Pizza Muffin Mummies

Healthy Living, Recipes


Give your trick-or-treaters a fun, healthy snack before they hit the neighborhood. Try this Halloween party food that can be made in minutes. These frightfully easy pizza muffin mummies are made with five simple ingredients.

These whole wheat mummies stand in for high calorie, high fat, refined carbohydrate pizzas that most of us know and love. These mummies are smaller in size than most pizza slices-think your typical triangle slice- so the portion size is therefore smaller. This, coupled with the use of reduced fat mozzarella provides a lower calorie alternative to take out or delivery. The real nutrition star here, however, is the use of whole wheat English muffins. Whole grains provide fiber and vitamins and minerals that refined, white flour doughs and breads don’t have. The process of refining a grain removes the outer hull or husk from a grain, stripping the fiber and plant oils along with some vitamins and minerals. Leaving the fiber and other nutrients intact provide health benefits like improved digestive health and a slower digestion or release of the carbohydrate in the meal, resulting in less of a blood sugar spike than a refined grain would cause. One mummy provides 15 grams of carbohydrate, or one serving. Curious about how much whole grain you should eat in a day? The Dietary Guidelines for Americans recommends that half of the grains we eat in a day should be whole. The total amount varies for age and gender so check out your requirements, click here

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital


  • 4 whole wheat English muffins split
  • 8 Tbsp pizza sauce
  • 16 pitted black olives (about 4 olives)
  • 1 Tbsp green bell pepper pieces
  • 4 reduced-fat mozzarella string cheese sticks


Preheat oven to 350º.

Toast English muffins in toaster.

Spread 1 tablespoon of pizza sauce on each English muffin half. Set olive slices in place for eyes and add bits of green bell pepper in the center of the olive slices.

Pull apart string cheese into strips. Arrange strips of string cheese across the muffin above and below the olive slices. Do not cover the olives.

Bake for about 5 minutes, or until the cheese is melted.

Yield: 8 servings

Heart Healthy Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 1 pizza muffin

Calories: 112

Sodium: 338mg

Fat: 3g

Carbohydrates: 15g

Saturated Fat: 2g

Fiber: 2g

Cholesterol: 8mg

Protein: 7g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.