12 Grown-Up Fall Treats That Won’t Spike Your Blood Sugar

Between the Halloween candy bowls at work and leftover sweets at home, it’s easy for grown-ups to go overboard on sugar this time of year. However, treating yourself doesn’t have to mean triggering a blood sugar crash. Whether you’re managing your glucose levels or want to avoid that post-candy slump, these better-for-you options hit the sweet spot.

This treat is rich, crunchy and a little indulgent. Almonds offer protein and healthy fats, while dark chocolate gives you antioxidants with less sugar. If you can handle the bitterness, dark chocolate with at least 90% cocoa can also be beneficial for your mental health. A small handful is all you need to satisfy a craving.

Swap out traditional brittle for a homemade version with pumpkin seeds and a touch of maple syrup. It’s got a satisfying snap without all the corn syrup.

Greek yogurt packs a lot more protein than regular yogurt, plus it’s lower in sugar, carbs and sodium. Spread unsweetened Greek yogurt on a baking sheet, top it with berries and a drizzle of honey, then freeze. Once solid, break it into pieces for a high-protein, low-sugar frozen treat.

Hot apples are a fall classic that feels nostalgic and comforting. The nutrients from the apple and almond butter keep your blood sugar steady while hitting that sweet spot.

This is a simple, elegant and portion-controlled treat. Dip fresh strawberries in melted dark chocolate and let them chill in the fridge. You can even experiment with other fruits like raspberries or sliced bananas to switch it up.

Not every Halloween treat needs sweetness. A few slices of cheese, olives and whole-grain crackers make a savory option that won’t send your blood sugar soaring. Keep in mind that adults should have no more than 2,300 milligrams of sodium per day, so watch your portions if you’re snacking on salty cheeses or cured meats.

Oven-baked nuts are warm, toasty and addictive in the best way. Roast a variety of them with cinnamon, cayenne and a dash of vanilla for a satisfying crunch that pairs perfectly with a spooky movie night. The healthy fats can help stabilize your energy later in the evening.

Enjoy a sweet and salty snack without the guilt. Toss chickpeas with a bit of cocoa powder, a touch of coconut oil and roast until crispy. They’re packed with plant-based protein and fiber.

Blend unsweetened shredded coconut with almond butter and a little vanilla extract. Roll into bite-sized balls and refrigerate. They’re naturally sweet and chewy, and provide some healthy fats. Coconut balls also store well and make a great option for a mid-afternoon pick-me-up.

Popcorn, dark chocolate chips and a handful of nuts make for a light, crunchy mix you can portion ahead of time. Skip the store-bought versions loaded with added sugars and preservatives.

Slice a banana, add a dab of peanut butter between two slices, then dip in dark chocolate and freeze. They’re creamy, cool and reminiscent of candy bars without the sugar rush. Plus, you’ll get some potassium and protein in every bite.

Combine chia seeds with unsweetened almond milk, a dash of vanilla, and a few drops of stevia or honey. Let it sit overnight for a pudding-like texture, and top with berries or cacao nibs for a tasty treat. Chia seeds are an excellent source of fiber and omega-3 fatty acids, keeping you fuller for longer.

Fall holidays don’t have to derail your nutritious habits. With the right balance of protein, fiber and natural sweetness, you can indulge without sending your blood sugar on a roller coaster. These grown-up treats prove you can celebrate the season, satisfy your cravings and still feel good the next morning.