Halloween kicks off the start to the holiday party season. It’s that one final party with friends before you have to test your patience with your extended family at several holiday dinners.
For those on the keto diet, the spookiest thing about Halloween isn’t the B-horror movies or “sexy” avocado or hamburger costumes (yeah, these are actual costumes), it’s the temptation of candy, chocolate, and booze.
If you’re expected to show up to that 80s-themed Halloween party, but you’re not sure how to stay keto, we’re here to help. Let’s review the best ways to have your keto cake and eat it too this Halloween.
Eat a Keto Meal Before the Party
We’re at our weakest when we’re hungry. Think about it: Have you ever walked into a grocery store when your stomach was empty? I bet everything – even the bread – looked tempting. Now imagine doing that, but you’re surrounded by chocolate, candy bars, baked goods, and girly cocktails.
Before you arrive at the Halloween party, be sure to eat a keto-friendly meal; one that leaves you feeling satiated. Since Fall is here, I recommend our Pumpkin Keto Chili.
Bring a Halloween Keto Treat
Want to stay keto and become the talk of the party (for more than that clever costume)? Bringing keto-friendly snacks or desserts gives you something to eat all night that will support ketosis. Just be sure to bring enough for your friends because they won’t leave you alone.
For store-bought Halloween keto snacks, I recommend pork rinds, beef or turkey jerky, low-carb nuts and seeds, and sugar-free chocolate. If you’re feeling a bit more creative and you enjoy cooking, I recommend this Halloween keto recipe for Pumpkin Spice Keto Cookies.
Serving size: 1 cookie
Fat: 12 grams
Net Carbs: 2.4 grams
Protein: 5 grams
- 2 cups almond flour
- 2 tbsp coconut flour
- 1 tsp cinnamon, ground
- ½ tbsp pumpkin pie spice
- 1 tsp baking powder
- 1 tsp xanthan gum
- ¼ tsp salt
- 1 egg
- 2 tbsp coconut oil
- 1 tbsp sugar-free syrup
- 1 tsp vanilla extract
- 1 cup confectioners Swerve
- 1 ½ tbsp meringue
- ⅛ tsp xanthan gum
- 4 tbsp water, room-temperature food coloring
- In a bowl, mix together all of the cookie dry ingredients.
- In a separate bowl, combine all of the wet cookie ingredients.
- Slowly pour the wet ingredients into the dry ingredient bowl, mixing until well combined.
- Refrigerate the dough for 30 minutes to 1 hour.
- Preheat the oven to 275ºF, then line a baking sheet with parchment paper.
- Roll the dough out until about ¼ inch thick and cut into desired shapes with cookie cutters.
- Bake for 18 to 20 minutes or until golden brown.
- While the cookies are cooling, prepare the icing.
- Combine all icing ingredients in a bowl and blend well.
- Portion out the icing in different bowls and add food coloring.
- Add icing to piping bags and decorate the cookies once they have completely cooled.
Alcohol is the cornerstone of most Halloween parties, but it can quickly knock you out of ketosis, if you have too much. That’s why I would highly recommend a one-drink rule when you’re celebrating those spooky hours.
Before you start throwing things at your computer screen, let me offer an olive branch: I know this rule is going to be tough to follow, but why sacrifice all of that hard work from this year just to enjoy a short-lived buzz?
If it’s the social element you want and you need to stand there with a red Solo cup, consider splitting up your alcohol intake throughout the night. Go heavy on calorie-free chasers like ginger ale and only drink a half ounce of clear liquor at a time.
Don’t Get Spooked
The only thing worse than peer pressure is when your peers are dressed like Dracula, Harley Quinn, and sexy SpongeBob.
After a few drinks, people might meander over to tell you how you need to be eating pizza and drinking beer, but you know better than that. Don’t give in to the temptation and peer pressure of that carb-heavy lifestyle. If someone is giving you a hard time, simply walk away and find other friends to chat with.
Focus on catching up with friends who are supportive and understand how much your keto diet and lifestyle means to you.
Halloween Keto the Right Way
There’s no reason that you can’t enjoy yourself this Halloween. Eat a keto-friendly meal before you go and be mindful of carb-heavy options at the party. If there won’t be any keto-friendly options, bring your own (but with enough to share).
Do you have your own tips and tricks for navigating Halloween parties and staying keto? Let us know in the comments below.
David James Sautter is a fitness writer with over a decade of experience in the industry. After graduating with a Bachelor of Arts in English and Secondary Education, he earned certifications as a NASM-certified personal trainer, NASM-certified fitness nutrition specialist, and ACE-certified sports conditioning specialist. Merging his two passions, he has been the driving creative force behind articles, e-books, and training guides that cover a range of health and fitness topics with an emphasis on the ketogenic diet.