Halloween Mac & Cheese-o-lanterns

Haloween mac-o-lanterns website.png
Serves: 8
Prep: 20 minutes
Cook: 30 minutes

Getting your kids to eat their veggies can be a challenge. This mac and cheese is not only served in a fun, colourful, and edible jack-o-lantern. But the sauce its self is packed full of vegetables. Whilst we got into the Halloween spirit the capsicums can be carved any way you fancy or serve the mac and cheese straight into a bowl. 


8 medium red peppers (capsicums), carved into jack-o-lanterns

Gluten-free macaroni (or other gluten-free pasta)

500 g 17.6 oz

2 cups Kent (Japanese) pumpkin, peeled, diced

240 g 8.5 oz

2 cups zucchini, chopped

300 g 10.6 oz

2 cups broccoli, chopped

180 g 6.3 oz

Cheddar cheese, grated

100 g 3.5 oz

Cream cheese

100 g 3.5 oz

½ cup lactose-free milk

175 g 6.2 oz

½ tsp low FODMAP stock powder

2 g 0.1 oz

Salt, to taste


  1. Rinse, dry, hollow out and carve 8 medium red peppers (capsicums) into jack-o-lanterns, set aside. 

  2. Boil macaroni in water according to packet instructions or until al dente.

  3. While macaroni is cooking, chop vegetables. 

  4. When cooked, remove macaroni from the pot, drain and place in a large mixing bowl. Add vegetables to the same pot and cover with water. Cook for ~7 minutes or until pumpkin can be pierced with a fork. Drain water. 

  5. Place cooked vegetables, cheddar cheese, cream cheese, milk, salt and stock powder into a blender or food processor. Blend until a smooth sauce forms. 

  6. Pour vegetable sauce over the cooked pasta and stir until well combined. 

  7. Serve macaroni in red pepper jack-o-lanterns as is or fill and bake in the oven at 200°C/392°F until red peppers are cooked to your liking. 


  • Grate or finely chop your vegetables so that they cook faster in step 4. 
  • This recipe simply requires 6 cups of vegetables. You can substitute any of the following above for other low FODMAP vegetables that you have on hand in the fridge. 
  • Naturally sweeter vegetables like carrot and sweet potato make great substitutes for zucchini and broccoli if you are feeding particularly fussy eaters! Always check the Monash FODMAP app for low FODMAP serving size information before substituting ingredients. 

Nutrition Information (per serve)
Energy 1231 Kj / 294 cal
Protein 11.00g
Carbohydrates 40.60g
Sugar 11.10g
Total Fat 11.80g
Saturated Fat 6.00g
Fibre 4.00g
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