Pumpkin Dip Recipe: Healthy Snack for Kids

Healthy Pumpkin Dip
Healthy Pumpkin Dip | Source
Pumpkins ripe for picking!
Pumpkins ripe for picking! | Source
A markerPlymoth Rock -
Plymouth Rock, Water St, Plymouth, MA PLYMOUTH, USA
[get directions]

Plymouth Rock, MA, the site of the pilgrims' first arrival.

History of Pumpkins

Pumpkins are thought to have originated in North America in Mexico. They have a strong tradition in American history with the first Thanksgiving with the Native Americans and Pilgrims. In fact, it is believed that the first pumpkin pie was shared at this now famous feast.

Pumpkins are grown all over the world today. We often associate pumpkins with fall since that is when they are harvested. From the carving of pumpkins during Halloween, to the wonderful pumpkin recipes that are shared during the Thanksgiving holiday, this squash is one that is loved by many.

However, with the readily available canned pumpkin, it is not necessary to wait until the fall to enjoy this delicious and healthy gourd. In fact, we made this wonderfully refreshing dip to enjoy on a summer afternoon.

Health Benefits of Pumpkins

Pumpkins have a brilliant orange color. They are high in beta carotene, vitamin A, and potassium. They are 90% water and have zero cholesterol. This makes pumpkins great for fighting some types of cancer as well as a heart healthy treat!

Traditional Pumpkin Dip

Most pumpkin dips are made with cream cheese. Although this is a very tasty way to enjoy the dip, it is not necessarily the most healthy. This healthier version of pumpkin dip is very tasty and gives you a surprisingly refreshing flavor from the orange juice concentrate.

How would you rate this pumpkin dip recipe?

5 stars from 3 ratings of Pumpkin Dip

Cook Time

Prep time: 10 min
Ready in: 10 min
Yields: Seven 3 oz. servings

Nutritional Facts for Pumpkin Dip

Nutrition Facts
Serving size: 3 oz.
Calories 60
Calories from Fat9
% Daily Value *
Fat 1 g2%
Carbohydrates 12 g4%
Fiber 1 g4%
Protein 1 g2%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Ingredients for Pumpkin Dip

  • 3 Tablespoons canned pumpkin
  • 1/4 cup Vanilla Yogurt, (I used Greek style yogurt.)
  • 1/4 Tablespoon Frozen Orange Juice
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon honey
  • 1/4 box Low-fat graham crackers (I used graham cracker sticks.)

Directions for Kid Friendly Pumpkin Dip

  1. Place all ingredients in a bowl and mix thoroughly.
  2. Pour a small amount of the dip into a little cup for individual kids or serve in a small dish for a party.
  3. Serve dip with graham crackers or sliced apples to dip.

Photo Guide to Making Pumpkin Dip

Click thumbnail to view full-size
Grace carefully adds the pumpkin puree to the bowl.Next Alex adds the orange juice concentrate.Add the yogurt and honey and then mix thoroughly.The kids have fun taking turns mixing the dip.
Grace carefully adds the pumpkin puree to the bowl.
Grace carefully adds the pumpkin puree to the bowl. | Source
Next Alex adds the orange juice concentrate.
Next Alex adds the orange juice concentrate. | Source
Add the yogurt and honey and then mix thoroughly.
Add the yogurt and honey and then mix thoroughly. | Source
The kids have fun taking turns mixing the dip.
The kids have fun taking turns mixing the dip. | Source

Fun Pumpkin Facts

Did you know...

  • pumpkins were once thought to 'cure' people of freckles?
  • in addition to the flesh of a pumpkin, the seeds and flowers are also edible.
  • the largest pumpkin ever grown weighed 1,140 pounds.
  • pumpkins are a great source of fiber.
  • pumpkins come in many colors other than orange, even pink!
  • pumpkins are really a fruit!
  • that the pilgrims sometimes made pumpkin beer?
  • pumpkins were an important food source for both the Native Americans and pilgrims.
  • pumpkins were used in the pie crust, not the filling by the pilgrims.
  • the first pumpkin pie was cooked by pilgrims in the pumpkin shell, not in a pie crust.

Pumpkin Books

While enjoying this delicious pumpkin dip, why not read a story or two about pumpkins?

From Seed to Pumpkin is a wonderful story that explains the life cycle of a pumpkin. It is a great way to teach your child about how the foods we eat do not just show up on the shelves of a grocery store.

It's Pumpkin Time helps children to feel the excitement of growing and harvesting your own pumpkins. It might even inspire them to want to find a place to plant their own pumpkin vines.


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Comments 28 comments

Denise Handlon profile image

Denise Handlon 4 years ago from North Carolina

Wow! There is so much you can do with yogurt, isn't there? I would not have thought of this. Great job with creativity and healthy recipe sharing.


Tenera 4 years ago

Having recently read about cans being lined with toxic BPA-containing resin I shall certainly wait to buy a fresh pumpkin.


cardelean profile image

cardelean 4 years ago from Michigan Author

There is! Is was a refreshing and delicious treat.


cardelean profile image

cardelean 4 years ago from Michigan Author

Tenera,I understand your concern about BPA lined containers, I also have this concern. Unfortunately they are found in all kinds of containers, including plastic containers and cups. There are some companies that have BPA free cans (usually the organic brands) and in some stores you can even find frozen pumpkin puree which would solve that BPA problem for you. Thanks so much for your visit.


Simone Smith profile image

Simone Smith 4 years ago from San Francisco

Pumpkin dip, huh? I've never seen pumpkin being used for dips before, but this sounds delicious! Thanks for the recipe :D


Kris Heeter profile image

Kris Heeter 4 years ago from Indiana

This sounds intriguing! I'm going to have try this out with my nieces and nephew. I'm looking forward to trying it out.


Ardie profile image

Ardie 4 years ago from Neverland

Did someone say pumpkin?! I LOVE pumpkin anything. This recipe is going in my favorites so I can make it all the time and I am NOT sharing with the kids =)


emilybee profile image

emilybee 4 years ago

Sounds yummy! Greek yogurt has many uses, I will try this sometime.


Haunty profile image

Haunty 4 years ago from Hungary

Ok, no one ever believes me when I say that tomatoes are a fruit. I wonder what they will say re pumpkins being a fruit. lol

Gotta love everything pumpkin, except maybe that they "cure" freckles.

Great Hub and great share by Ardie. :)


mattdigiulio profile image

mattdigiulio 4 years ago

YUM. What a creative idea, for kids and kids-at-heart!


randomcreative profile image

randomcreative 4 years ago from Milwaukee, Wisconsin

I have never had a pumpkin dip before, but I'm intrigued now! Thanks for the great recipe.


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

Wonderful pumpkin dip recipe. Cara, is it possible to use fresh pumpkin instead of the canned one? We get them a lot here so I just wanted to know.

This is a healthy recipe. Voted up, useful and interesting. Shared this too.


cardelean profile image

cardelean 4 years ago from Michigan Author

You are most definitely welcome Simone, thanks for stopping by to read and comment. :)


cardelean profile image

cardelean 4 years ago from Michigan Author

Great Kris, I hope that everyone enjoys it!


cardelean profile image

cardelean 4 years ago from Michigan Author

Haha, no one said you *have* to share with the kids! It was a really tasty and different snack from the usual treats we have. Hope you enjoy it!


cardelean profile image

cardelean 4 years ago from Michigan Author

I really have grown to love Greek yogurt and have also found it has sooo many uses. Thanks for visiting emilybee.


teaches12345 profile image

teaches12345 4 years ago

I love your hub topic, recipe and the posted books at the end. Great use of this fruit and love how you encourage others to think beyond Thanksgiving as the sole time to enjoy it.


mts1098 profile image

mts1098 4 years ago from InsideTheManCave

Greek Yogurt is the perfect substitute for cream cheese and this sounds absolutely perfect - if you add some cherry stuff :) ...cheers and thanks


cardelean profile image

cardelean 4 years ago from Michigan Author

Haha,that is so funny Haunty! I didn't really like pumpkin growing up (I think we just didn't have it enough) but I have grown to love it. I agree, I'll keep my freckles. :) Thanks so much for the visit and thanks Ardie for the share!!!


cardelean profile image

cardelean 4 years ago from Michigan Author

Thanks mattdigiulio it is great for everyone that likes pumpkin or is interested in adding a little healthier foods to their diet. Glad to have had you visit.


cardelean profile image

cardelean 4 years ago from Michigan Author

You're welcome Rose, hope you enjoy it!


cardelean profile image

cardelean 4 years ago from Michigan Author

Although I haven't tried it with fresh pumpkin rajan jolly, I cannot imagine why it wouldn't work. I hope that you get a chance to try it. I appreciate your votes up and share! :)


cardelean profile image

cardelean 4 years ago from Michigan Author

Thanks teaches. As a teacher and book lover, I'm always looking for ways to connect books to just about anything that we do in my house!


cardelean profile image

cardelean 4 years ago from Michigan Author

Yes Greek Yogurt is amazing stuff mts! I'll have to make some with the cherry stuff next time for the grown ups!!! :)


Gretchen Ferce profile image

Gretchen Ferce 4 years ago from Arizona, USA, 85640

This is a great recipe... I will try this for my nice too.. Great share...


cardelean profile image

cardelean 4 years ago from Michigan Author

Great Gretchen, I hope you and your niece enjoy it!


Danette Watt profile image

Danette Watt 4 years ago from Illinois

Sounds like an easy but healthy dip to make. Gave it 5 stars for ease and healthfulness.


cardelean profile image

cardelean 4 years ago from Michigan Author

It is quick and tasty. Thanks for the stars! :)

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