This Healthy Spiced Pumpkin Dip is creamy, delicious and makes the perfect fall dessert, appetizer or snack served with crisp apple slices, gingersnap cookies, and more!

Who doesn’t love a good dip during the holiday season??  Such an easy dessert to throw together with just a few simple ingredients that is healthy to boot!  No cream cheese, Cool Whip or brown sugar in this like most pumpkin dip recipes and much lower in calories.  So much delicious pumpkin flavor with warm spices and protein-packed Greek yogurt that tastes amazing with fresh fruit slices like apples, pears or bananas making it perfect for kids!  The best part about this spiced pumpkin dip is that it can easily be made in just 5 minutes!

Why You’ll Love this Recipe

  • Easily made in just 5 minutes!
  • You only need 5 simple ingredients.
  • Makes a delicious after school snack that your kids will love.
  • Serve as a party dip on Halloween or an appetizer on Thanksgiving.

Here’s What You’ll Need

  • Pumpkin – I used canned pumpkin purée for this, just make sure you use 100% pure pumpkin and not pumpkin pie filling as that is loaded with tons of sugar
  • Greek yogurt – makes this dip super creamy and is a great source of protein!  You could also sub Cool Whip for the Greek yogurt or even dairy-free yogurt if vegan or have a dairy allergy
  • Almond butter – adds even more creaminess, flavor and thickens the dip, but feel free to use any nut butter of choice
  • Maple syrup – naturally sweetens this pumpkin dip and tastes amazing with all these warm spices.  You could also use honey, coconut sugar or other natural sweetener like stevia
  • Vanilla extract – the perfect flavor boost!
  • Spices – delicious combination of pumpkin pie spice, cinnamon and nutmeg (cloves make a great addition as well!)

How to Make Healthy Pumpkin Dip

This gluten-free pumpkin pie dip is super EASY to make!  Simply combine all ingredients together in a large mixing bowl, stirring well with a whisk or spatula and that’s it!  No food processor, blender or hand mixer needed.  This is such a delicious no-bake recipe that everyone is guaranteed to love!  I do like to let this dip chill in the fridge for at least 30 minutes before serving, but feel free to make this the day before serving as well.  You could also throw in fun mix-ins like chocolate chips, chopped nuts or sprinkles!

How to Serve Spiced Pumpkin Dip

  • Apple, pear or banana slices
  • Ginger snaps
  • Vanilla wafers or graham crackers
  • Pretzels (I love this sweet/salty combo!)
  • Cinnamon pita chips
  • Add a dollop to desserts for more pumpkin flavor
  • Layer with whipped cream for parfaits

Prepping and Storing

This spiced pumpkin dip will last for about a week in your fridge in a sealed, airtight container.  Unfortunately I do not recommend freezing this dip as yogurt tends to separate when frozen which will change the texture of this dip, but you certainly could freeze it and just mix it really well after it thaws.  If you try this, please let me know in the commends how it turns out!

More Pumpkin Recipes You’ll Love

Hope you all enjoy this Healthy Spiced Pumpkin Dip and if you love this recipe as much as we do, please leave me a five-star rating below and don’t forget to tag me on Instagram using the hashtag #eatyourselfskinny! I love seeing all your delicious recreations!


Healthy Spiced Pumpkin Dip

This Healthy Spiced Pumpkin Dip is creamy, delicious and makes the perfect fall dessert, appetizer or snack served with crisp apple slices, gingersnap cookies, and more!

Yield: 6 Servings 1x
  • Prep Time: 5 mins
  • Total Time: 5 mins


  • 1 (15 oz) can 100% pure pumpkin (not pumpkin pie filling)
  • 1/4 cup almond butter (or other nut butter)
  • 1/3 cup maple syrup
  • 1 tsp vanilla extract
  • 1 tsp pumpkin pie spice
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1 1/2 cups plain Greek yogurt


  1. In a large bowl, combined together pumpkin, almond butter, maple syrup, vanilla and spices and whisk until all combined.
  2. Using a spatula, fold in the Greek yogurt and continue mixing until completely incorporated.  Cover and chill in the fridge until ready to serve!


*This spiced pumpkin dip will last in the fridge in a sealed, airtight container for up to a week.

Nutrition Facts:

  • Serving Size: 1/2 cup
  • Calories: 181
  • Sugar: 15.6 g
  • Sodium: 79.3 g
  • Fat: 6.7 g
  • Saturated Fat: 0.6 g
  • Carbohydrates: 23.1 g
  • Fiber: 2.3 g
  • Protein: 7.9 g

* Please note that all nutrition information are just estimates. Values will vary among brands, so we encourage you to calculate these on your own for most accurate results.

If you make this recipe, share a photo on Instagram and tag it #EatYourselfSkinny . I love seeing what you made!