Keto Mummy Jalapeño Poppers (Halloween Appetizer That Actually Gets Eaten)

If you’ve ever set out a cute Halloween snack and watched it sit there while the candy bowl gets looted, I feel you. That used to be me.

Then I made these Keto Mummy Jalapeño Poppers. People hovered. Kids pointed. Grownups “just tried one” and came back with a plate.

They look like little mummies staring up with olive eyes, but they taste like the warm, cheesy, slightly spicy poppers we all want.

And yes, they’re low carb. No weird aftertaste, no dry dough, no “what is this again?” questions. These get cleared.

I’m going to show you two ways to make the mummy “wraps,” both still keto friendly:

• Bacon-wrapped mummies (fast, smoky, less prep).
• Fathead dough mummies (the classic bandage look, bakery-style).

Both work in the oven or air fryer. I’ll also share a smart trick for mild heat if you’re feeding spice-shy friends or kids.

We’re keeping the language simple and the steps exact, so you can nail it first try.

What Are Keto Mummy Jalapeño Poppers?

Think jalapeños cut lengthwise, scooped out, stuffed with a creamy, cheesy filling, and “mummified” with either thin bacon strips or fathead dough strips.

Two tiny eyes peep through at the end. They’re savory, they’re fun, they’re very Halloween.

And they’re low carb—about 2–3g net carbs per popper depending on size and method.

Why You’ll Love This Recipe

• Looks party-ready without bakery skills.
• Low carb and gluten free but still rich and cheesy.
• Make-ahead friendly. Stuff them early; bake later.
• Scalable. Double or triple for a big crowd.
• Two methods. Bacon or dough, so you can choose your style.
• Air fryer or oven. Flexible with your gear.

Ingredients (Base Recipe)

Makes about 20 poppers (10 jalapeños).
Adjust as needed. Use good-size jalapeños for easier stuffing.

For the Jalapeños and Filling

• 10 medium jalapeños (about 8–10 cm long)
• 8 oz (225 g) cream cheese, softened
• 1 cup (100 g) shredded cheddar (mild or sharp)
• 2 oz (55 g) shredded mozzarella (melts great, helps stretch)
• 2 cloves garlic, minced (or 1 tsp garlic powder if you want it milder)
• 1 tsp onion powder
• 1/2 tsp smoked paprika (adds color + flavor)
• 1/2 tsp salt (taste and adjust)
• 1/4 tsp black pepper
• Optional kick: 1–2 tbsp chopped pickled jalapeños or 1/2 tsp chili flakes
• Optional fresh: 1–2 tbsp finely chopped chives or green onion

For Bacon-Wrapped Mummies (Method A)

• 10–12 thin bacon slices (streaky bacon works best, thin = easier to wrap)
• Toothpicks (if needed to secure ends)

For Fathead Dough Mummies (Method B)

• 1 1/2 cups (170 g) shredded low-moisture mozzarella
• 2 tbsp cream cheese
• 1 large egg
• 3/4 cup (75 g) superfine almond flour
• 1/2 tsp baking powder
• Pinch salt

Eyes (Pick One)

• 10 pitted black olives, sliced into thin rings (easy “eyes”)
• OR store-bought tiny sugar-free candy eyes if you can find them (check carbs)
• OR tiny dots of sour cream + a black sesame seed each (super cute)

Equipment You’ll Need

• Cutting board + small spoon for seeding
• Gloves (jalapeño hands are no joke)
• Mixing bowl + spatula
• Baking sheet + parchment or a wire rack set over a sheet
• For air fryer: basket or tray style
• Small knife or kitchen scissors for trimming bacon/dough strips

How To Pick Jalapeños (So They’re Not Crazy Hot)

Look for jalapeños that are smooth, medium to large, and firm. Very small or very dark, wrinkly ones can run hot. If you want mild, remove seeds and the white pith (the rib inside). That’s where the heat lives. Rinse halves under cold water after seeding, and pat dry. That rinse helps wash away capsaicin that sticks inside.

Step-By-Step: Prep The Peppers

• Glove up. Trust me on this.
• Slice lengthwise. Keep the stems on if you can—cute “mummy heads.”
• Scoop. Use a small spoon to remove seeds and the white ribs.
• Rinse (optional). For milder poppers. Pat dry well so filling sticks.
• Preheat oven to 400°F (200°C) or set air fryer to 375°F (190°C).

Mix The Filling (The Creamy Center)

In a bowl, mix cream cheese, cheddar, mozzarella, garlic, onion powder, smoked paprika, salt, pepper, and any extras. It should be thick, not runny. Taste a tiny bit; adjust salt. If it feels too stiff, let it sit 5 minutes so the cream cheese loosens.

Tip: If you want a touch of sweet balance without sugar, add 1/4 tsp powdered allulose or monk fruit. It doesn’t make it sweet, it just rounds the spice.

Stuff The Jalapeños

Spoon or pipe the mixture into each jalapeño half, just to the rim. Don’t overfill or it will bulge under the mummy wrap. Set aside.

METHOD A: Bacon-Wrapped Mummy Poppers

This one is fast and gives gorgeous color. Bacon shrinks as it cooks, which creates those mummy “gaps” naturally.

• Par-cook the bacon (optional but helpful):
• Lay strips on a parchment lined sheet.
• Bake 6–8 minutes at 400°F (200°C) until the fat starts to render but bacon is still floppy, not crisp.
• This step prevents pools of grease later and helps the strips wrap tight.
• Cut bacon into strips. Long thin ribbons, about 1 cm wide.
• Wrap like bandages. Start at the tip and spiral up, leaving a small “eye” gap near the top. Tuck ends under or secure with a toothpick on the underside.
• Bake or air fry:
• Oven: 400°F (200°C) for 14–18 minutes on a rack over a sheet, until bacon is brown and crisp, peppers tender, filling bubbly.
• Air fryer: 375°F (190°C) for 10–13 minutes. Check early; baskets vary.
• Add eyes. After they come out and cool 3–5 minutes, press in olive rings or a tiny dot of sour cream + seed.

Bacon method carbs: about 2g net per popper (depends on jalapeño size and your cheese brand).

METHOD B: Fathead Dough Mummy Poppers

If you want the classic mummy bandage look—clean strips, cute spacing—use this. The dough bakes golden and holds its shape.

• Make the dough base.

1. In a microwave-safe bowl: mozzarella + 2 tbsp cream cheese.
2. Heat 30 seconds, stir, then another 20–30 seconds until melty.

• Add dry + egg. Stir in almond flour, baking powder, salt, then the egg. It will look messy at first. Keep folding until it comes together. If sticky, wait 2–3 minutes; it firms as cheese cools.
• Knead lightly. Oil your hands. Knead 20–30 seconds until smooth.
• Roll thin. Between two sheets of parchment, roll to about 2 mm. Thin strips bake prettier and lower carbs.
• Cut strips. Use a knife or pizza cutter to make long ribbons about 5–7 mm wide.
• Wrap. Take a stuffed jalapeño and spiral strips around it with little gaps. Don’t cover the whole top—leave space for eyes later.
• Bake or air fry:

1. Oven: 400°F (200°C) for 12–16 minutes until golden with light brown edges.
2. Air fryer: 360–375°F (180–190°C) for 8–11 minutes.

• Eyes on. Cool 5 minutes. Add olive rings or your chosen eyes.

Dough method carbs: about 3g net per popper (a hair more than bacon, still low).

Air Fryer vs Oven

• Air fryer: faster, very crisp bacon/dough, great for small batches. Watch closely—edges go brown quick.
• Oven: best for big trays. Use a wire rack set over a sheet to keep bottoms from steaming in fat.

Make-Ahead Plan (For Parties)

• Up to 24 hours ahead: Seed and stuff the jalapeños. Cover and chill.
• Wrap just before baking. Bacon or dough goes on right before they hit the heat.
• Reheat: 350°F (175°C) for 6–8 minutes. Air fryer works too.
• Freeze (unbaked): Lay stuffed halves on a tray to freeze, then bag up. Wrap and bake from frozen, adding 2–4 minutes.

How Spicy Are They?

Mild to medium if you remove seeds and ribs. If you want very mild, after seeding, soak halves 10 minutes in cold water with a splash of vinegar, then pat dry. If you like heat, leave a small strip of rib inside or add a pinch of chili flakes to the filling.

Flavor Twists (Still Keto)

• Ranch Mummies: Add 1 tbsp dry ranch mix to the filling, skip extra salt.
• Bacon Cheddar Inside: Stir 1/4 cup finely crumbled bacon into the filling and still do the dough wrap outside.
• Buffalo Mummies: Mix 1–2 tbsp buffalo hot sauce into the filling + a bit more cheddar.
• Mexi Mummies: Add 1/2 tsp cumin and 1/2 tsp chili powder; finish with chopped cilantro after baking.
• Garlic-Parmesan: Replace mozzarella in filling with grated parmesan for a sharper bite; good with bacon wrap.
• Pepperoni Eyes: Tiny pepperoni bits pressed into sour cream dots for eyes—spooky but fun.

The Look: Getting That Cute Mummy Face

• Leave a gap near the top for the eyes.
• Add eyes after baking so they don’t slide or bleach out.
• If using olives, pick the cleanest rings from the jar, pat them dry first.
• Want glowing “eyes”? Mix a teeny dot of mayo with mustard and pipe two dots, tap a black sesame seed in the center.

Nutrition (Rough Guide)

Nutrition will vary by jalapeño size and cheese brand. Here’s a ballpark per popper:

• Bacon method: ~130–160 kcal, 10–12g fat, 7–9g protein, 2g net carbs.
• Fathead method: ~140–170 kcal, 10–12g fat, 7–9g protein, 3g net carbs.

If you need exact numbers, plug your brands and counts into a tracker.

Troubleshooting (Stuff That Happens, and Fixes)

• Cheese filling leaked out: You overfilled or peppers were sloped. Next time fill just to the rim, not domed. Bake on a rack so overflow drips away.
• Bacon blew off: Strips were too short or thick. Use thin bacon and spiral a bit tighter. You can “glue” ends with a tiny dab of cream cheese.
• Dough cracked: Dough was too cold or rolled too thick. Warm with hands 20 seconds and roll thinner.
• Bottoms soggy: Peppers weren’t dried after rinsing. Pat dry well. Also, use a rack.
• Too spicy: You left some ribs in or used small very hot peppers. Next batch, soak seeded halves in water + splash vinegar 10 minutes and rinse.
• Not spicy enough: Add a pinch of cayenne to filling or leave a tiny strip of rib inside next time.

Serving Ideas (Party-Ready)

• Board style: Pile mummies on a wood board with celery sticks, mini peppers, and a small bowl of ranch or sour cream.
• Graveyard tray: Spread shredded lettuce as “grass,” tuck in the mummies, and add olive “spiders.” Kids eat the theatrics up.
• Tailgate: Wrap in foil and keep warm in an insulated carrier. They hold 30–40 minutes and still taste great.
• With mains: They pair well with bunless burgers, pulled pork, rotisserie chicken, or a big salad.

Storage

• Fridge: 3–4 days in a lidded box. Reheat at 350°F (175°C) for 6–8 minutes.
• Freezer (baked): Cool fully. Freeze on a sheet, then bag. Reheat from frozen at 350°F for 10–12 minutes. Eyes go on after reheating.

My Short Notes From Making Too Many Batches

• Thin bacon is your friend for a clean wrap.
• Large jalapeños are easier to stuff and give better “face” space.
• Don’t skip parchment or a rack. Cleanup is kinder, bottoms stay nice.
• A small piping bag (or a zip bag with the corner snipped) makes stuffing tidy.
• Let them cool 5 minutes. Cheese firms up and you won’t lose fillings to the first bite.

Step-By-Step Recap (Bacon Method)

• Heat oven to 400°F (200°C).
• Halve, seed, rinse (optional), and dry jalapeños.
• Mix filling and stuff to the rim.
• Par-cook bacon 6–8 minutes (still floppy). Cut into ribbons.
• Wrap each pepper, leaving an eye gap.
• Bake 14–18 minutes on a rack until crisp and bubbly.
• Cool 5 minutes. Add eyes. Serve warm.

Step-By-Step Recap (Fathead Dough Method)

• Heat oven to 400°F (200°C).
• Halve, seed, and dry jalapeños. Stuff with filling.
• Melt mozzarella + cream cheese. Stir in almond flour, baking powder, salt, and egg.
• Knead, roll thin between parchment, slice into narrow ribbons.
• Wrap around peppers with small gaps.
• Bake 12–16 minutes until golden.
• Cool 5 minutes. Add eyes. Serve.

Can I Make Them Dairy-Free?

You can try dairy-free cream cheese and shredded vegan mozzarella in the filling. Texture will be softer, so chill the stuffed halves 20 minutes before wrapping. For the wrap, choose bacon (dough uses dairy). Still tasty, different vibe.

Can I Use Mini Bell Peppers?

Yes, and they’re sweet and mild. Count on more filling needed. They cook a bit faster because walls are thinner, so check 2–3 minutes early.

Air Fryer Timing Cheats

• Bacon mummies: 375°F (190°C), 10–13 minutes.
• Dough mummies: 360–375°F (180–190°C), 8–11 minutes.
  Always peek early the first time; every air fryer runs a little different.

A Quick Story (Why I Trust This Recipe)

I cooked three trays for a neighborhood Halloween. One tray bacon, one dough, one mixed. The kids called them “pepper mummies” and ignored the store snacks. Grownups argued over which wrap won. Bacon tray vanished first (no shock), but the fathead tray had the best smiles because the bandage look is spot on. By the end I had two lonely olive rings left on the table and nothing else.

Cost + Time Notes

• Time: 20 minutes prep, 12–18 minutes bake. First time will be a bit longer while you learn the wrap.
• Cost: Jalapeños are budget friendly; bacon or mozzarella is the splurge. Still cheaper than buying appetizer trays.

Pin-Worthy Tips (So Your Mummies Photograph Well)

• Bake on parchment for clean bottoms and easy lift.
• Aim for even gaps in the bandages, not too tight.
• Add eyes after baking; pat olives dry so they don’t smear.
• Shoot them in natural light if you’re taking photos for your board.
• A sprinkle of chopped chives on the tray makes them pop in the picture.

Exact Shopping List

• 10 medium jalapeños
• Cream cheese (8 oz / 225 g)
• Shredded cheddar (1 cup / 100 g)
• Shredded mozzarella (2 oz / 55 g for filling plus 1 1/2 cups / 170 g for dough method)
• Garlic (2 cloves) or garlic powder
• Onion powder, smoked paprika, salt, pepper
• Almond flour (3/4 cup / 75 g) + baking powder (1/2 tsp) + 1 egg (dough method)
• Bacon (10–12 slices) if doing bacon method
• Black olives for eyes (or sour cream + black sesame seeds)
• Optional: chives/green onion, chili flakes, ranch mix, buffalo sauce

Serving Size Guide (For Parties)

People always eat more than you plan. For a mixed snack table, I count 3–4 poppers per adult, 2 per kid. For a smaller group where these are the star, plan 5–6 per adult. Double the recipe and you’ll be safe.

Clean Keto Notes

• Use low-moisture mozzarella for the dough. Fresh mozzarella is too wet.
• Check bacon labels for added sugar; many brands have none.
• Almond flour needs to be superfine for smooth dough strips.
• If you want to cut carbs further, skip the dough and make all bacon mummies.

Leftover Ideas

• Chop leftover mummies and toss over a salad with ranch.
• Slice and stuff into an omelet—wildly good.
• Reheat and tuck into lettuce cups with a dollop of salsa verde.

Conclusion

Make a test batch on a random weeknight. Have two with a burger or chicken. See how easy they are, then run them for the party. They look fun, they taste like comfort food, and they keep your carbs tidy. You’ll be the person whose Halloween snacks actually get eaten, and you won’t be stuck with a tray of sad, untouched “cute” food.

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