Healthy Halloween Fun: Spooky Egg Wraps Kids Will Love

Written by Dietitian Elis Halenko and Nutrition Intern, Leila Sharif

Frankenstein Egg Wraps

A spooky, protein-packed lunch that’s fun for kids to help make- these Frankenstein Egg Wraps are filled with egg, sausage and avocado, then decorated to look like everyone’s favorite friendly monster. Perfect for a healthy Halloween breakfast, lunch or pre-trick or treating meal.

Makes 3-4 wraps

Ingredients

Wrap Filling:

4 hard-cooked eggs
4 breakfast sausages, cooked and sliced
1 large avocado, cubed
1 tbsp plain Greek yogurt
1 tbsp chopped chives and/or parsley

Frankenstein Wraps:

3-4 large green pesto or spinach wraps
2 hard cooked eggs, cut into rounds (eyes)
1 mini cucumber, sliced into circles (eyes)
1 oz mozzarella cheese, cut into cubes (bolts)
4 kalamata olives without pit, cut in half (pupils)
1 small red pepper, cut into thin strips (smile)
12 mini corn chips (hair)

Method:

Prepare the hard-cooked eggs using this method, then let them cool.
How to get kids involved: Once cooled, kids can help gently peel the eggs.

2. To make the filling, in a medium bowl, add peeled eggs, sausages, herbs, yogurt and avocado. Mash everything together. How to get kids involved: Kids can mash the avocado or help mix the ingredients with a spoon.

3. To assemble the wraps, spread the filling evenly over each spinach wrap, then fold the edges in and roll to create a rectangle shape- Frankenstein’s “face.”

4. To decorate the Frankenstein’s face, slice 2 of the hard-cooked eyes into rounds for eyes, add cucumber rounds and and use olive slices for pupils. Cut the red pepper into thin strips for Frankenstein’s smile. Apply mini corn chips into jagged pieces for hair, and use small cheese cubes (secured with toothpicks) as the side “bolts.” How to get kids involved: Let kids design their own spooky or silly faces- it’s a fun way to get creative before lunch! Plus, four eyeballs are probably better than two.

Watch this reel here for the recipe demo! (insert reel)

Making Halloween More Balanced: A Message for Caregivers from a Dietitian

If you’re like most parents, Halloween can feel a little tricky- with sweets everywhere and lots of messaging around treats, it’s natural to feel nervous about how to handle it with your kids. Striking a balance between enjoying seasonal traditions and supporting healthy habits can take some thought. Here’s how we do it in our home:

Sharing treats: In addition to the classic candy, we offer a few non-food options like Halloween-themed notepads or silly pens.
Collecting treats: We let Ella enjoy the excitement of trick-or-treating until she’s tired. Afterward, we sort her treats together as a family, and I explain in simple terms why we might part with some (for example, if they’re damaged).
Eating treats: On Halloween night, we prioritize balanced meals before heading out. When we return, Ella can enjoy some treats from her bag. She chooses what to eat after we’ve sorted it together. Some parents and dietitians don’t set limits on Halloween, and so far, we haven’t needed to either. But if Ella asks for permission or tries to eat an amount that could give her a tummy ache, I gently remind her that these treats are hers to enjoy and we can save some for another day.

By keeping Halloween fun yet offering a little structure, we feel like we help Ella build a positive relationship with food while still enjoying the season.

How eggs can help bridge the gap:

Pre-Treat Fuel: A protein-rich snack before trick-or-treating can reduce sugar cravings.
Post-Treat Reset: The next morning, a veggie-packed omelette or egg wrap can help bring kids back to balanced eating.

By offering nutritious choices alongside treats, you’re teaching children that celebrations can be a time to look forward to fun foods of different kinds.

Safety First: Halloween Trick-or-Treating Tips

Things have changed since I’ve gone trick-or-treating but safety should always be the first priority. Here are a few reminders of safety tips you can share with friends and family for a safe Halloween:

Inspect treats before eating, and discard any opened, damaged, or loosely wrapped candy.
Avoid homemade treats unless they’re from someone you know.
Plan out a familiar route with well-lit streets, and stay with a group or trusted adult.
Keep a phone handy for quick communication.
Add reflective tape or glow sticks to costumes to increase visibility.
Eat a healthy snack or dinner before heading out.
Bring water bottles to stay hydrated.

Creative Non-Candy Options for Trick-or-Treat

For families looking to offer kids some options but still join in the giving spirit, here are some non-food ideas:

Glow sticks.
Stickers or temporary tattoos with Halloween themes.
Small toys like bouncy balls or spider rings.
Colouring sheets and crayons.

Making the Most of Leftovers

If you’ve boiled extra eggs for decorating or pre-treat snacks, don’t let them go to waste:

Chop them into salads for lunch.
Mash into egg salad for sandwiches.
Slice onto avocado toast for a quick breakfast.

Eggs store well in the fridge for up to one week when hard cooked and peeled just before eating, making them a convenient post-Halloween option.

Halloween is such a fun holiday- and it’s also a great opportunity to teach kids about balance! By incorporating nutritious foods like eggs along with traditional treats, and letting children help prepare themed snacks in the kitchen, Halloween can have more meaning while still being fun. Be sure to try our protein-packed, Halloween-themed Frankenstein Egg Wraps and let kids get creative designing their own spooky faces.

Happy Halloween – wishing you a fun and safe night!