Appetizers, Dip, Low Fat Recipes, Pumpkin, Recipes

Pumpkin Pie Dip Recipe (And Homemade Pumpkin Pie Spice)

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I don’t like Pumpkin Pie.
I know, it’s almost un-American!
I love all things pumpkin-flavored, but there is just something about the texture of pumpkin pie that I don’t like . . .
And then I tried this dip.
It’s basically pumpkin pie in a smooth form . . .
And it is to die for!
I used it for apples, bananas, graham crackers, ginger snaps, my fingers . . .
After I finished making it, I licked the spoon to test it out and that is when I decided that this is perfect just eating it with a spoon.
It is divine!
So, if you need an yummy appetizer or a healthy treat, dig in!
 (P.S. A serving size is 1/2 a cup and it only has 100 calories!)
  • 15 oz can pumpkin
  • 3/4 cup brown sugar (Splenda would work too)
  • 1 tsp vanilla
  • 1/8 tsp cinnamon
  • 1/8 tsp pumpkin pie spice (or more to taste)*
  • 6 oz fat free Greek yogur
  • 8 oz Cool Whip (I used fat-free)
  • cut up apples, bananas, and other fruits/crackers/cookies to dip

Mix pumpkin with brown sugar, vanilla and spices, blend well. Mix in yogurt. Fold in cool whip and chill in refrigerator until ready to eat.
Makes about 6 cups (12 servings).

Recipe from Skinny Taste
Here is the How To Video


*Homemade Pumpkin Pie Spice Recipe
I found that pumpkin pie spice is SUPER expensive at the store and you only get a small amount. I came across this recipe at $5 Dinners to make your own Pumpkin Pie Spice . . . and it worked perfectly! It is much cheaper to make it yourself than to buy it.


  • 1 1/2 Tbsp cinnamon
  • 1 tsp ground ginger
  • 1 tsp ground cloves
  • 1 tsp allspice
  • 1 tsp nutmeg


Place all ingredients in small, sealable container and mix together. Use as directed in recipes that call for pumpkin pie spice.
Store in a dry place, up to 6 months.
Makes about 3 Tablespoons.


Linked here
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  1. says

    I recommend using vanilla Greek yogurt instead of plain. The plain is just a tad tart. For those on WW the entire bowl is 14 points (using fat free cool whip, fat free yogurt, splenda brown sugar)! That’s 2.3 points per cup! Wooty woot!

    • says

      oh my…here’s a tip. I am also lactose intolerant but have fallen in love with the Yo-plait lactose free yogurt that has recently appeared in my local supermarkets…comes in an awesome french vanilla, peach and strawberry so far…you will love it.

    • says

      oh my…here’s a tip. I am also lactose intolerant but have fallen in love with the Yo-plait lactose free yogurt that has recently appeared in my local supermarkets…comes in an awesome french vanilla, peach and strawberry so far…you will love it.

  2. says

    I’d like to hear if anyone has any suggestions on making this sans the cool whip. Cool whip is loaded with hydrogenated oils which aren’t at all healthy. Regular whipped cream would be better for you.

  3. says

    I’ve made a few fruit dips before and they really are sooo unhealthy that I feel a little badly serving them to the kids (but, man oh man, are they yummy).
    I tried this recipe tonight for the kids’ Halloween snack tomorrow and made a few adjustments – I used store bought pie spice and Lite Cool Whip. I haven’t ever used or tasted Greek yogurt, so that was new for me.
    I was pleasantly surprised with this recipe. It’s very light, not thick or heavy, and not overly sweet. I like that the pumpkin and Greek yogurt provide hidden protein and vitamins (twice the protein as regular yogurt!). Thanks for sharing this recipe! I’ve packed up some for the kids tomorrow and some for a snack at work :)

  4. says

    I made this for a work party today. I used homemade whipped cream instead of coolwhip because I don’t like all those chemical additives in there. For me, the recipe is a bit too sweet. I think I will serve it with pretzels instead of cookies like I’d planned to in order to cut down on some of the sweetness.

  5. says

    I am so glad to meet someone who is not fond of Pumpkin Pie just as I am. Since this dip looks so good and I can’t wait to get some apples, I will give Pumpkin Pie a chance to prove me wrong. I believe this recipe is the best for my gang’s hang out momentum. Another thing to try out when you go to your hang out or favorite restaurant Fort Lauderdale for instance. Thanks for sharing.

  6. says

    LOVED this! Made it last night and it was light and fluffy. All my friends enjoyed it and wanted the recipe. Thanks so much! I blogged about it again so my readers will know it turned out well!

  7. D. Whitacre says

    Here is another pumpkin dip…I have made this one many times and guest “love it”.

    1 package (8 oz) cream cheese, softened
    2 cups confectioners sugar
    1 cup canned pumpkin
    1/2 cup sour cream
    1 teaspoon ground cinnamon
    1 teaspoon pumpkin pie spice
    1/2 teaspoon ground ginger

    In a large bowl, beat cream cheese and confectioners sugar until smooth. Beat in the pumpkin, sour cream, cinnamon, pumpkin pie spice and ginger until blended. Serve with gingersnaps or it’s great with Cinnamon Pita Chips! Refrigerate leftovers. yields 4 cups.
    2 tablespoons = 64 Calories

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