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Healthy Pumpkin Dip

This healthy pumpkin dip is creamy and packed with pumpkin pie goodness. This easy recipe is ready in 5 minutes and perfect for a healthy fall treat!

There is a bowl of healthy pumpkin dip filled with light orange dip, topped with spices. There is also a bowl of cinnamon bear bites.

What is healthy pumpkin dip?

Healthy pumpkin dip is a no-bake dessert dip that tastes just like pumpkin pie! It’s creamy, delicious, and served chilled. Although it's a dip, you might want to eat it with a spoon.

Healthy pumpkin dip

This healthy pumpkin dip is creamy, sweet, and tastes like pumpkin pie goodness. This easy recipe is as simple as adding all the ingredients to a bowl, mixing everything together, and letting the dip chill in the fridge. After 5-minutes, this healthy fall treat is ready to enjoy! Serve it with apple slices, pita chips, or graham crackers. You can even add some mini chocolate chips on top!

This recipe is perfect when you need a dessert or afternoon snack to curb your sweet tooth without indulging in a bunch of sweets. It’s also great for fall parties or potlucks with a group of friends! Whip up this healthy pumpkin dip recipe with serve with some Bear Bites for a really tasty pumpkin treat.

There is a bowl of healthy pumpkin dip filled with light orange dip, topped with spices. There is also a bowl of cinnamon bear bites. There is a bear bite holding up the healthy pumpkin dip as well.

Why is this recipe unique?

Let’s be honest: pumpkin desserts are great. We really only enjoy them for a few months of the year, so let's try to take advantage of the season! While there are nights I will take advantage of indulging in the real-deal pumpkin desserts, I like that this recipe is made with healthier ingredients and is the perfect solution for the pumpkin craving.

Unlike typical creamy dips that are made with cream cheese, this one is lightened up with greek yogurt. It has more protein and less fat, but tastes just as delicious as any pumpkin dip!

What ingredients do I need?

I try to make all of my recipes as easy and simple as possible. This recipe only has 6 ingredients! Here’s what you’ll need:

  • Vanilla greek yogurt - This is important to make the dip creamy! Using greek yogurt will add protein as well. A single-serving container of vanilla greek yogurt is the perfect size for this recipe.
  • Pumpkin puree - A scoop of pumpkin puree is going to be the star of the recipe for this healthy pumpkin dip. Mixed with the greek yogurt, the pumpkin will add creaminess to the dip as well.
  • Cool whip - Adding this ingredient will make the dip more fluffy.
  • Vanilla - A little bit of vanilla will create add more sweetness to the recipe.
  • Cinnamon - Most fall recipes contain a little bit of cinnamon, which is why we're adding some to this recipe!
  • Pumpkin pie spice - Because we're embracing pumpkin pie, pumpkin pie spice is definitely going into the dip!

Can I make substitutions to this recipe?

I haven’t tested many of the ingredient swaps, but I would bet you can make the necessary changes based on your dietary needs and available ingredients. Here are a few ideas you can try:

  • Greek Yogurt – Using greek yogurt will add more protein and less fat to the recipe. Typically, a dip like this uses cream cheese for the base, and you’re more than welcome to use that if you would prefer. If you’re dairy-free, you could use a plain DF yogurt substitute.
  • Cool Whip Lite – You can use any type of whipped topping for this recipe. If you prefer not to add any, the recipe will still work okay as well.
  • Pumpkin & Pumpkin Pie Spice - I would recommend keeping these for this recipe if you're wanting it to taste as close to pumpkin pie as possible.
  • For a Sweeter Recipe: If you try this healthy pumpkin dip isn't sweet enough for your liking, try adding cool whip or another sweetener like stevia or honey.

How long does it take to make this recipe?

This recipe takes about 5 minutes to make. This is a one-bowl recipe so you’ll need to dump all of your ingredients into a bowl and stir! It's also a no-bake recipe: no oven required! The only “cooking” is the time when the dip will sit in the fridge for a few minutes to chill. Trust me, this recipe is so quick and easy!

How do I store this recipe?

This recipe makes about four servings, so you might not have much for leftovers (trust me, it’s good!) If you do have any leftovers, they can be stored in an airtight container in the fridge for 4-5 days.

What is the process for this recipe?

Get ready for the easiest recipe instructions...

  • Combine all ingredients to a large bowl.
  • Mix well.
  • Place in the fridge to chill before serving.
  • Enjoy!

What should I dip into this?

There are so many yummy things to dip into this healthy cake batter dip! Here are some ideas:

  • Bear Bites – These crunchy higher-protein graham cracker snacks are my favorite thing to dip! My favorite for this dip are the cinnamon and honey flavors.
  • Strawberries
  • Apples
  • Animal Crackers
  • Pretzels
  • Teddy Grahams
  • Vanilla Wafers
  • Pita Chips
There is a bowl of healthy pumpkin dip filled with light orange dip, topped with spices. There is also a bowl of cinnamon bear bites.

Looking for something similar?

If you're looking for more healthy dessert recipes, try these popular recipes:

If you're looking for more pumpkin recipes:

More recipe tips

The recipe is so quick and easy to make! Here are a couple of tips that might help:

  • If you make the recipe as is and don’t think it is sweet enough, try adding more Cool Whip. You could even add another sweetener like stevia or honey!
  • This recipe is set to make four servings. If you want to make more, just double or triple it!
  • For the best results, make this a few hours before you need it so it can get nice and cold in the fridge before it is time to enjoy.

Can I have the recipe?

If you try this recipe and love it, please rate it and me know your thoughts! I hope you enjoy this healthy pumpkin dip as much as me!

There is a bowl of healthy pumpkin dip filled with light orange dip, topped with spices. There is also a bowl of cinnamon bear bites.
Print Recipe
5 from 3 votes

Healthy Pumpkin Dip

This healthy pumpkin dip is creamy, sweet, and delicious! This easy pumpkin recipe only takes 3 minutes to make.
Prep Time2 mins
Cook Time10 mins
Course: Dessert
Cuisine: American
Keyword: dessert, healthy dessert, pumpkin, pumpkin pie
Servings: 4
Calories: 76kcal
Author: Jordan Smith

Equipment

  • Mixing Bowl
  • spoon

Ingredients

  • 1 cup vanilla greek yogurt 1 small container
  • ½ cup pumpkin puree
  • ½ cup cool whip
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 1 tsp pumpkin pie spice

Instructions

  • Combine all ingredients to a large bowl.
  • Mix well.
  • Place in the fridge to chill before serving.
  • Enjoy!

Notes

This recipe is perfect for two servings, but can be doubled or tripled for a larger quantity. 

Nutrition

Calories: 76kcal | Carbohydrates: 13g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 26mg | Potassium: 124mg | Fiber: 1g | Sugar: 10g | Vitamin A: 4783IU | Vitamin C: 1mg | Calcium: 27mg | Iron: 1mg
Recipe Rating




Erin

Monday 29th of November 2021

So good! I make for fall and Christmas get togethers and it’s always the 1st thing to go!

Kim

Wednesday 17th of November 2021

Such a good dip to satisfy your sweet tooth! It’s perfect for fall time, or really any time. I will definitely be making it again!

rbn0818

Saturday 23rd of October 2021

When you are in a munchy, sweet tooth mood, but want to have some accountability with your food choices, this is a great option! Love that it has simple ingredients that I already had on hand for a fall treat. ( and yes, mini chocolate chips were added as well, because #chocolate)