Healthy Pumpkin Dip

Close up of the Pumpkin Dip

Want to be the next hit at your upcoming holiday party? Serve this yummy and healthy Pumpkin dip. Everyone will be licking the bowl (or pumpkin) clean.

Need a reason to look like a rockstar in your kids’ eyes? Or look like Betty Crocker at your next book club or pot luck? Make this recipe and everyone will be high-fiving you like you just won the Super Bowl. Sadly, this recipe is  not Paleo but it is still a very healthy low calorie snack that everyone will love this season. I came across this recipe last year on Pinterest (of course) and I knew I had to make it.

Serve it with apples, pears, graham crackers, etc and it will be sure to be a hit. My kids ask for this dip year round. I told you pumpkin flavored ANYTHING is too good to limit to just cooking in the fall. This was so good that when we ate this tonight after dinner, my entire family was silent. You can tell something is good when everyone is too busy eating to talk.


1.0 from 1 reviews

Healthy Pumpkin Dip
Prep time
Cook time
Total time
Every time I bring this to parties, get togethers, or my kids’ school functions, I get so many compliments. It is so tasty and low in saturated fat!
Recipe type: Healthy Dessert
Cuisine: Holiday, Festive,
Serves: 8-10
  • 1 (15 oz) can of pumpkin puree (not pumpkin pie filling)
  • 1 (5 oz ) box of instant vanilla pudding (just the powder, don’t make the pudding)
  • 1 (16 oz )container of cool whip (low fat or fat free)
  • ½ tablespoon of Pumpkin Pie Spice*
  • ½ tablespoon of Cinnamon
  • 1 small pumpkin (for decorative reasons only, can skip)
  • * If you don’t have pumpkin pie spice you can make it at home
  • Makes 2 teaspoons:
  • 1 teaspoon of ground cinnamon
  • ¼ teaspoon of ground nutmeg
  • ¼ teaspoon of ground ginger
  • ⅛ teaspoon of ground cloves
  1. Mix pumpkin, pudding mix, cool whip, and pumpkin pie spice together by hand in a very large bowl.
  2. Chill for an hour before serving. In my opinion, the cooler it is the better. Meanwhile, carve your pumpkin! Again this optional.
  3. Sprinkle with cinnamon, and serve with fresh apples slices, pears, graham crackers, or ginger snaps.


Healthy Pumpkin Dip Recipe Ingredients

Healthy Pumpkin Dip Recipe Ingredients

Ready to mix all the ingredients for this healthy pumpkin dip

Ready to hand mix all the ingredients for this yummy and healthy pumpkin dip

Pumpkin Dip all mixed up

Pumpkin Dip all mixed up

Healthy Pumpkin Dip with fruit and graham crackers

Healthy Pumpkin Dip with fruit and graham crackers

Pumpkin Dip and apples and graham crackers

Another close up of this Pumpkin Dip served with apples and graham crackers.


What was the verdict? Was it finger looking good? What else did you serve it with? I love feedback almost as much as I love this dip, so don’t hold out on me 🙂


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7 Responses to “Healthy Pumpkin Dip”

  1. MarilynOctober 23, 2012 at 1:21 pm #

    The kids and I made this dip last week. It was awesome. Unfortunately, we didn’t use any fruit or crackers. Just our spoons 😉
    Looks great Laura! A yummy recipe to share and super quick and easy.

  2. LauraOctober 23, 2012 at 8:25 pm #

    Spoons are great and I agree the “pudding” is good by itself! I was actually planning on bringing it in to the boys’ classes for their Halloween party. It was THAT good! Thanks for commenting! Keep them coming.

  3. KrisOctober 9, 2013 at 5:21 pm #

    Sadly I am disappointed that the heading of this is “healthy” pumpkin dip but then as I read one main ingredient is Cool Whip and a box of instant pudding filled with a bunch of who knows what. It might be tasty but healthy this is NOT.

    • LauraOctober 9, 2013 at 8:33 pm #

      Yes Kris, I agree with you and admit this recipe is not 100% healthy but it is better than eating a candy bar or other fall candies, cakes, or ice creams. This recipe was an older recipe I made during my transition to Paleo. I never claim to be perfect or eat 100% Paleo. I make the best choices I can and I never judge anyone, especially those who are just starting out on their quest to obtain a healthy lifestyle. I applaud and support any progress. I will let you know that I am working on a Paleo version of this recipe and hope to get it on the blog by the end of the month.

      • KrisOctober 11, 2013 at 2:36 pm #

        Hi Laura,
        I wasn’t judging YOU. I was judging the title of the dish. I was merely stating that it shouldn’t be called “healthy” pumpkin dip. Something that is made of Cool Whip & packaged instant pudding isn’t healthy and it is deceiving to be looking for something healthy to get this on an internet search because it’s so titled. I also have to disagree with you that eating this dip is a healthier option than some cakes or ice creams, that are homemade from NATURAL ingredients. I also have to disagree that this some how should be on the diet of someone on the “quest of a healthy lifestyle”. Maybe you should read the ingredients of Cool Whip and the instant pudding.

  4. ginger PillDecember 4, 2014 at 7:13 am #

    Hi, i read your blog from time to time aand i own a sijilar one and i was jist wondering if you
    get a lot of spam remarks? If so how do you protect against it,
    any plugin or anything yoou can advise? I get so much lately it’s driving mme insane so aany help is very
    much appreciated.

    • LauraJanuary 25, 2015 at 9:04 pm #

      Ginger I use Akismet, an anti spam plug in. It’s free too! Try it out! Good Luck!

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