Halloween Veggie Mummies (Vegan, Oil-Free)

These veggie mummies are spooky, fun, and surprisingly simple to make. Wrapped in soft tortilla bandages, they’re filled with colorful roasted vegetables and topped with olive eyes for the perfect Halloween party bite. Completely plant-based, oil-free, and bursting with natural flavor.

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Halloween Veggie Mummies 

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Prep time: 15 minutes
Baking time: 25 minutes
Total time: 40 minutes

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Ingredients

For the mummies:

• Zucchini

• Spaghetti squash

• Peppers 

• 1 tomato

• ½ cup cooked chickpeas (optional, for extra protein)

• 2–3 whole wheat or gluten-free tortillas

• 4 tbsp tomato purée or unsalted tomato sauce

• Salt and pepper to taste

• Dried oregano or Italian herbs

For decoration:

• 8 black olive slices (for eyes)

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Instructions

1. Preheat the oven to 190°C (375°F). Line a baking tray with parchment paper.

2. Prepare the veggies.

   • Slice the zucchini, peppers, and squash lengthwise into thick halves.

   • Scoop out a little of the center if needed, so there’s room for the filling.

   • Cut the tomato into small cubes.

3. Fill the mummies.

   • Mix chopped pepper, tomato, and chickpeas (if using) with tomato purée, salt, pepper, and herbs.

   • Spoon the mixture onto the zucchini and eggplant halves.

4. Make the wraps.

   • Cut the tortillas into thin strips (around 1 cm wide).

   • Gently wrap the strips around each filled veggie to create a "mummy bandage" effect, leaving a little space for the eyes.

5. Bake for about 25 minutes, until the veggies are tender and the tortilla strips start to turn slightly golden.

6. Add the eyes.

   • Place two olive slices on each mummy once they’re out of the oven.

   • Press lightly so they stick to the warm surface.

7. Serve warm or cold as a fun Halloween snack or appetizer.

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Notes

• You can mix and match your favorite veggies - sweet potato, mushrooms, or corn also work great.

• For a more filling version, add cooked quinoa or lentils inside the "body".

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Nutrition (per mummy, approx.)

• Calories: 110 kcal

• Protein: 4 g

• Fat: 2 g

• Carbohydrates: 20 g

• Fiber: 4 g

• Sugars: 4 g

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