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Two mini mummy cauliflower crust pizzas.

The Halloween season is filled with sugar-rich treats — which, many times, can be hard to resist. It is possible to indulge a little without guilt, so long as you balance your choices with healthy ones, such as a good workout, or even opting for better-for-you versions of those treats.

That’s why I wanted to share my go-to Halloween recipes. They’re great for kids and adults, are easy to make, and are both super tasty and healthy. For a bonus, I’ve also included a Halloween-inspired, fat-burning workout that’ll put your pumpkins to good use.

Halloween Recipes

Candy Corn Chia Pudding

Makes four servings
Prep time: 10 minutes
Cook time: 
2 to 3 hours refrigeration time[/vc_column_text]

A cup of candy corn chia pudding.


White layer:

Orange layer:

Yellow layer:


  1. Mix the ingredients for each color in separate bowls.
  2. Cover the bowls with plastic wrap (or if using jars, with lids) and place in the refrigerator for two to three hours.
  3. When ready to serve, place the white, then orange, then yellow chia pudding in three layers in four bowls or Ball jars.

Nutritional Info: Calories 332 | Fat 13g | Sugar 4g | Carbs 26g | Fiber 19g | Protein 26g

Mini Mummy Cauliflower Crust Pizza

Makes six servings
Prep time: 15 minutes
Cook time: 
55 minutes

Two mini mummy cauliflower crust pizzas.



  • 1 head of cauliflower (2 ½ cups shredded cauliflower)
  • 1 egg or flax egg
  • 1/3 cup goat cheese
  • 2 tsp. Italian seasoning


  • 6 slices organic or non-dairy cheese (slices work best for the mummy look)
  • 12 black and/or green olives
  • 6 oz. low-sugar pizza sauce


  1. Preheat the oven to 425 degrees F.
  2. Add the head of cauliflower to a food processor until it amounts to a well-packed 2 ½ cups.
  3. Lay the cauliflower on a towel and use the towel (or two) to soak up excess water from cauliflower. Place the cauliflower in a bowl.
  4. Add the remaining crust ingredients to the bowl and mix well with a spoon or spatula.
  5. Line a large pan (or two medium-sized pans) with parchment paper.
  6. Divide the cauliflower mixture into six equal-sized balls, place on the parchment, and roll out to your desired thickness. (You can do this with your hands, or by placing the mixture between two pieces of parchment.)
  7. Place the mini crusts in the oven and bake for 40 to 45 minutes, or until crisp but not brown.
  8. While the crusts are baking, slice the cheese into strips and slice olives (to use for eyes).
  9. Add toppings to the crust (see picture for placement) and cook in the oven for another five to 10 minutes.

Nutritional Info: Calories 141 | Fat 9g | Sugar 2g | Carbs 10g | Fiber 2g | Protein 6g

Pumpkin Hummus

Makes nine servings
Prep time: 10 minutes

A bowl of pumpkin hummus along with sliced celery, carrots, and cauliflower florets.


  • 15 oz. can garbanzo beans
  • 3/4 cup canned pumpkin
  • 2 tbs. tahini or cashew butter
  • 2 tsp. cumin


  1. Add all ingredients to a food processor and blend until it reaches desired consistency.

Nutritional Info: Calories 75 | Fat 3g | Sugar 1g | Carbs 10g | Fiber 3g | Protein 3g

Almond Joy-ous

Makes 12 servings
Prep time: 10 minutes
Cook time: 40 minutes freezer time

A sheet of almond joy-us.


  • 1 ½ cups shredded unsweetened coconut
  • 6 dates
  • 2 tbs. coconut oil
  • 1 tbs. pure vanilla extract
  • 12 almonds (optional)
  • 1/2 cup dark chocolate chips


  1. Line a small cutting board with wax or parchment paper.
  2. Combine the coconut, dates, and coconut oil in a food processor and blend until slightly sticky, about three minutes.
  3. Using a tablespoon, press the mixture into the spoon to shape mixture into 12 equal-sized bites. Gently slide out of the spoon and place on parchment paper.
  4. If desired, press one almond in the center of each coconut mound for a taste similar to an Almond Joy.
  5. Freeze for 20 minutes.
  6. While freezing, melt the chocolate chips in the microwave (use 20 seconds intervals to prevent burning).
  7. Dip the coconut bites into the chocolate to top them. Freeze for another 20 minutes until firm.

Nutritional Info: Calories 167 | Fat 13g | Sugar 8g | Carbs 13g | Fiber 5g | Protein 1g

Apple-Ginger Kombucha Mocktail

Makes one serving
Prep time: 5 minutes

A cup of an apple-ginger kombucha mocktail.


  • 6 oz. ginger-flavored kombucha
  • 2 oz. apple cider
  • 3–4 ice cubes
  • Dash of cinnamon


  1. Mix all ingredients and enjoy!

Nutritional Info: Calories 71 | Fat 0g | Sugar 18g | Carbs 18g | Fiber 0g | Protein 0g

Halloween Workout

To add some challenge — and a little more fun — incorporate a big pumpkin (holding with two hands) or two small pumpkins (holding one in each hand).

Chart that details the Halloween workout.

Keep the conversation going.

Leave a comment, ask a question, or see what others are talking about in the Life Time Health Facebook group.

Anika Christ, RD, CPT

Anika Christ is a registered dietitian, personal trainer, and the senior director of nutrition and weight loss at Life Time. She’s known to many as “Coach Anika,” and is one of the original virtual coaches who continues to lead a number of digital programs each year. She started at Life Time in 2008 and has spent her entire career helping build Life Time’s nutrition and fat-loss programs. When she’s not at work, she enjoys reading, lifting weights with her husband, and playing with her two daughters.

Thoughts to share?


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