3 Healthy Fall Treats You Can Indulge In

Fall is the season for all things pumpkin, cinnamon, chocolate, and warm, cozy drinks. Unfortunately, many of the seasonal treats that show up this time of year can also come with a surprising amount of added sugar.

But enjoying fall flavors doesn't have to mean giving up your health goals.

There are plenty of simple ways to satisfy that craving for something salty, sweet, crunchy, or warm while choosing foods that also provide some nutritional benefits.

Here are three of my favorite healthy fall treats that are easy to enjoy all season long.

1. Roasted Pumpkin Seeds

Who doesn't love a salty, crunchy snack?

Instead of throwing away the seeds when you're carving pumpkins this fall, roast them!

Pumpkin seeds are a nutrient-dense snack and a good source of magnesium, zinc, healthy fats, plant-based protein, and fiber. They also provide antioxidants and other beneficial plant compounds.

I would remove some of the stronger claims from the original article—such as saying pumpkin seeds “kill parasites,” prevent cancer, or regulate blood sugar. Pumpkin seeds are incredibly nutritious without needing to turn them into a cure-all.

How to Make Roasted Pumpkin Seeds

Making your own is incredibly simple:

1. Scrape the seeds out of a fresh pumpkin.

2. Rinse them thoroughly to remove any remaining pumpkin.

3. Pat the seeds dry.

4. Toss with a small amount of coconut or avocado oil.

5. Season with Himalayan salt or sea salt.

6. Spread evenly on a parchment-lined baking sheet.

7. Roast at 350°F for approximately 15–30 minutes, stirring occasionally, until golden and crunchy.

Keep an eye on them toward the end because smaller seeds may cook more quickly.

Change Up the Flavor

This is where you can have some fun.

Try seasoning your pumpkin seeds with:

• Garlic powder

• Cayenne pepper

• Cinnamon

• Smoked paprika

• Everything bagel seasoning

• Cinnamon + a tiny drizzle of honey

You can go savory, spicy, or slightly sweet depending on what you're craving.

If you're buying pumpkin seeds instead of roasting your own, check the ingredient list. I prefer a simple product without unnecessary oils, flavors, or excessive sodium.

2. Dark Chocolate

Chocolate is definitely a popular fall treat—or, let's be honest, any time of year.

But not all chocolate is created equal.

Cacao naturally contains plant compounds called flavanols, which are one reason dark chocolate has attracted so much interest for its potential cardiovascular benefits. The higher cacao content also generally means you're getting less sugar than you would from typical milk chocolate.

That doesn't mean dark chocolate suddenly becomes a food you need to eat in unlimited quantities. But a few squares of good-quality dark chocolate can absolutely fit into a healthy diet.

How to Choose a Better Dark Chocolate

When you're standing in the chocolate aisle, look for:

Higher cacao content. I generally prefer 85% cacao or higher.

Lower added sugar. Compare labels because sugar content can vary considerably between brands.

A short ingredient list. You don't need a long list of artificial flavors, fillers, or unnecessary additives.

You may also see chocolate labeled “Dutch processed” or “processed with alkali.” This processing changes the flavor and reduces some of the naturally occurring flavanols in cacao.

If you're choosing dark chocolate specifically for its cacao content and plant compounds, look for a minimally processed option.

What About Chocolate Cravings?

I originally wrote that chocolate cravings can be a sign of magnesium deficiency because cacao does contain magnesium.

I would soften that today.

Craving chocolate doesn't automatically mean you're magnesium deficient. We crave foods for all kinds of reasons—including habit, stress, hunger, hormones, taste, and simply because chocolate is delicious.

That said, cacao does provide magnesium, which is another nutritional benefit of choosing a high-cacao dark chocolate.

3. Cozy Seasonal Tea

Sometimes what you're really craving in the fall isn't dessert.

It's the experience of holding something warm and cozy that tastes like cinnamon, pumpkin, apple, vanilla, or chai.

And that's where tea is one of my favorite swaps.

Many coffee-shop seasonal drinks can contain significant amounts of added sugar, particularly when you add flavored syrups, whipped cream, sweetened milk, and toppings.

Instead of making every fall drink a dessert, try a naturally flavorful seasonal tea.

You can get plenty of fall flavor from cinnamon, ginger, cloves, cardamom, apple, pumpkin spice, chai, and cacaowithout needing a heavily sweetened drink.

Some of My Favorite Fall Tea Flavors

Look for blends such as:

• Pumpkin spice chai

• Cinnamon apple

• Ginger chai

• Vanilla chai

• Chocolate pu-erh

• Cinnamon spice

• Apple spice

My original article specifically mentioned several Tazo and Numi teas. You can absolutely keep those if they're still products you personally enjoy, but I'd make the article less dependent on specific brands so it doesn't become outdated every time a flavor gets discontinued.

Make Your Own Healthy Fall Latte

Want something creamier than tea?

Turn your favorite fall tea into a simple homemade latte.

Brew the tea a little stronger than usual and add a splash of unsweetened coconut, almond, or another dairy-free milk.

For extra flavor, sprinkle cinnamon or pumpkin pie spice on top.

If you prefer a little sweetness, add a small amount of honey or your preferred sweetener rather than automatically adding several pumps of flavored syrup.

You get the cozy fall-drink experience without turning your afternoon beverage into an entire dessert.

Don't Forget Golden Milk

Another one of my favorite warm drinks for cooler weather is Golden Milk.

Golden milk combines turmeric with warming spices and creamy dairy-free milk to create a comforting drink that's perfect in the evening or whenever you want something other than coffee.

The turmeric also provides curcumin and other naturally occurring compounds that have been widely studied for their relationship with healthy inflammatory processes.

If you're craving a warm chai-style drink, this is another great recipe to keep in your fall rotation.

It's what you're doing most of the time that matters.

Keep easy options like pumpkin seeds, high-quality dark chocolate, and seasonal teas around the house so you have something satisfying when a craving hits.

Then when you really want your favorite fall treat, enjoy it.

Enjoy the Flavors of Fall

Some of the best flavors of the season come from real foods and spices—pumpkin, apple, cinnamon, ginger, cloves, cacao, and roasted nuts and seeds.

You don't need to avoid everything that tastes good to eat well.

A bowl of freshly roasted pumpkin seeds, a couple of squares of rich dark chocolate, or a warm mug of cinnamon-spiced tea can give you that cozy fall feeling while still fitting easily into a healthy lifestyle.

And sometimes the simplest treats are the best ones.

Looking for more healthy recipes? You’ll find 93 of my favorite gluten-free and dairy-free recipes in my cookbook, with simple meals the whole family can enjoy. Get your copy here.