This Pumpkin Dip Recipe is a healthier version of pumpkin pie dip. It uses pumpkin puree and yogurt for a low-calorie, low-fat, and low-sugar appetizer to enjoy at holiday parties.
This pumpkin dip has become a staple at all of our fall gatherings from early September through Thanksgiving. We love to dip apple slices in the dip, but you can dip graham crackers or ginger cookies if you prefer.
Traditional Pumpkin Pie Dip might be considered a healthier alternative to caramel dip, but it often calls for vanilla pudding, so it is still loaded with sugar.
I actually wanted to create a Healthy Pumpkin Dip. Since this dip is lower in sugar, fat, and calories than most other pumpkin dips I felt that I succeeded, but my daughter said I should just add the fact that it is healthy as a side note because she finds the term “healthy” a turnoff in snack food. She is young and has the metabolism of a hummingbird, so I ignored her advice. For the rest of us, this tastes like pumpkin pie filling, without the guilt.
This healthy pumpkin pie dip recipe is quick and easy. It only requires 4 ingredients and you can make it in less than 5 minutes, but for the best flavor refrigerate it for at least an hour before serving to give the flavors time to meld.
Healthy Recipe Substitutions
We all do better on different types of diets. I have included substitutions, so you can adapt this recipe to your dietary needs.
Dairy-Free Substitutions:
To make this pumpkin pie dip dairy-free, substitute Vanilla Coconut Milk Yogurt or Vanilla Almond Milk Yogurt for the yogurt in the recipe.
Sugar Substitutions:
This recipe calls for 3 tablespoons of brown sugar. Over the years, I have moved to using coconut sugar in place of brown sugar. But if you need to reduce your refined sugar intake further, you can use any 1 for 1 sugar substitute in place of the sugar. I like Just Like Sugar which uses chickory root as the sweetener. Some people prefer Swerve which uses Erythritol as the sweetener. You can find these sugar substitutes at your local health store, but all of these sweeteners can usually be found for less at Thrive Market, so do a little comparison shopping before you make your purchase.
Low-Carb Substitutions:
The pumpkin puree does have some carbs and we can’t remove that or we have to change the name of the dip. However, you can lower the carbs, by replacing the sugar with Just Like Sugar or Swerve. You can further lower the carbs by replacing the yogurt with 4 ounces of cream cheese or using a 4.5 ounce container of The Greek Gods Keto-Friendly Vanilla Yogurt.
Healthy Pumpkin Dip Recipe
- ½ cup pumpkin puree
- ½ cup plain yogurt or vanilla yogurt
- 3 tablespoons brown sugar, coconut sugar, or a 1-to-1 sugar substitute
- 1½ teaspoons pumpkin pie spice (Pumpkin Pie Spice Mix Recipe)
- Add the pumpkin puree, yogurt, sugar, and pumpkin pie spice to a medium bowl.
- Mix until the ingredients are thoroughly combined.
- Refrigerate for 1 -2 hours.
You can pair Pumpkin Dip with sliced apples, sliced pears, ginger cookies, or cinnamon crackers.
Printable Recipe for Healthy Pumpkin Dip
- ½ cup pumpkin puree
- ½ cup plain yogurt
- 3 tablespoons brown sugar
- 1½ teaspoon pumpkin pie spice (Pumpkin Pie Spice Mix Recipe)
- Add the pumpkin puree, yogurt, sugar, and pumpkin pie spice to a medium bowl.
- Mix until the ingredients are thoroughly combined.
- Refrigerate for 1 -2 hours before serving
Lisa @ Allergy Free Vintage Cookery says
Thanks for coming to the party Alea! Can’t wait to try these 🙂
Lisa @ Allergy Free Vintage Cookery says
Hi Alea! Thanks for voting for my zucchini soup 🙂 This pumpkin dip looks delicious…would you be interested in linking them to my new link party, Allergy Friendly Lunchbox Love? I know my kids would love to find this dip with their fruit in their lunchboxes! The party goes live tomorrow morning (Friday) at 6am at http://allergyfreecookery.blogspot.com. Hope to see you there!
Lisa
Alea says
Thank you. I will link up tomorrow morning!
Cara@homespunkitchen says
Looks super yummy! I have made a pumpkin dip with pumpkin and cream cheese, but I am going to try this one! Stop over for a visit sometime…
Cara
http://homespunkitchen.blogspot.com/2011/09/freezer-cooking.html
Jane says
This looks awesome! I was looking for something fast, easy and healthy to make for our small group tonight. This is it–thanks for sharing it!
Jane at frugalfineliving.com
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Candace says
I love the idea of a Pumpkin Dip and that it is healthy makes that idea even better. With the temps dropping, this is just the sort of snack that we would enjoy. Thank you for sharing your recipe! I’m pinning this one.
Swathi says
Pumpkin dip looks delicious, love to make this at home. Thanks for hosting and sharing Hearth and soul blog hop. You are always wonderful host.
carolinaheartstrings says
What a great idea. I love pumpkin anything so I am definitely trying this one. Come over and visit. We have some really terrific apple recipes to share.
Linda says
I love the idea of this dip! So much healthier than the caramel one. Thanks for visiting my blog the other day!
Michelle says
When you get older it seems like the term “healthy” is something you seek out in snack foods. Lol! I’m more like a turkey than a hummingbird.
Pumpkin goes well with turkey, right?!
Kitchen Belleicious says
Pumpkin Dip! YEAHHHHHH! I have looked for a good recipe forever it seems and never sure of one to use but I know you have the best recipes so this one is on my to do list! It looks incredible
April @ The 21st Century Housewife says
Oh what a lovely idea! My mouth is watering just thinking about how lovely your Pumpkin Dip would taste with apples, pears and ginger cookies – oh my!