How can I import/export settings into a file?

Product Support
2

I guess probably you can export your settings from DB.

discourse=>\dt
...
...
 public | single_sign_on_records     | table | discourse
 public | site_customizations        | table | discourse
 public | site_settings              | table | discourse
 public | stylesheet_cache           | table | discourse
...
...

Notice site_settings table. You can also take this data from your backup. It already have a dump of your database inside it.

Then all you need to do is restore this table to your server from your local dump. :thumbsup: