FREE 5-Ingredient Recipe EBook

• Why You’ll Love These Halloween Stuffed Peppers
• Ingredients & Substitutions
• How To Make Jack-O-Lantern Stuffed Peppers
• Recipe Variations
• Storage Instructions
• What To Serve With Halloween Stuffed Peppers
• More Healthy Stuffed Pepper Recipes
• Tools To Make Halloween Stuffed Peppers
• Halloween Stuffed Peppers (Jack-O-Lantern) Recipe card
• Recipe Reviews

Kids and adults alike will love these Halloween stuffed peppers ! With funny faces and a savory filling, these come together as easily as my stuffed tomatoes and chicken stuffed peppers , but make a delicious dinner to eat before a night of trick or treating. Plus, jack-o-lantern stuffed peppers use simple ingredients that you can easily customize!

Why You’ll Love These Halloween Stuffed Peppers

• Savory, meaty taste
• Hearty ground meat with tender rice and beans
• Easy-to-find ingredients
• 15 minutes of hands-on time
• Naturally gluten-free
• The best fun and healthy dinner for Halloween!

Ingredients & Substitutions

Here I explain the best ingredients for stuffed Halloween peppers, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Orange Bell Peppers – Since these are jack-o-lantern stuffed peppers, the orange color helps them look more like pumpkins. However, any color will still work with the recipe!
• Olive Oil – I prefer to use extra virgin olive oil, but use any neutral cooking oil you like.
• Aromatics – Yellow onion and minced garlic. Any color onion can work. Although fresh minced garlic improves the flavor, you can also use jarred minced garlic to save time.
• Ground Turkey – Like my ground turkey soup , this recipe uses ground turkey, but if you prefer, you can easily substitute lean ground beef or ground chicken in your Halloween stuffed peppers.
• Cooked Rice – You can use conventional rice, brown rice, or even cooked cauliflower rice for a lower carb option.
• Black Beans – The flavor in black beans tastes great here, but you can easily swap in pinto beans, navy beans, kidney beans, or even chickpeas (use the extra for my roasted chickpeas recipe !).
• Tomato Sauce – Not to be confused with marinara sauce ! This is the plain canned sauce made from tomatoes only.
• Seasonings – Dried oregano , dried basil , sea salt, and black pepper.
• Shredded Cheddar Cheese – For added flavor and locking in moisture, so the filling doesn’t get too dry in the oven. You can use any shredded cheese you prefer, as long as it melts easily. You could also omit the cheese for a dairy-free option, but you may need a bit more tomato sauce or other liquid to avoid a dry filling.

How To Make Jack-O-Lantern Stuffed Peppers

This section shows how to make stuffed jack-o-lantern peppers, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Prep peppers. Slice tops off the peppers with a sharp paring knife , remove ribs and seeds, and cut a jack o’lantern face into one side of each pepper. Place peppers upright in a 9×13-inch baking dish .
2. Saute aromatics. Heat oil in a large skillet over medium heat. Add onions and cook until translucent.

1. Brown meat. Add ground meat and garlic. Cook until browned.
2. Finish filling. Add cooked rice, beans, tomato sauce, and seasonings. Cook until the rice absorbs the sauce. Remove the stuffing from heat.

TIP: Cook time will vary depending on the rice.

If using cauliflower rice, it will absorb the sauce faster.

1. Assemble. Scoop rice into each pepper. Top with cheese.

1. Bake. Pour water in the bottom of the baking dish. Bake Halloween stuffed peppers until cheese melts and exterior begins to soften.

TIP: Why add water?

The water added to the baking dish helps the peppers steam and soften.

Recipe Variations

• Get creative with carving – Carve these “pumpkins” however you like! Be sure to leave enough room at the bottom to keep water from seeping in, and carve faces small enough to keep filling from spilling out.
• Add other veggies – Zucchini, carrots, peas, or any finely chopped vegetables would work well in the filling mixture. Use your favorites, just be sure they are cooked first.
• Re-purpose the filling – Got more filling left? Use it to stuff other vegetables and make stuffed zucchini , tomatoes, or mushrooms… or simply serve it as a side dish!
• Make Halloween stuffed peppers vegetarian – Replace meat with two 15-oz cans of beans (using a total of 3 cans, or 45 ounces, in the recipe). If preferred, substitute the meat for an equivalent amount of a meatless ground protein substitute.

Storage Instructions

• Store: Keep leftovers covered in the refrigerator for 3-4 days.
• Meal prep: You can prepare filling ahead of time for Halloween stuffed bell peppers and store until ready to use, or make filling and assemble peppers ahead of time. When ready, simply bake!
• Reheat: Heat in a microwave or 350 degree F oven, until hot.
• Freeze: Cool, cover, and store peppers in the freezer for 2-3 months. While you can bake them from frozen, it’s better to thaw them overnight in the fridge before reheating, which will prevent overcooking.

What To Serve With Halloween Stuffed Peppers

If you make stuffed peppers for Halloween, you can easily enjoy them on their own without anything. (I’m all about simplicity on Halloween night!) But if you want to add something, try them alongside these easy dishes:

• Appetizers – Make easy Halloween deviled eggs or a simple Halloween charcuterie board to round out the spooky theme.
• Seasonal Salads – Brussels sprout salad , sweet kale salad , or creamy broccoli cranberry salad would make perfect fall pairings with these peppers.
• Stovetop Vegetables – While peppers bake, use the stovetop to make a batch of sauteed mushrooms , sauteed cabbage , or sauteed zucchini .
• Easy Air Fryer Sides – Air fry cauliflower , make air fryer brussels sprouts , or air fryer broccoli while you have the Halloween stuffed peppers in the oven, so your meal is ready all at the same time.
• Healthy Halloween Treats – Sugar-free peanut butter cups or sugar-free gummy bears are both so fun, minus the sugar crash! (I only use natural sweeteners for them.)

More Healthy Stuffed Pepper Recipes

Stuffed peppers make one of the best easy and healthy dinners. You can turn any of these into Halloween stuffed peppers by cutting jack-o-lantern faces in them:

Turkey Taco Stuffed Peppers

Low Carb Lasagna Stuffed Peppers

Chicken Stuffed Peppers

Tools To Make Halloween Stuffed Peppers

• Paring Knife – Just the right size for carving into your “pumpkin” peppers.
• Large Skillet – Holds a large amount of filling, and easy to clean.
• 9×13-inch Baking Dish – Goes from oven to table beautifully.

Ingredients

Tap underlined ingredients to see the ones I use.

• 8 medium Orange bell peppers ▢
• 2 tbsp Olive oil ▢
• 1 medium Yellow onion (diced) ▢
• 1 lb Ground turkey (or ground chicken or beef) ▢
• 4 cloves Garlic (minced) ▢
• 1 1/2 cups Cooked rice (or cooked cauliflower rice ) ▢
• 1 15-oz can Black beans (rinsed and drained) ▢
• 1 15-oz can Tomato sauce ▢
• 1/2 tbsp Dried oregano ▢
• 1/2 tbsp Dried basil ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 3/4 cup Cheddar cheese (shredded) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C).
2. Cut the tops off the bell peppers. Remove the ribs and seeds from inside. Using a small paring knife , cut jack-o-lantern faces on one side of each pepper. Place peppers in a 9×13-inch baking dish .
3. Heat olive oil in a large skillet over medium heat. Add onions. Cook for about 5 minutes , stirring occasionally, until translucent.
4. Add ground turkey (or ground chicken or beef) and garlic. Cook for 7-10 minutes , breaking apart the meat with a wooden spoon or rubber spatula , until browned.
5. Stir in rice, black beans, tomato sauce, oregano, basil, salt, and pepper. Cook 3-5 minutes , or until the rice starts to absorb the sauce. (This will happen faster with cauliflower rice.) Remove from heat.
6. Scoop a heaping amount of the rice filling into each pepper. Top each with an equal amount of shredded cheese.
7. Pour 1 1/2 cups of water in the bottom of the baking dish. Bake, uncovered, for 10 minutes , or until the cheese melts and the peppers begin to soften.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 stuffed pepper

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Halloween Jack-O-Lantern Stuffed Peppers

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

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2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

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Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Halloween Stuffed Peppers (Jack-O-Lantern)

Halloween stuffed peppers (a.k.a. jack-o-lantern stuffed peppers) make a cute, festive, and healthy holiday dinner, with simple ingredients!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/halloween-peppers/

Ingredients

• 8 medium Orange bell peppers
• 2 tbsp Olive oil
• 1 medium Yellow onion (diced)
• 1 lb Ground turkey (or ground chicken or beef)
• 4 cloves Garlic (minced)
• 1 1/2 cups Cooked rice (or cooked cauliflower rice )
• 1 15-oz can Black beans (rinsed and drained)
• 1 15-oz can Tomato sauce
• 1/2 tbsp Dried oregano
• 1/2 tbsp Dried basil
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper
• 3/4 cup Cheddar cheese (shredded)

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C).
2. Cut the tops off the bell peppers. Remove the ribs and seeds from inside. Using a small paring knife , cut jack-o-lantern faces on one side of each pepper. Place peppers in a 9x13-inch baking dish .
3. Heat olive oil in a large skillet over medium heat. Add onions. Cook for about 5 minutes , stirring occasionally, until translucent.
4. Add ground turkey (or ground chicken or beef) and garlic. Cook for 7-10 minutes , breaking apart the meat with a wooden spoon or rubber spatula , until browned.
5. Stir in rice, black beans, tomato sauce, oregano, basil, salt, and pepper. Cook 3-5 minutes , or until the rice starts to absorb the sauce. (This will happen faster with cauliflower rice.) Remove from heat.
6. Scoop a heaping amount of the rice filling into each pepper. Top each with an equal amount of shredded cheese.
7. Pour 1 1/2 cups of water in the bottom of the baking dish. Bake, uncovered, for 10 minutes , or until the cheese melts and the peppers begin to soften.

Maya’s Recipe Notes

Serving size: 1 stuffed pepper

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)