The ketogenic diet is now famous. What began as a high-fat, low carb eating plan to treat seizures has evolved into one of the most popular methods to lose weight — and lose it quickly, ostensibly. However, this meal plan might be challenging because the keto diet requires so few carbohydrates and fat.
There are no official rules about which macronutrients to eat and what proportions to stay in ketosis. However, Harvard Health reports that 70 to 80 % of your total calories should come from fat, up to 20 % from protein, and only 10 % or less from carbs. This equates to around 165 grams (g) of fat, 40 grams (g) of carbs, and 75 grams (g) of protein in a 2,000-calorie diet.
Maintaining a low carb diet, such as keto, can be especially tough during Halloween when sweets and pastries are impossible to avoid. So, how can you stick to a low carb diet while still celebrating food-related holidays like Halloween?
An Initial Word of Caution on the Keto Diet
Before you commit to this rigorous dietary regimen, remember that evidence of its safety and benefits is limited. If you want to try keto, talk to your doctor first, especially if you have any underlying issues. People with diabetes, for example, who are on blood sugar-lowering medication (mainly insulin) may have hazardous hypoglycemia on this diet. (In addition, if you have type 1 diabetes or are on insulin, you should avoid the keto diet due to the danger of low blood sugar.)
According to a meta-analysis published in Cureus in October 2020, if you have type 2 diabetes, the keto diet may improve your blood glucose management. According to a review published in Nutrients in May 2019, the keto diet can be a practical eating approach for people with type 2 diabetes. However, the study also notes that this high-fat approach may raise cholesterol levels (and there isn’t enough data to judge the diet’s long-term sustainability, safety, and effectiveness).
Those adopting a keto diet just for weight loss should be aware that cutting carbs and increasing fat consumption may not be the secret to permanently losing weight. “The keto diet is difficult to maintain over time,” says Constantine George, MD, an internist at Epitomedical Center in Las Vegas, Nevada. This may be especially true for persons with obesity, overweight, or type 2 diabetes, according to a review published in Nutrition & Diabetes in September 2023, which determined that adhering to the ketogenic diet is difficult.
Previous studies in mice revealed that a ketogenic diet might cause muscular tissue loss, according to a study published in Scientific Reports in December 2019. Muscle loss affects metabolism, but, as Dr. George says, “your heart is also a muscle.”
One reason the keto diet may be challenging to maintain? Eating at social gatherings and during the holidays might be difficult due to the very low carbohydrate intake. “Many party foods are high in carbohydrates, so those on the keto diet may struggle to eat at such events,” explains Staci Gulbin, RDN, of Lighttrack Nutrition in New York City.
Tips for Following Keto During the Holidays
Plan ahead of time to keep on track. “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,” said George. Alternatively, to guarantee that keto-friendly foods are available, volunteer to supply them. “I recommend bringing your own keto-friendly dish to share,” Gulbin said.
Easy foods, like dips with low carb vegetables or a meat and cheese platter, can be keto-friendly, but you can still enjoy holiday desserts on the diet with a bit of imagination. Check out these low carb Halloween recipes for ideas. Any of them may be incorporated into a keto diet! From creamy Jack-o’-Lantern Dip to low carb Mummy Cookies, these keto-friendly treats are perfect for your Halloween festivities.
1. Deviled Egg Eyeballs
If you’re looking for a creepy finger snack or scary appetizer, this recipe for Deviled Egg Eyeballs is ideal. This meal is complete and healthy because it is high in fat and protein. It’s a beautiful surprise in a Halloween-themed lunch box for the kids or a terrific alternative for your next Halloween party.
Ingredients:
- Six eggs
- ¼c to ⅓ cup paleo mayo (see notes for alternatives)
- 2 tsp pickle juice
- 1 tsp ground mustard
- ¼ tsp sea salt
- ¼ tsp black pepper
- Green olives with pimentos
- Paprika for topping
Instructions
- To begin, hard boil your eggs. Allow them to cool before peeling.
- After peeled, cut your eggs vertically.
- Scoop out the yolk and set it aside.
- Except for the paprika and olives, combine the remaining ingredients.
- The more mayo you add, the creamier the dish will be. If you want it thicker, use only 1/4 cup.
- Check to see whether it’s salty enough; if not, add a little more salt or pickle juice.
- Mix until smooth, then put 1/2 teaspoon to one tablespoon of the egg yolk mixture into each egg white halved.
- Smooth the egg’s surface, then lay the olive with the pimento sticking up to resemble the eye’s pupil.
- To make it seem bloodshot, sprinkle it with paprika.
- If you like, you may use chili sauce.
Nutrition per serving (1 eyeball; serves 12):
- Calories: 71
- Fat: 6.2g (1.4g saturated fat)
- Protein: 3.2g
- Carbs: 0.5g
- Fiber: 0.1g
- Sugar: 0.1g
- Sodium: 141.2mg
2. Jack-o’-Lantern Dip
Who wouldn’t want to start their Halloween festivities with a creamy, cheesy dip? This lovely Jack-o’-Lantern Dip is not only adorable but also delicious. It’s a beautiful way for even the littlest ghouls to eat more veggies, with only 4 g of net carbohydrates per serving (the entire amount of carbs minus the total amount of fiber – a vital measure for keto dieters).
Ingredients:
- 8 oz cream cheese, softened
- 1 cup shredded sharp cheddar cheese
- 4 tbsp finely chopped black olives
Instructions
- On a heat-safe dish, spread the cream cheese.
- Sprinkle the shredded cheese over the cream cheese, leaving a small amount at the top for a stalk.
- To produce the jack o’lantern detail, shape the olives into eyes, noses, mouths, etc.
- Place the platter under the broiler to melt the shredded cheese. Serve right away.
Nutrition per serving (serves 4):
- Calories: 325
- Fat: 30g (17g saturated fat)
- Protein: 10g
- Carbs: 4g
- Fiber: 0g
- Sugar: 2g
- Sodium: 544mg
3. Low Carb Keto Pumpkin Truffles
Who doesn’t like a few chocolate candies on Halloween? The only problem is that conventional chocolate truffles are high in added sugar, making them unsuitable for the keto diet. However, you are in luck: This Low-Carb Candy Pumpkin Truffle recipe mixes cocoa butter, unsweetened baking chocolate, erythritol, and stevia for a delectable dessert with only 0.3 g net carbs per serving.
Ingredients
Filling
- ½ cup pumpkin puree
- ⅛ teaspoon stevia concentrated powder
- ½ teaspoon cinnamon
- ¼ teaspoon ground ginger
- ⅛ teaspoon ground nutmeg
- ¼ cup heavy whipping cream
- 5 ounces cocoa butter (food grade), coconut butter, or unsalted butter
- ⅔ cup Swerve Confectioners Powdered Sweetener
- ½ cup unflavored whey protein or collagen powder
Chocolate Coating
- 4 oz unsweetened baking chocolate
- 1 oz cocoa butter food grade
- Three tablespoons Swerve Confectioners Powdered Sweetener
- ⅛ teaspoon stevia concentrated powder
- ½ teaspoon vanilla extract
Instructions
Filling
- Combine pumpkin puree, stevia, cinnamon, ginger, nutmeg, cream, cocoa butter, and Swerve in a medium saucepan over medium heat. Stir until thoroughly incorporated as the cocoa butter begins to melt. Take the pan off the heat and whisk in the vanilla extract and protein powder.
- Cover the surface of the mixture with plastic wrap to prevent skina’skin’ from developing. Chill in the refrigerator for at least 1-2 hours.
- Form pumpkin mixture into even-sized balls using a spoon or small cookie scoop. These may be formed into squares, eggs (for Easter), or any desired shape. While producing the chocolate coating, place the formed filling in the freezer.
Coating in Chocolate
- Melt all chocolate-coating ingredients together in a chocolate melter or double boiler. Take the formed filling out of the freezer. Place each on a fork and dip into the melted chocolate until completely covered. Wipe extra chocolate from the bottom of the division on the edge of the melter before placing it on a nonstick sheet to solidify. Repeat until each is completely coated in chocolate.
- Refrigerate the completed candy sheets. Allow to settle for at least an hour before removing and placing in a closed container—place in the refrigerator.
Nutrition per serving (1 truffle; serves 45):
- Calories: 37
- Fat: 5.1g
- Protein: 0.3g
- Carbs: 1g
- Fiber: 0.7g
4. Sugar-Free Bat Cookies
Instead of candy, try this frightening Sugar-Free Bat Cookie recipe to satiate your sweet taste. This chocolate delicacy, made with almond flour and unsweetened cacao powder, has the same excellent taste as a typical cookie but without the extra sweets and carbohydrates. Serve these frightening cookies on a dish at your next Halloween party, or keep a plate at home to help you avoid the candy bowl.
INGREDIENTS
- ⅓ cup coconut flour 40grams
- ¾ cup almond flour 75grams ground almonds work as well
- ⅓ cup powdered sweetener 60grams; use ½ cup (80g) for a sweeter cookie
- ½ cup butter 114grams, softened, unsalted
- Two tablespoons of cocoa powder unsweetened
- ¼ teaspoon baking powder
- ¼ teaspoon xanthan gum optional
For the glaze
- ⅓ cup sugar free chocolate chips or 50grams unsweetened chocolate plus two tablespoons powdered sweetener
INSTRUCTIONS
- Preheat the oven to 350 °F / 180 °C electric or 160 °C / 320 °F fan.
Cookies
- Mix all of the dry ingredients in a food processor or blender, then add the butter and combine until you have a smooth dough.
Roll out between two pieces of nonstick parchment paper into two balls. - Freeze the rolled out dough for 15 minutes. This is a critical stage!!
- Cut into desired shapes with a cookie cutter. If the dough has been frozen for an extended period, it may break easily. In this instance, wait a few minutes before proceeding. Place the cut-outs on a parchment-lined baking sheet.
- Form the remaining dough into a ball, roll it out again, and freeze it.
- Bake the first batch for 6-7 minutes or until the edges brown.
- Allow the cookies to cool fully before coating them. When these cookies come out of the oven, they are VERY FRAGILE. As they cool, they stiffen up and become crunchy.
Chocolate Drizzle
- Melt sugar-free or unsweetened chocolate slowly in a water bath. You may also melt it in 30 second bursts in the microwave. If using unsweetened chocolate, whisk in powdered sweetener until mixed.
- Fill a ziplock bag with melted chocolate, puncture a hole at the top, and drizzle over the cooled cookies.
Nutrition per serving (1 cookie; serves 20):
- Calories: 81
- Fat: 7.1g
- Protein: 2.3g
- Carbs: 2g
- Fiber: 1.9g
- Sugar: 0.3g
5. Low Carb Gummy Candy
Gummy candies may appear utterly banned on a keto diet, but this recipe demonstrates that a bit of imagination may go a long way. Make delightful candy alternatives with only 20 calories (and 0 net carbohydrates) per serving using your favorite gelatin molds and flavored sugar-free gelatin. Make a batch before you go trick-or-treating to have a healthy choice instead of the standard candy alternatives.
Ingredients
- 0.3 oz packet of sugar free Jello
- 0.25 oz packet of powdered unflavored gelatin, Knox, or similar
- 1/4 – 1/3 cup of water; see main text for quantities
Instructions
- In a small saucepan, combine the Jello, gelatin, and water. Cook over low heat until all of the crystals have dissolved.
- Remove from the heat and fill the cavities with the dropper.
- When all holes are filled, place the dish in the fridge for about 30 minutes or until the bears are set.
- Remove them from the mold and serve!
Nutrition per serving (25 gummy bears; serves 2):
- Calories: 20
- Fat: 0g (0g saturated fat)
- Protein: 3g
- Carbs: 0g
- Fiber: 0g
- Sodium: 43mg
6. Blood Brains
When you’re looking for a fun and terrifying Halloween discussion starter, consider Blood Brains. Using a human brain gelatin mold, you may make a dessert that will wow your visitors’ taste buds and have their tongues wagging.
Ingredients
- 2 ½ cups = 600 ml organic heavy cream
- 1 ½ tablespoons gelatin powder
- ¾ cup = 180 ml Confectioner’s Style Swerve OR powdered erythritol
- ½ teaspoon ground vanilla beans OR seeds from one vanilla bean
- 1 lb = 450 g sugar-free strawberry jam
Instructions
- Combine 1 cup (240 mL) of heavy cream in a medium saucepan or heatproof dish. Sprinkle with the gelatin powder. Place aside.
- Combine the remaining cream in a large mixing bowl (1 1/2 cups = 360 ml). Mix in the sweetener and vanilla extract. Whip the cream until firm peaks form. Place aside.
- Warm the cream-gelatin powder combination until it is steaming but not boiling. Constantly stir to ensure that all of the gelatin has dissolved. You may also use a microwave to heat the mixture.
- Drizzle the hot cream mixture into the whipped cream mixture, mixing continually with an electric mixer. The finished product should be runny with just a hint of fluffiness.
- Quickly rinse a human brain gelatin mold with cold water. Pour the fluid gelatin mixture into the mold right away before it solidifies.
- Take a 4-inch (10 cm) plastic, ceramic, or glass jar. To remove it from the ready gelatin, grease the outside of the pot with oil or softened butter. Place the jar gently in the center of the gelatin mass and crush it to a depth of no more than 2 inches (5 cm).
- Refrigerate the gelatin overnight after inserting the container.
- When the gelatin has adequately set the next day, carefully remove the jar. Hold the pot and carefully rotate it in a circular motion so the jar comes loose cleanly without shattering the gelatin.
- Before pouring in the strawberry jam, ensure the gelatin has ultimately released from the mold. Rinse the mold under hot, running water and rinse the entire mold. It should be noted that NO gelatin should come into contact with water.
- Remove the gelatin from the mold gently and carefully, beginning at the borders. With your fingertips, press the edges to check whether the gelatin comes loose. If you have difficulty removing the gelatin, continue cleaning the troublesome regions with hot water briefly until the gelatin is entirely released. Gently tilt the mold to dislodge the remaining gelatin.
- After you’ve confirmed that the gelatin has come loose from the mold, immediately pour the strawberry jam into the center hole.
- Place the serving plate on top of the mold, upside down.
- Hold the mold and the serving plate firmly together and swiftly turn the entire thing over.
- Remove the mold carefully, ensuring that the gelatin comes loose wholly and neatly.
Nutrition per serving (serves 15):
- Calories: 151
- Fat: 14.1g
- Protein: 1.9g
- Carbs: 3.9g
7. Low Carb Mummy Cookies
These Low Carb Mummy Cookies are the solution for a sweet, buttery, and gorgeous baked snack for Halloween. These shortbread cookies, made with almond and coconut flour and the low-calorie sweetener erythritol, have just 1.7 g of carbohydrates per serving (and 0.75 g net carbs), making them an excellent creature feature for your scary keto buffet.
Ingredients:
COOKIES
- 3/4 cup Almond Flour
- 1/4 cup Coconut flour
- 1/2 cup swerve confectioner
- 1/2 tsp Baking powder
- 1/4 tsp xanthan Gum
- 4 tbsp butter, melted
- One large Egg
- 1 tsp vanilla extract
- 1/3 cup raw pecans, crushed
GLAZE (OPTIONAL):
- 3 tbsp cacao butter
- 2 tbsp swerve confectioner
VANILLA FROSTING
- 1/2 stick butter, room temperature
- 3/4 cup swerve confectioner
- 1 tbsp Heavy Whipping Cream
- 1/2 tsp vanilla extract
CHOCOLATE FROSTING
- 1/2 stick butter, room temperature
- 3/4 cup swerve confectioner
- 1 tbsp Heavy Whipping Cream
- 2 tbsp Unsweetened Cocoa Powder
Instructions:
COOKIES
- Mix all the dry ingredients in a small bowl using a fork. Place aside.
- Melt the butter in a large mixing basin. Add half of the dry ingredient mixture and the vanilla essence. Using a hand mixer, combine the ingredients.
- Mix in the egg, then add the remainder of the dry ingredients and mix once more.
- Crush the pecans to the desired size in a ziploc bag and incorporate them evenly into the shortbread dough.
- Place the mixture on a piece of parchment paper and shape it into a rectangular log with your hands (as seen in the video). Roll the log in parchment paper and place it in the freezer for 30 minutes.
- Preheat the oven to 350°F and prepare a baking sheet with parchment paper.
- After 30 minutes, cut the log into 1/4 inch thick biscuits – we got 24 out of it.
- Bake for 15 minutes or until the edges are golden brown. Allow them to cool for 20 minutes before turning the biscuits into mummies!
- After the cookies have cooled and been glazed (described below), fill Ziploc bags with frosting and snip the corner tips to pipe out the icing to form mummies! This is an excellent opportunity to include the children and allow them to have some fun.
GLAZE
- In a microwave-safe bowl, melt the cacao butter and add the powdered erythritol.
- Dip the cooled cookies in half and place them on the baking sheet they were made on.
- Use the remaining glaze to top the cookies before storing them in the freezer.
- After 20 minutes, the cacao butter will have solidified and turned white.
FROSTING
- Vanilla: Combine all ingredients in a large mixing basin using a hand mixer.
- Chocolate: Using a hand mixer, combine all ingredients, except the cocoa powder, in a large mixing basin. Once the mixture is smooth, stir in the cocoa powder.
Nutrition per serving (1 cookie; serves 24):
- Calories: 88
- Fat: 8.5g
- Protein: 1.5g
- Carbs: 1.7g
- Fiber: 0.95g
- Sugar: 0.75g
8. Pumpkin Spice Rocket Fuel Lattes
It might be chilly on Halloween night, but what better way to warm up than with this Pumpkin Spice Rocket Fuel Latte? The pumpkin puree, coconut milk, and coffee mix will put you in the spirit for fall without the extra carbs in traditional pumpkin spice lattes. Make a couple of different cups to share with the rest of the neighborhood on Halloween night!
Ingredients
- One tablespoon full-fat coconut milk
- 1 ½ teaspoon pumpkin pie spice
- ¼ teaspoon alcohol-free vanilla extract
- 2-4 drops alcohol-free stevia
- One tablespoon pumpkin puree
- One cup (8.5 oz) brewed coffee, tea, a fresh espresso/coffee mix, or a fresh espresso/hot water mix
- 1-2 tablespoons MCT oil (or coconut oil)
Instructions
- Brew the coffee, add it to the jug of your high-powered blender and the additional ingredients, and blend for 1 minute on high. Transfer to a cup, sprinkle with cinnamon, and serve.
Nutrition per serving (serves 1):
- Calories: 194
- Fat: 22g (21g saturated fat)
- Protein: 0.6g
- Carbs: 3.7g
- Fiber: 0.9g
- Sugar: 1g
- Sodium: 10mg
9. Caprese Eyeballs
Look no further than this delectable recipe for a terrific, natural, savory side dish or snack! The combination of cream cheese and olives gives the necessary fat for your keto diet, while the fresh tomato adds fiber and antioxidants to the total nutrition. This meal can be prepared in minutes with only five easy ingredients and is guaranteed to be a hit at your Halloween party.
Ingredients
- 12 small tomatoes
- Pesto Sauce
- Eight oz. whipped cream cheese
- Sliced black olives
- Fresh Basil
Instructions
- Cut the tomatoes in half using a sharp knife. Remove the insides of the tomatoes with a spoon and discard, preserving the skins as indicated.
- Fill a squirt bottle halfway with pesto sauce. (I got a wonderful one at my local dollar shop). Squeeze pesto over the rims of the tomato skins as indicated.
- Cream cheese should be stuffed into each tomato peel. It’s OK if the pesto gets sloppy and spills into the cream cheese. This creates the appearance of “infected” eyeballs!
- After that, place a sliced black olive in the center of each eyeball. Squeeze a small quantity of pesto into the center of each olive using the squirt bottle.
- Finally, skewer 1 or 2 eyes with a toothpick over a giant basil leaf. Enjoy!
Nutrition per serving (serves 12):
- Calories: 27
- Fat: 1g (0.3g saturated fat)
- Protein: 3g
- Carbs: 2g
- Fiber: 0.5g
- Sugar: 0.5g
- Sodium: 143mg
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