Fun recipes for Halloween

Emma Brown - Nutritionist | 11 Oct, 2020

Ghoul burgers

Beast burgers

Serves 4 - 439 kcals per serving

Kcals 439
Fat 13.9g
Sat fat 6.7g
Carbs 39.7g
Sugar 9.1g
Fibre 4.9g
Protein 40.8g
Salt 1.8g


  • 1 red or white onion
  • 1 garlic clove
  • 500g extra lean beef mince
  • 4 wholemeal rolls
  • 4 baby gem lettuce leaves
  • 4 slices of lighter cheddar
  • 4 tbsp tomato ketchup
  • 8 thin slices of gherkin
  • ½ an orange pepper, deseeded


  1. Preheat oven to 220°C/200°C Fan/Gas mark 7. Finely dice the garlic and onions (you can use the blender to get an even finer cut of onion) and place into a large mixing bowl.
  2. Break up the mince into the bowl with salt and pepper. Mix all the ingredients together using the palm of your hand to work the mince and onions together.
  3. Once combined, remove from the bowl and divide into 4 equal sized balls. Press each one down using your hand to make 4 burgers.
  4. Place on an oven tray and bake in the oven for 20 minutes.
  5. Slice the bread rolls and lay a large lettuce leaf on the base of each so it hangs over a little, then lay the burgers on top of the lettuce.
  6. Cut each cheese slice along one edge into triangles so it looks like teeth. Lay on top of the burger so it hangs over the edge.
  7. Squirt some ketchup down either side of the cheese slice so it comes out the sides (like blood!).
  8. Top with the bread roll lids, wedge two slices of gherkins into the top to look like eyes and some orange pepper shaped like fangs behind the gherkin eyes.
  9. Ta da! Healthier burgers with scary faces for the kids.
Pumpkin Soup

Pumpkin Soup

Serves 6 - 163 kcals per serving

Kcals 163
Fat 10.4g
Sat fat 2.9g
Carbs 15.6g
Sugar 6.6g
Fibre 3.9g
Protein 3.7g
Salt 1.43g


  • 1.3kg pumpkin, peeled, sliced and seeded
  • 3 tbsp olive oil
  • 1 onion, peeled and diced
  • 2 garlic cloves, crushed
  • 2 tsp cumin seeds
  • 200g potato, peeled and chopped
  • 6 fresh thyme sprigs or 1 tsp dried
  • 700ml vegetable stock
  • Salt and pepper to season
  • 6 tbsp low fat crème fraîche


  1. Cut the pumpkin into chunks. Heat the oil in a large pan over a medium heat, then fry the onion, garlic and cumin for 2-3 minutes until the onion starts to soften.
  2. Add the pumpkin and potato and cook, stirring for 5-6 minutes.
  3. Add the leaves from the thyme sprigs (or use dried) to the pan.
  4. Pour in the stock, reduce the heat to low and simmer for 15-20 minutes, until the pumpkin and potatoes are soft.
  5. Add the mixture to a food processor or blender and blitz until smooth, then pour into a pan, heat through and season.
  6. Serve each portion with a tbsp crème fraîche, lightly stirred in.
Pumpkin Wedges

Pumpkin Wedges

Serves 4 - 23 kcals per serving

Kcals 23
Fat 0.6g
Sat fat 0.2g
Carbs 3.5g
Sugar 2.6g
Fibre 0.8g
Protein 1.1g
Salt 1.01g


  • 300g pumpkin
  • Frylight
  • 2 tsp garlic salt


  1. Preheat the oven to 200°C/180°C Fan/Gas mark 6.
  2. Chop the pumpkin into chunks or wedges, with its skin on, and place onto a baking tray.
  3. Spray all over with the Frylight and season with the garlic salt.
  4. Roast in the oven for 35-40 minutes until soft and starting to brown.
Moroccan Chicken

Moroccan Chicken

Serves 4 - 298 kcals per serving

Kcals 298
Fat 4.5g
Sat fat 0.9g
Carbs 18.5g
Sugar 7.7g
Fibre 5.9g
Protein 46.5g
Salt 0.37g


  • 350g pumpkin (weigh with skin & seeds in)
  • Frylight
  • 1 onion, peeled and sliced
  • ½ tsp dried ginger
  • ½ tsp ground cinnamon
  • 4 skinless chicken breasts, each cut into three
  • 400g tin of chopped tomatoes
  • ½ tsp harissa paste
  • Salt and pepper to season
  • 400g tin of chickpeas, drained
  • 3 tsp fresh chopped coriander


  1. Peel the pumpkin, remove seeds and fibrous bits then cut flesh into bite-size chunks.
  2. Spray a large pan with the Frylight and place over a medium heat. Cook the onion for 3-4 minutes until softened.
  3. Stir in the ginger, cinnamon and chicken pieces, and cook for a further 5-6 minutes, turning the chicken regularly to ensure it's cooking on all sides.
  4. Add the tomatoes and harissa, season and stir.
  5. Add the chickpeas, pumpkin and 5 tbsp water and mix well.
  6. Reduce the heat to low, cover and cook for 20-25 minutes or until the pumpkin is soft and chicken is no longer pink in the middle. Add more water if needed.
  7. Stir in the coriander before serving.
Banana ghosts and clementine pumpkins

Banana ghosts and clementine pumpkins

Serves 4 - 73 kcals per serving

Kcals 73
Fat 0.7g
Sat fat 0.3g
Carbs 16.8g
Sugar 15.4g
Fibre 1.6g
Protein 1.2g
Salt 0.01g


  • 2 large bananas, peeled
  • 4 small clementines or satsumas
  • 12 milk chocolate drops
  • 1 celery stick


  1. Cut the bananas in half midway through so each half has a flat end and stand on a plate upright.
  2. Near the pointy end place a few chocolate drops on as eyes and a mouth – use the pointy end of the drop to push it in to the banana.
  3. Peel the clementines and keep the fruit whole.
  4. Halve a celery stick length ways and chop up 4 inch long pieces. Then pop a celery stalk into the top of each clementine so you have mini pumpkins.
  5. Serve each person one banana ghost and one clementine pumpkin.
Sweet pepper 'pumpkins'

Sweet pepper 'pumpkins'

Serves 4 - 216 kcals per serving

Kcals 216
Fat 4.5g
Sat fat 2.4g
Carbs 35.7g
Sugar 6.5g
Fibre 3.7g
Protein 9.1g
Salt 0.3g


  • 4 yellow peppers
  • 400g cooked wholegrain rice
  • 60g reduced fat cheddar cheese, grated


  1. Preheat the oven to 180°C/160°C Fan/Gas mark 5.
  2. To carve, cleanly slice the top from each pepper and set aside to use as lids. Remove the seeds and white bits from the inside. Use a sharp knife to carve a face out of one side of the pepper.
  3. Fill each pepper with 100g cooked rice and top with some grated cheese.
  4. Replace the pepper 'lid' and bake in the oven for 15-20 mins until the pepper is tender and the edges are turning a little brown. To keep it upright, stand the peppers in a muffin tray.
Spooky sausage mummies

Spooky sausage mummies

Serves 10 - 266 kcals per serving

Kcals 266
Fat 16.4g
Sat fat 6.2g
Carbs 16.0g
Sugar 2.6g
Fibre 1.0g
Protein 12.6g
Salt 0.81g


  • 20 chipolata sausages
  • 320g lighter shortcrust pastry sheet
  • 1 medium egg, beaten
  • 40 white chocolate drops
  • Black writing icing


  1. Preheat the oven to 200°C/180°C Fan/Gas mark 6.
  2. Cut the pastry sheet into 20 strips lengthways, using a sharp knife.
  3. Start from the base of each sausage and wrap the pastry around the sausage moving upwards, so it is wrapped up like a mummy, leaving just a little gap for the face at the top.
  4. Brush each mummy with egg wash and pop them onto a baking tray.
  5. Cook in the oven for 15-20 minutes until the pastry is golden and crisp. Once they've cooled, stick the white chocolate drops on as eyes with the icing and put a black dot in the middle for the pupil.
Spooky apple monster mouths

Spooky apple monster mouths

Serves 6 - 153 kcals per serving

Kcals 153
Fat 10.1g
Sat fat 2.1g
Carbs 12.0g
Sugar 11.4g
Fibre 1.8g
Protein 4.0g
Salt 0.18g


  • 2 green apples
  • 6 tbsp peanut butter
  • 30 yogurt covered raisins


  1. Cut the apples in half and remove the core. Cut each half into 3 slices.
  2. If making these up in advance, use lemon juice on cut areas of apple to minimize browning.
  3. Spread half a tbsp of peanut butter onto one side of each apple slice, letting it flow over the edges a little.
  4. Place two apple slices together at an angle, with the peanut butter on the inside, to create a mouth. Repeat for the leftover slices.
  5. Place the raisins inside the gap, in the peanut butter, as the 'teeth'.
Toad in the hole

Toad in the hole

Serves 4 - 348 kcals per serving

Kcals 348
Fat 13.1g
Sat fat 4.6g
Carbs 36.5g
Sugar 22.3g
Fibre 3.5g
Protein 8.9g
Salt 1.64g


  • 1 red onion, cut into wedges
  • 8 thick low-fat pork sausages
  • Frylight
  • 100g plain flour
  • 1 medium egg
  • 300ml skimmed milk
  • 2 tsp wholegrain mustard
  • 1 tsp fresh thyme
  • Salt and pepper to season


  1. Preheat the oven to 200°C/180°C Fan/Gas mark 6.
  2. Tip the onions into a small shallow non-stick tin.
  3. Arrange the sausages on top of the onions, then spray lightly with the Frylight and roast for 20 minutes.
  4. While they are roasting, make the batter. Sift the flour into a bowl, drop the egg into the centre and beat in the milk a little at a time until it makes a smooth batter.
  5. Stir in the mustard and thyme and season.
  6. Pour the batter into the hot tin and return to the oven for 40 minutes until the batter has risen and is golden.
Pulled pork bap

Pulled pork bap

Serves 4 - 535 kcals per serving

Kcals 535
Fat 13.3g
Sat fat 4.1g
Carbs 60.1g
Sugar 45.8g
Fibre 6.9g
Protein 16.0g
Salt 1.55g


  • 1 large onion, sliced
  • 1 bay leaf
  • 2 tsp mustard powder
  • 2 tsp smoked paprika
  • 1kg pork shoulder joint, boned with rind attached and tied
  • 4 heaped tbsp tomato ketchup
  • 2 tbsp red wine vinegar
  • 2 tsp Worcestershire sauce
  • 2 tbsp soft dark brown sugar
  • 4 tbsp barbecue sauce
  • 4 medium wholemeal rolls
  • Black pepper and salt to taste


  1. Pre-heat oven to 160°C/140°C Fan/Gas mark 3. Mix the mustard powder, paprika, ground black pepper and salt and rub this all over the pork, making sure you rub it into all the crevices.
  2. Scatter the onions and bay leaf in the bottom of a large roasting tin. Place the pork, rind-side up, on top of the onions.
  3. Pour 200ml water into the tin, wrap well in tin foil and cook for 4 hrs.
  4. Mix the ketchup, vinegar, Worcestershire sauce and brown sugar together.
  5. Remove the pork from the tin and pat dry. Place the roasting tin on the hob, pour in the ketchup mixture and heat for 10-15 minutess until starting to thicken.
  6. Remove the bay leaf and pour the sauce into a food processor; blitz until smooth. Smear half the sauce mixture over the meat.
  7. Grill the pork for 10-15 minutes on each side until a little charred.
  8. Place the pork on a large plate and remove the string. Peel off the skin and then using 2 forks, shred the meat into chunky pieces.
  9. Add the barbecue sauce to the meat and toss everything well to coat. Pile into rolls and serve with extra sauce.
Bean chilli

Bean chilli

Serves 2 - 444 kcals per serving

Kcals 444
Fat 3.6g
Sat fat 0.4g
Carbs 68.9g
Sugar 25.6g
Fibre 29.0g
Protein 32.1g
Salt 1.47g


  • 2 tins of chopped tomatoes
  • 1 tin of kidney beans
  • 1 tin of borlotti beans
  • 1 large onion, chopped
  • 300ml water
  • 2 tbsp of chilli powder
  • 2 tbsp of ground cumin
  • Salt and pepper


  1. Using a slow cooker add the chopped tomatoes, kidney beans and borlotti beans.
  2. Add the chopped onion and top this up using the water.
  3. Add the chilli powder, ground cumin, salt and pepper.
  4. Cook on a low heat for a few hours.
Pumpkin curry

Pumpkin curry

Serves 2 - 367 kcals per serving

Kcals 367
Fat 15.8g
Sat fat 7.3g
Carbs 48.7g
Sugar 10.5g
Fibre 13.7g
Protein 16.2g
Salt 0.19g


  • 120ml of half fat crème fraîche
  • 1 tsp cumin
  • Handful of chopped fresh coriander
  • 1 tsp curry powder
  • 1 tsp paprika
  • 1 garlic clove
  • 1 medium pumpkin
  • 8 cauliflower florets
  • 2 tsp olive oil
  • 1 large onion
  • 200g cooked basmati rice


  1. Mix all the spices with the crème fraîche and leave the mixture overnight.
  2. Hollow out the pumpkin and bake the pumpkin shell in the oven for 30-45 minutes at 200°C/180°C Fan/Gas mark 6, until softened.
  3. Dice up the flesh and once the shell has been cooking for 20 minutes, add this to the oven and bake for about 20-25 minutes.
  4. Whilst the pumpkin is cooking, dice the cauliflower, onion, garlic, mushrooms and fry in a saucepan with 2 tsp olive oil.
  5. When the pumpkin is cooked add it to the other vegetables along with the chopped spinach.
  6. Get the crème fraîche sauce out of the fridge and stir into the vegetables until warmed through.
  7. Mix in the cooked rice and spoon the mixture into the pumpkin shell to serve.
Toffee apple cookies

Toffee apple cookies

Serves 16 - 128 kcals per serving

Kcals 128
Fat 5.0g
Sat fat 2.3g
Carbs 19.6g
Sugar 10.0g
Fibre 0.8g
Protein 1.7g
Salt 0.07g


  • 75g soft butter
  • 100g demerara sugar
  • 1 large egg
  • 125g plain flour
  • ½ tsp baking powder
  • ¼ tsp ground cinnamon
  • 75g toffee
  • 125g Bramley apple
  • 4 tbsp rolled oats


  1. Cream the butter and sugar together until fluffy. Beat in the egg.
  2. Next, stir together the flour, baking powder, cinnamon and toffee pieces and mix them into the creamed butter mix.
  3. Peel and finely dice the apple and immediately add it to the mix to stop it discolouring.
  4. Next, take two large pieces of cling film and sprinkle a line of oats down the middle of each. Scoop half the dough onto each and sprinkle with more oats, before using the cling film to roll the dough into a 1 inch wide sausage shape.
  5. Freeze for 20-30 minutes or chill in the fridge for an hour.
  6. Preheat your oven to 180°C/160°C Fan/Gas mark 4. Line a large baking sheet with baking paper. Take the solid cookie dough out and unwrap it before slicing each log into 8 pieces.
  7. Place the pieces on the baking paper and top with any remaining oats. Bake for 12-14 minutes in the centre of the oven. The edges will be set but the middle a little soft.
  8. Remove from the oven and put the baking tray on a cooling rack and allow to cool.

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.