This post may contain affiliate links. Please read our disclosure policy.
This healthy pumpkin cream cheese dip only takes 5 minutes to make and it tastes like pumpkin cheesecake. It’s the perfect fall appetizer or dessert served with apples or gluten free graham crackers! Dairy free option included.
What Makes This Recipe Great
This pumpkin cream cheese dip makes a great last-minute appetizer or dessert for any of your fall gatherings! It tastes just like pumpkin cheesecake and is made with healthy ingredients like Greek yogurt, pure pumpkin puree, and maple syrup. You can easily make this pumpkin cream cheese dip dairy free using dairy free cream cheese and dairy free yogurt. This recipe only takes 5 minutes to throw together and you can make it up to a day in advance!
Recipe Highlights:
- Easy
- Super quick to make
- Inexpensive
- Versatile
- No processed or artificial ingredients like Cool Whip
- Tastes like a decadent dessert
- Gluten free
- Macro-friendly with 15g carbs, 4g protein, and 8g fat per serving
Ingredient Notes
Pumpkin puree – Look for the canned kind where the ingredients are just pumpkin. You do not want to use pumpkin pie filling.
Cream cheese – You can use regular, low fat, or dairy free (I like Kite Hill brand).
Greek yogurt – I like to use non-fat plain Greek yogurt. Feel free to use your favorite dairy free Greek yogurt if preferred.
Maple syrup – Make sure to look for pure 100% organic maple syrup.
Pumpkin pie spice – this is a combination of cinnamon, nutmeg, cloves, ginger, and allspice.
Coconut sugar – You can sub brown sugar if preferred.
How To Make Pumpkin Cream Cheese Dip
- Combine all of the ingredients into a food processor or blender.
- Blend until smooth and creamy.
- Put in a bowl, top with chopped pecans if desired, and serve with apple slices or gluten free graham crackers. I love Simple Mills Sweet Thins!
Recipe FAQ’s
This recipe doesn’t call for pumpkin flavored cream cheese, but you could certainly use it in place of regular for extra pumpkin flavor! Pumpkin cream cheese has a slight pumpkin / cinnamon flavor without being overbearing.
This dip will stay good in the fridge for up to 5 days.
Yes! Simply use Kite Hill or other dairy free cream cheese and dairy free Greek yogurt of choice. Please note this will change the protein content.
I love serving this dip with Simple Mills Sweet Thins, which are like little bite-sized healthier gluten free graham crackers. Apples are also delicious – I like to do a mix of Honeycrisp and green apples!
Yes, this recipe is gluten free.
Other Gluten Free Pumpkin Recipes
Gluten Free Pumpkin Muffins with Dairy Free Cream Cheese Frosting
GF Pumpkin Pie with Graham Cracker Crust
Healthy Pumpkin Cream Cheese Dip
Equipment
Ingredients
- 1.5 cups pumpkin puree
- 8 oz cream cheese, sub plain Kite Hill for dairy free
- ½ cup plain non-fat Greek yogurt, sub dairy free Greek yogurt if desired
- 1 tbsp pumpkin pie spice
- 2 tbsp maple syrup
- ¼ cup coconut sugar
- 1.5 tsp vanilla extract
Instructions
- Combine all of the ingredients in a food processor or blender and blend until smooth and creamy.
- Top with chopped pecans, if desired, and serve with apples or graham crackers. Enjoy!
Notes
Nutrition
All nutrition facts are an estimate and automatically calculated. While I fact check them using My Fitness Pal, please note that they may not always be 100% accurate and depend on ingredients used. Weigh your total and divide by the number of servings for the most accurate grams per serving size.
Absolutely delicious
Will be making this for a Christmas open house we have at our family business in November
Thanks for another yummy recipe
Thanks Sandra!
This dip is delicious!
Thanks Erin!
This dip is delicious!
Delicious healthier dip!! Made it for a football gathering and was definitely a hit! I used 1/3 less fat cream cheese and tasted great.
Yay! Thanks Julie!
This pumpkin dip is delicious!
I subbed dairy-free yogurt and everyone loved it!
Thank you Mary for all your wonderful recipes 🙂
Thank you Terri!
So easy and good! And the fact that it’s healthy makes it even better.
Thanks Robin!