8 Ways to Have a Celiac-Safe Halloween
This isn't a trick—you don't have to miss out on the Halloween treats.
Halloween is one of my favorite holidays, particularly because I love candy and sweets. While I’m well past my trick-or-treating days, I still like to stock up on things like peanut butter cups, coconut bars, and sour gummies to enjoy this time of year. Of course, now I have to diligently read labels and make sure any candy I’m buying is, in fact, gluten-free.
Although it can take a bit more planning to navigate Halloween when you have celiac disease, it’s totally doable. I spoke to a handful of registered dietitians and nutrition experts for their best advice on having a celiac-safe Halloween.
Whether you’re a parent to a celiac child or you’re headed to a Halloween party as an adult, I’ve got you covered with the below tips.
How to have a celiac-safe Halloween
1. Make a plan
“If you have children who will be trick-or-treating, wait until you get home to check all candy labels,” suggests Kristen Nicolai, MS, RD, CDN, a New York-based dietitian. “Make a rule to not open or eat any candy along the way, and have some safe gluten-free snacks handy should they get hungry.”
Nicolai also recommends making a plan to swap non-gluten-free candy with friends or other families in exchange for gluten-free candy. “Donate any unwanted gluten-containing candy,” she adds.
2. Always read labels
Before eating any candy, read the ingredient label, says Chrissy Arsenault, RDN at Athletic Muscle. “Look for certified gluten-free labels or candies that are naturally gluten-free,” she says. “If you're unsure, contact the manufacturer for clarification.”
3. Avoid cross-contact
Just because something is gluten-free doesn’t mean it’s celiac-safe. It’s a good idea to be cautious of cross-contact to avoid any unnecessary exposure to gluten.
“Opt for candies that are specifically labeled gluten-free and manufactured in a gluten-free facility and try to avoid candy mixes that go into a bowl—you don't know if there might be gluten in there,” says Arsenault.
4. Get creative with homemade treats
“Embrace the spirit of Halloween by getting creative in the kitchen,” suggests Liana Werner-Gray, certified nutritionist, natural food chef, and bestselling author of Cancer-Free with Food and Anxiety-Free with Food. “Experiment with gluten-free recipes for spooky cookies, cupcakes, or other treats.”
She says you can decorate these treats with Halloween-themed designs, resulting in a fun and safe option for yourself and others.
5. Or consider non-food treats
Halloween treats don’t necessarily need to be food items. “Instead of candy, consider giving out non-food treats like stickers, temporary tattoos, or small toys,” recommends Arsenault. “This ensures safety and inclusivity for all trick-or-treaters.”
Stephanie Dillingham, MS, RDN, specializes in celiac disease and gluten intolerance and recommends parents check out the teal pumpkin project by FARE (Food Allergy Research and Education).
“FARE houses displaying a teal pumpkin (or listed in the FARE teal pumpkin directory) should have non-food items available for children with dietary restrictions, which is especially great for kids with multiple dietary restrictions,” she says.
6. Teach kids how to say no
Have a child with celiac disease who’ll be trick-or-treating or attending a Halloween party without you? Talk to them about speaking up if they’re offered non-gluten-free candy. This is a skill that will come in handy in many other situations besides Halloween.
“Teach children with celiac disease to politely decline candies that are not verified gluten-free,” says Arsenault. “It's essential to empower them to advocate for their health.”
7. Create a safe treat bag
If you or your child are headed to a Halloween party at someone else’s house, then consider bringing your own gluten-free candy or snacks.
“This way, you can enjoy the festivities without feeling left out, and you'll have peace of mind knowing that what you're eating is safe for you,” notes Werner-Gray.
8. Host your own Halloween party
It’s time to get into party-planner mode. “Hosting a controlled environment such as a party can minimize exposure to gluten-containing foods and candies,” says Krutika Nanavati, a registered dietitian and nutritionist based in New Zealand and a research assistant and medical advisor at Clinicspots for diet and nutrition. “This ensures a safe and fun experience for those with celiac disease.”
Gluten-free Halloween candies
I already shared with you some of my favorite gluten-free candies for Halloween in a previous post, but there are so many options out there. Thankfully, many traditional Halloween candies are gluten-free.
According to the experts I chatted with, these include:
Reese’s Peanut Butter Cups (all except the seasonal-shaped items)
Beyond Celiac has a comprehensive list of traditional gluten-free Halloween candies you can consult for reference. Arsenault notes that formulas can change, so it’s always a good idea to read labels before eating.
Nicolai also shares her favorite gluten-free candies for Halloween, which include:
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Excellent tips for a safe Halloween. Keep up the great work!