluten-free, vegan, dairy-free, non-GMO, and contains an impressive full serving of fruit. Both the kiddos and you will love the natural sweetness and chewy bite of the strawberry cherry apple flavor.*Free of nuts, wheat, dairy, eggs, soy, shellfish($25.99; amazon.com)
These allergy-friendly vegan treats are perfectly portioned and ready for every ghost and witch that knocks on your door. And with 50 calories per serving, four grams of sugar, and only three ingredients, they’re definitely not a tricky treat.*Free of nuts, wheat, dairy, eggs, soy, shellfish($5.19; enjoylifefoods.com)
Anything coated in salted caramel is an easy sell to kids, even if we’re talking about fiber- and protein-rich pulses. One serving of these addictive and crunchy snacks provides 130 calories, four grams each of protein and fiber, and only five grams of sugar. Pick up a big box for Halloween (and stash a few extra bags for yourself).*Free of nuts, wheat, eggs, shellfish($35.92; bienafoods.com)
Nut, Wheat, Egg, Soy, Shellfish Allergy Friendly
Kids have a lot of energy naturally, but if we’re going to supplement, we’d rather it be with real, wholesome ingredients. These individually wrapped energy balls are perfect for satisfying a sweet tooth while packing an impressive nine grams of protein, three grams of fiber, and no GMOs, gluten, animal products, or artificial additives. Stock up on the cacao mint flavor for a nut-free option.*Free of nuts, wheat, eggs, soy, shellfish($22.79; amazon.com)
Fruit is naturally sweet, so there’s no need for added sugar or preservatives for kids to get their fix. Peeled snacks are gently dried to yield a juicy sweet and chewy treat without any added sugars; they also happen to be naturally gluten-free, organic, and non-GMO.*Free of nuts, wheat, dairy, eggs, soy, shellfish($14.83; amazon.com)
You’d never guess your kids would get omega-3s at Halloween, but these peanut-free bars have got you covered. Vegan, gluten-free, kosher, and allergy-friendly, these bars are packed with oats, fruit, flax, and nourishing seeds.*Free of nuts, wheat, dairy, eggs, soy, shellfish($19.99; amazon.com)
Bring the kids over to the dark side with these dark chocolate-covered pieces of antioxidant-rich fruit. Each pack contains only 90 calories but is loaded with vitamin-rich raspberry, blueberry, cranberry, and acai juice.*Free of nuts, wheat, eggs, soy, shellfish($26.95; amazon.com)
Ignore the fruit-flavored candy and treat the little goblins at the door to these organic fruit and veggie snacks. Each twisted snack is packed with a combination of organic fruit juices and purées, with three grams of fiber and only 50 calories per serving.*Free of nuts, wheat, dairy, eggs, soy, shellfish($4.45; shop.clifbar.com)
When a Halloween treat is healthy enough to serve for breakfast, you know the kids are going to get on board. These tiny breakfast biscuits contain 19 grams of whole grains, plus four grams each of fiber and protein per pack. Go for the chocolate flavor for extra brownie points.*Free of nuts, eggs, shellfish($16.99; amazon.com)
Low-fat chips packed with protein? Kids, move aside and sign us up. These soy- and gluten-free salty snacks are a welcome alternative to traditional cheese puffs and chips. Loaded with 21 grams of protein and only 130 calories per bag, these will become a lunchbox staple (for you and the little ones).*Free of nuts, wheat, dairy, eggs, soy, shellfish($15.19; amazon.com)
Skip the fatty potato chips and hand out Enlightened roasted broad beans instead. While the kids will have probably never eaten a broad bean (a.k.a. fava bean) in their usual state, they will surely pop these babies back by the handful. And with seven grams of protein and five grams of fiber in every 100-calorie pack, you know it’s going to be a popular choice with kids’ parents too.*Free of wheat, dairy, eggs, soy, shellfish($7.35; amazon.com)
Kids love cheesy popcorn, and with Boom Chicka Pop, you will too—each cup has just 70 calories and five grams of fat. And unlike its cheesy competitors, it’s made with real non-GMO ingredients and is always gluten-free.*Free of nuts, wheat, eggs, soy, shellfish($3.00; target.com)
*Nut-free does not guarantee these are made in a nut-free facility, so please be sure to check labels carefully.