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Easy Pumpkin Dip Recipe

Updated on December 12, 2015
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Marcelle enjoys preparing delicious meals for family and friends. She especially loves creating original, healthy vegetarian recipes.

Planning a party or looking for something easy to bring to a party or family gathering? This simple and sweet pumpkin dip will impress your guests and save you time in the kitchen. Easily prepared in just ten minutes, it works well for guests of all ages and can be served as an appetizer, dessert, or snack. You can pair it with graham crackers, ginger snaps or for a healthier snack, apple slices.


Healthy Pumpkin

Pumpkin tastes great but also packs great nutrition in so many dishes while adding little calories. Try substituting pureed pumpkin for oil in recipes and adding pumpkin in to slow cooker meals and casseroles. See more suggestions on how to incorporate pumpkin in recipes below. Here are just a few of the nutritional highlights that pumpkin offers:

  • Fiber
    Four grams of fiber can be found in each half-cup of pumpkin puree. A high-fiber diet helps to lower heart disease risk, improves digestion, and helps manage your appetite by making you feel full faster. According to the most recently published Dietary Guidelines for Americans, the daily dietary fiber requirement is 25 grams for women and 38 grams for men.
  • Vitamin A
    Pumpkin puree supplies seven times the Recommended Daily Allowance (RDA) for Vitamin A in a single, one-cup serving. Vitamin A is important for good vision and a healthy immune system. The beta carotene found in pumpkin is a powerful antioxidant that helps protect cells from free radical damage.
  • Iron
    Iron carries oxygen through your red blood cells to all parts of the body, affecting energy levels. Pumpkin is a great source of this mineral. One cup provides 3.8 milligrams of iron.
  • Potassium
    Potassium is important to healthy heart function, helping this muscle and all the other muscles in your body to contract. Nerve cells in the body use potassium to communicate throughout the body. Pumpkin provides a good supply of this nutrient.

Organic pumpkin is affordable and doesn't include any nasty pesticide residues.
Organic pumpkin is affordable and doesn't include any nasty pesticide residues. | Source

Try Pumpkin in Many Recipes

A versatile and healthy ingredient, pumpkin puree can be incorporated into many recipes. This pumpkin dip recipe offers just one way to use pumpkin in cooking. Here are some other suggestions.

Pumpkin Cornbread Muffins
Pumpkin Cornbread Muffins | Source
  • Breads & Muffins
    Most have enjoyed a slice of pumpkin bread, usually around the Thanksgiving holiday, but you can incorporate pumpkin puree and many types of breads and muffins. Try these Pumpkin Cornbread Muffins.

  • Substitutions
    Use pumpkin puree in place of oil in baked goods like brownies, sweet breads, and cakes. You will maintain the flavor while lightening up the recipe's calorie and fat content plus you will be adding healthy fiber.


Easy Pumpkin Dip Recipe

You can make this dip up to two days in advance. Check out the dip options below but don't be limited to these suggestions. Be sure to save a little for an easy, low-calorie snack with apple slices.

Prep time: 10 min
Ready in: 10 min
Yields: 16 Servings
5 stars from 2 ratings of Easy Pumpkin Dip

Dipping Suggestions

  • Ginger cookies
  • Apple or pear slices
  • Grahm cracker sticks or squares
  • Cinnamon pita chips


  • 12 ounces 1/3-less-fat cream cheese
  • 1/2 cup packed brown sugar
  • 1 cup pumpkin puree
  • 1 teaspoon ground cinnamon
  • 1 teaspoon pumpkin pie spice
  • 1/2 teaspoon ground ginger
  • 2 tablespoons 100% maple syrup
  • 1 teaspoon vanilla extract


  1. Beat cream cheese, brown sugar, and pumpkin in a medium bowl with a mixer at medium speed until well combined.
  2. Add syrup, spices, and vanilla and beat until smooth. Cover and chill 30 minutes before serving.
Nutrition Facts
Serving size: 16 servings
Calories 90
Calories from Fat36
% Daily Value *
Fat 4 g6%
Carbohydrates 10 g3%
Fiber 1 g4%
Protein 2 g4%
Sodium 93 mg4%
* 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.
Start with cream cheese, brown sugar and pumpkin and beat at medium speed. Next add syrup, spices, and vanilla extract.
Start with cream cheese, brown sugar and pumpkin and beat at medium speed. Next add syrup, spices, and vanilla extract. | Source
Beat all ingredients until smooth.
Beat all ingredients until smooth. | Source

Organic Pumpkin Puree

This organic pumpkin puree is the next best thing to using fresh pumpkin puree. The advantage of using canned pumpkin is the time saved preparing a recipe. Using this organic product will keep the flavor fresh plus you will not need to worry about pesticide residue. Find this and a few other organic brands at whole food stores on online. Typically prices are less expensive when purchased online.




Corleone, Jill. "What Are the Health Benefits of Eating Pumpkin Puree?" LIVESTRONG.COM. LIVESTRONG.COM, 11 Jan. 2014. Web. 11 Sept. 2014. <>.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office, December 2010.


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    • AliciaC profile image

      Linda Crampton 2 years ago from British Columbia, Canada

      I love pumpkin puree and often use it as a fat substitute in baking. I also add a sweetener to it and then eat it as a dessert. Your dip recipe sounds delicious! What a great way to use pumpkin puree.

    • nanospeck profile image

      Akhil Anil 3 years ago

      Its a very good article. very special cookies. thank you

    • caseymel profile image

      caseymel 3 years ago from Indiana

      Yum! I tried it a few years ago at a party, but never had the recipe until now. Thanks!

    • My Bell profile image

      Marcelle Bell 3 years ago

      Thank you, creatively, purl3, jerzimom and Susan! Love your comments! This is such an easy and yummy dip to make. My kids really love it (especially dipping gingersnap cookies).

    • Susan Recipes profile image

      Susan 3 years ago from India

      Wow.. This pumpkin dip sounds good. Thanks for sharing.

    • Jerzimom profile image

      Cheryl Fay Mikesell 3 years ago from Ladysmith, WI

      This sounds really good. Ive never heard of it before.

    • purl3agony profile image

      Donna Herron 3 years ago from USA

      My mother went to a cooking class recently where they made a similar dip, and served it with apple slices. She said it was delicious! I will definitely have to give your recipe a try! Thanks for posting and sharing :)

    • creativelycc profile image

      Carrie L. Cronkite 3 years ago from Maine

      Looks so good! I will have to try this!