Syn Free Pumpkin Sushi | Slimming World

These Syn Free Pumpkin Sushi are a perfect savoury option for a healthy Halloween treat. They’re easy to make and great to keep the kids busy in the run up to Halloween!


For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍

Now, the first thing to point out is that this recipe uses Black Olives. We used Tesco Pitted Black Olives in Brine which are 2 syns for 25g. We used 2 Olives which weighed approximately 2g each, and we’re slicing them up and using less than a slice on each pumpkin so it’s up to you if you want to syn the olive or not.

Personally we wouldn’t syn it as the amount we’re using is negligible (If we were eating more than a whole olive then we would syn it). As we’ve said, the choice is yours whether you syn it or not.


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You should be able to get the orange food colouring for these Syn Free Pumpkin Sushi from the supermarket. But if you can’t find any you can pick some up on Amazon.

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Syn Free Pumpkin Sushi | Slimming World

Votes: 2
Rating: 5
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Prep Time

Cooking Time

portion 5 minutes 15 - 20 minutes



Slimming World 

33kcal 2

Smart Points (Flex/Freestyle)



Per portion Per portion Per portion
Gluten Free icon Dairy Free icon
Please Note - If portions are changed, then points/values will not change and will need to be worked out by yourself. We're working on this!
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  1. Peel the carrots and chop then roughly. Cover with water, add a little salt and pepper. Cook until the carrots are cooked through
  2. While you're waiting for the carrots to cook, put the rice and water in a pan. Add the turmeric, Garam Masala, Rice Wine Vinegar and orange food colouring
  3. Cook the rice as per packet instructions (probably around 15 minutes or so)
  4. Drain the carrots and puree them in a food processor
  5. Mix the carrot puree in with the cooked rice. Check the seasoning and then leave to cool enough to handle
  6. Take 2 tablespoons of rice and mould it into a pumpkin shape. If the rice sticks to your hand then wetting your hands with a bit of water will help
  7. When you have moulded the rice (you should get about 12 from the mix) cut 6 thin slices of olive, then cut each slice in half to make a mouth
  8. Cut another few slices of olive, then cut 24 small cubes out of the slices. These will become the eyes
  9. Press a mouth and 2 eyes into each rice ball to form the face of the pumpkin
  10. Cut the tip off 12 green beans and stick them in the top of each 'pumpkin'
  11. Chill, then keep refrigerated until you're ready to serve

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!


We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? 

Click here for our oven temperature conversion guide.

If making this recipe Gluten Free please make sure to check the ingredients that you’re using

Especially things such as; 

- Stock cubes
- Soy sauce - substitute with Tamari.
- Worcestershire sauce - substitute with Henderson’s Relish.
- Etc.


Syn values given are correct at time of writing but may not always be accurate.

This website is UNOFFICIAL and in NO WAY part of or representative of Slimming World. 

We aren’t trained by Slimming World nor authorised to give Slimming World advice. Any advice given here should not replace the advice of your Slimming World consultant.

Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

Although attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will be responsible for any loss or damage resulting for your reliance on nutritional information.

We kindly ask that you share this recipe via the share buttons and not via screenshots. 

As our recipes change often in accordance with syn value changes, we want to ensure that they're as accurate as possible at all times. 

If you use or re-create our recipes we kindly ask:

  • That you credit us by not only screenshot but linking to our original recipe post
  • You don't reproduce the recipe in full
  1. Fantastic idea, I have the miss slinky and mr sleek party on Tuesday in class so I will do these and let you know how they go down 🎃

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Slimming World Recipes
A blog started by 2 chefs on their Slimming World journey, evolving into an epic adventure shared by many!