Pumpkin Pie Dip

Who said it has to be fall to enjoy pumpkins?

That’s why I created this fun Pumpkin Pie Dip. It takes the delicious flavors of pumpkin pie and whipped topping and makes it cold and complementary to other winter fruits, graham crackers, gingersnaps or whatever strikes your fancy!

This is a great treat to take to a holiday party and I make my first batch starting around Halloween. It’s a hit with both children and adults. When I think of November, I think of Thanksgiving and somehow the Pumpkin Pie Dip always makes an appearance on our Thanksgiving dinner table, often by special request. This dip even works at your Christmas Day holiday table. I especially enjoy it as a little treat after the kids go to bed on Christmas Eve – there’s always last minute gift wrapping to do and mom and dad need a surge of healthy energy to get through the night!

Health Benefits of Pumpkin

The key ingredient here is obviously pumpkin. But how much do you really know about the fall staple? Let’s take a closer look at the health benefits of pumpkin. Pumpkin happens to be a superfood. One cup of mashed pumpkin contains more than 200 percent of the recommended daily intake of vitamin A, which is good for your vision. Pumpkins protect the skin and contain beta carotene, which may help fight cancer. Like bananas, pumpkins can help replenish the body after a workout. In fact pumpkin has 564 milligrams of potassium to a banana’s 422, making it an excellent recovery meal. We all know that vitamin C is important, and pumpkin will give you 20 percent of your recommended daily intake. The orange vegetable is also an excellent source of fiber, which aids in weight loss.

Now that we’ve got that out of the way, let’s have some fun by making this dip!

What You Need

15 oz can pumpkin
3/4 cup brown sugar, not packed
1 tsp vanilla
1/8 tsp cinnamon
1/8 tsp pumpkin pie spice (or more to taste)
6 oz 0% Greek yogurt (Fage)
8 oz Truwhip
sliced apples, carrots or graham crackers, for dipping


These directions could not be simpler. Mix the pumpkin with brown sugar, vanilla and spices, and blend well. Mix in the Greek yogurt. Fold in Truwhip and chill in refrigerator until ready to eat. I recommend using Fage Greek yogurt. It has a very thick and silky texture. Unlike its competitors in the Greek yogurt market, Fage is not laden with any sugar. You can also choose between regular, 2% fat and 0% milk fat. This makes the yogurt more digestible and is also better for people who have different dietary needs.

For those who need or want to reduce the sugar, then use an alternative to brown sugar. I have used maple syrup, stevia and Domino Light Brown Sugar (which cuts the grams of sugar in half).

The recipe makes about six cups, which his equivalent to 12 servings. And the best part? The serving size is ½ a cup, which will net you just 105 calories and 4 grams of fat!

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