Ketogenic Diet
Get in the spooky spirit with these high-fat, low-carb goodies — perfect to snack on while you greet trick-or-treaters or to bring to a Halloween bash.
By
Erin Palinski-Wade, RD, CDCES
by
Kelly Kennedy, RDN, LDN
With a little creativity, it's possible to go high-fat and low-carb during Halloween.
The ketogenic diet is all the rage these days. What started out as a high-fat, low-carb eating approach to manage seizures has become one of the go-to ways to purportedly lose weight — and lose it fast. But with so few carbs and so much fat required on the keto diet, this meal plan can be challenging to follow.
There are no official rules about which macronutrients to eat in which proportions to maintain ketosis, but popular resources suggest that an average of between 70 and 80 percent of your total calories should come from fat, up to 20 percent from protein, and only 10 percent or fewer from carbohydrates, Harvard Health reports. In a 2,000-calorie diet, this translates to about 165 grams (g) of fat, 40 g of carbohydrates, and 75 g of protein.
Sticking to a low-carb diet like keto can be especially trying around Halloween, when candy and desserts are difficult to dodge. So, how can you follow a low-carb diet while still enjoying food-focused holidays, including Halloween?
An Initial Word of Caution on the Keto Diet
Before you commit to this restrictive eating plan, know that there is limited research on its safety and benefits. You’ll want to check with your doctor if you’re hoping to try keto, especially if you have any underlying conditions. For example, people living with diabetes who are on medication to lower blood sugar (especially those who use insulin) may suffer dangerous hypoglycemia on this diet. (Also, if you have type 1 diabetes or are on insulin, you’ll want to avoid the keto diet because of that risk of low blood sugar.)
If you have type 2 diabetes, the keto diet may actually improve your blood glucose control, according to ameta-analysis published in Cureus in October 2020. And a review published in May 2019 in Nutrients suggested that the keto diet can be an effective eating approach for people living with type 2 diabetes, though the study also notes this high-fat approach may increase cholesterol levels (and there’s not enough data available to judge the diet’s long-term sustainability, safety, and effectiveness).
For those following a keto diet for weight loss only, know that slashing carbs and upping fat intake may not be the key to keeping extra pounds off for good. “The keto diet is hard to sustain long term,” says Constantine George, MD, an internal medicine doctor at Epitomedical Center in Las Vegas, Nevada. This may be particularly true for adults with obesity, overweight, or type 2 diabetes, according to a review published in September 2023 in Nutrition & Diabetes, which concluded that adherence to the ketogenic diet is challenging. Previous research in mice also found that a ketogenic diet may lead to the loss of muscle tissue, according to research published in December 2019 in Scientific Reports. Not only does muscle loss impact metabolism, but, Dr. George points out, “Your heart is also a muscle.”
One reason the keto diet may be hard to sustain? The very limited carbohydrate intake can make eating at social events and during the holidays a challenge. “Many party foods are full of carbohydrates, so it can be difficult for those on the keto diet to eat at such events,” says Staci Gulbin, RDN, who practices at Lighttrack Nutrition in New York City.
Tips for Following Keto During the Holidays
To stay on track, plan ahead. “Fill up on a keto-friendly meal before leaving for the event, so you aren't hungry when you get there, and you can keep your focus on enjoying the time out,” says George. Or to ensure there are keto-friendly options, volunteer to provide them. “I recommend bringing your own keto-friendly dish to share,” Gulbin says.
Easy dishes, like dips with low-carb veggies or a meat and cheese platter, can be keto-friendly, but with a little creativity, you can enjoy festive sweets on the diet as well. For inspiration, check out these low-carb Halloween recipes. Any of them can easily fit in a keto diet! From creamy Jack-o’-Lantern Dip to low-carb Mummy Cookies, these delicious options make for super keto-friendly additions to your Halloween plans.
59
Deviled Egg Eyeballs
If a frightful finger food or eerie appetizer is what you seek, this recipe for Deviled Egg Eyeballs is a great fit. Rich in fat and with an appropriate dose of protein, this dish is both filling and nutritious. It makes a great option for your next Halloween party or a fun surprise in a Halloween-themed lunch box for the kids.
Nutrition per serving (1 eyeball; serves 12): 71 calories, 6.2g total fat (1.4g saturated fat), 3.2g protein, 0.5g carbohydrates, 0.1g fiber, 0.1g sugar, 141.2mg sodium
60
Jack-o’-Lantern Dip
Who wouldn’t love to dive into a creamy, cheesy dip while kicking off their Halloween celebrations? This adorable Jack-o'-Lantern Dip is not only cute to look at but great-tasting, too. With just 4 g of net carbs per serving (that is, the total amount of carbs minus the total amount of fiber — a key calculation for keto dieters), it’s a cute way for even the littlest ghouls to enjoy more vegetables!
Nutrition per serving (serves 4): 325 calories, 30g total fat (17g saturated fat), 10g protein, 4g carbohydrates, 0g fiber, 2g sugar, 544mg sodium
61
Low-Carb Keto Pumpkin Truffles
Who doesn’t want to indulge in a few chocolate candies on Halloween? The only issue is that regular chocolate truffles are packed with added sugar, making them off-limits on the keto diet. But you’re in luck: This delicious Low-Carb Candy Pumpkin Truffle recipe combines cocoa butter, unsweetened baking chocolate, erythritol, and stevia for a sweet treat that contains only 0.3 g of net carbohydrates per serving.
Nutrition per serving (1 truffle; serves 45): 37 calories, 5.1g total fat, 0.3g protein, 1g carbohydrates, 0.7g fiber
62
Sugar-Free Bat Cookies
Take a break from the candy and satisfy your sweet tooth with this spooky Sugar-Free Bat Cookie recipe. Withalmond flour and unsweetened cacao powder, this chocolate treat has the same great taste as a traditional cookie, but without the added sugars and carbs. Serve a platter of these creepy cookies at your next Halloween event, or keep a plate at home to help you avoid the candy bowl.
Nutrition per serving (1 cookie; serves 20): 81 calories, 7.1g total fat, 2.3g protein, 2g carbohydrates, 1.9g fiber, 0.3g sugar
63
Low-Carb Gummy Candy
It may seem like gummy candies are completely forbidden on a keto diet, but this recipe proves that a little creativity goes a long way. Use your favorite gelatin molds and flavored sugar-free gelatin to create delicious candy alternatives with only 20 calories (and 0 net carbs) per serving. Try making a batch before you head out trick-or-treating, so you can have a healthier alternative to reach for over the traditional candy options.
Nutrition per serving (25 gummy bears; serves 2): 20 calories, 0g total fat (0g saturated fat), 3g protein, 0g carbohydrates, 0g fiber, 43mg sodium
64
Blood Brains
Here's a smart dish to keep in mind when you need a fun and scary Halloween conversation starter: Blood Brains. With a human brain gelatin mold, you can create a dessert that will thrill your guests' taste buds and get their tongues wagging as well.
Nutrition per serving (serves 15): 151 calories, 14.1g total fat, 1.9g protein, 3.9g net carbohydrates
65
Low-Carb Mummy Cookies
If you’re looking for a sweet, buttery, and adorable baked good for Halloween, these Low Carb Mummy Cookies are the answer. With a combination of almond and coconut flour, along with the low-calorie sweetener erythritol, these shortbread cookies contain only 1.7 g of carbohydrates per serving (and only 0.75 g of net carbs), so they make a great creature feature for your creepy keto buffet.
Nutrition per serving (1 cookie; serves 24): 88 calories, 8.5g total fat, 1.5g protein, 1.7g carbohydrates, 0.95g fiber, 0.75g net carbohydrates
66
Pumpkin Spice Rocket Fuel Lattes
Halloween night can get a little chilly, so what better way is there to warm up than with this Pumpkin Spice Rocket Fuel Latte? The combination of pumpkin puree, coconut milk, and coffee will put you in a fall mood without the added carbs that typical pumpkin spice lattes contain. You may even want to make a few cups to share with the whole neighborhood on Halloween night!
Nutrition per serving (serves 1): 194 calories, 22g total fat (21g saturated fat), 0.6g protein, 3.7g carbohydrates, 0.9g fiber, 1g sugar (0.5g added sugar), 10mg sodium
67
Caprese Eyeballs
If you're looking for a super, natural savory side dish or appetizer, look no further than this delicious recipe! The combination of cream cheese and olives provides the right quantity of fat to meet your keto diet needs, while the fresh tomato provides fiber along with antioxidants to boost the overall nutrition. With just five simple ingredients, this dish can be prepared in minutes and is sure to be a focal point at your Halloween get-together.
Nutrition per serving (serves 12): 27 calories, 1g total fat (0.3g saturated fat), 3g protein, 2g carbohydrates, 0.5g fiber, 0.5g sugar, 143mg sodium
