Healthy Recipe: Salad-Stuffed Bell Peppers

Move over pumpkin carving – these salad-stuffed peppers make a great healthy dish for Halloween and other fall festivities. Top the peppers with one or both of the salad dressings below to add zest to the dish. Whether you choose to carve clever faces into the peppers or leave them plain, we hope you enjoy this nutritious recipe. These recipes were created by TAFB Nutrition Services Manager Micheline Hynes.

Serves: 4

Serving Size: 1 pepper


  • 4 bell peppers, assorted colors
  • 1 bag mixed baby greens
  • 1/2 cup shredded carrots
  • 12 grape tomatoes, halved
  • 1/2 cup feta cheese crumbles
  • 1/2 cup croutons


1. Rinse veggies under cool water, drain.

2. In a medium bowl, add mixed baby greens, shredded carrots, halved grape tomatoes, and cheese. Use salad tongs or a couple of large spoons to toss.

3. Place peppers on their sides; use a paring knife to very carefully cut a small jack-o-lantern face into one side of each pepper.

4. With a chef’s knife, cut off the tops and a thin slice from the bottom of each pepper to make it more stable. With your fingers, pull out the membranes and any remaining seeds.

5. Set peppers upright and stuff with the salad mixture. Top evenly with croutons and 2 tablespoons

Dressing 1: Tomato-Basil Vinaigrette

Serves: 16

Serving Size: 2 tablespoons


  • 4 plum tomatoes, seeded and chopped
  • 1 cup fresh basil,
  • 1/4 cup red wine vinegar
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon Dijon mustard
  • 1/2 cup olive oil
  • 1/2 teaspoon dried oregano
  • Salt and pepper to taste


1. Place tomatoes, basil, vinegars, Dijon, oregano, and half of the olive oil in a food processor or blender. Blend 2-3 minutes.

2. While machine is running, add remaining oil in a slow stream. Continue to process until the mixture is well blended. Season with salt and pepper to taste.

Dressing 2: Citrus-Ginger Vinaigrette

Serves: 8

Serving Size: 2 tablespoons


  • 1 small shallot (or ¼ small sweet onion), finely chopped
  • 1/2 cup canola oil
  • 1/4 cup white wine (or seasoned rice vinegar)
  • 3 tablespoons fresh orange juice
  • 2 tablespoons fresh lime juice
  • 1/2 teaspoon grated ginger
  • 1/2 teaspoon honey
  • 1/4 teaspoon grated lime zest
  • Salt and pepper to taste


1. Add all ingredients, except salt and pepper, to a medium jar with a tight fitting lid. Close the jar and shake to blend.

2. Taste, then season with salt and pepper as desired.

Translate »