Health, Recipes

Creamy Pumpkin Pie Dip (low sugar)

No need for a special occasion or party, this Creamy Pumpkin Pie Dip can be enjoyed anytime, any day!  In a matter of 5 minutes or less, you can whip up a creamy, perfectly spiced dip to enjoy with sliced apples, pears, ginger snaps or graham crackers.  If you are pumpkin addict you can get your fix with less sugar, fat, and calories than any pumpkin spiced beverage, bread or pie!

Tis the season for all things pumpkin… and decadent… and delicious!  But pumpkin is not only a holiday favorite, it is packed with nutrition!  Unfortunately, those ‘pumpkin spiced lattes’ can’t boast any nutritional benefits.  Artificial pumpkin flavor doesn’t really have any health perks.  But real foods, made with real pumpkin, can certainly up your nutrition game.

Canned or fresh, pumpkin is a powerhouse of vitamins, minerals, and antioxidants.  The bright orange flesh is rich in beta-carotene, a fat-soluble nutrient known to aid in immune support, eye health and reproduction.  But the nutrition doesn’t stop there, it also is rich in potassium and a good source of vitamin C.   The fiber in pumpkin helps with glycemic control, satiety, heart health and gastrointestinal motility.  And if anyone needs more encouragement to eat more fiber, this study shows that increasing fiber through vegetables, fruit, beans, and grains can reduce your risk of early death.  

Pumpkin is quite versatile and can be used in various sweet and savory recipes.  My Hearty Beef & Bean Pumpkin Chili includes canned pumpkin to make it thick and rich.  But for something sweet, this easy Pumpkin Butter is perfect in yogurt, oatmeal or on toast!  It may surprise some that pumpkin makes it a great substitute for butter and fat.  Substitute up to ⅓ of the called for fat with pumpkin in baked goods.  This can dramatically drop the amount of fat and calories while amping up the nutritional value.  

Canned pumpkin tends to be the least pricey in the fall and winter so make sure to stock up now so you can enjoy pumpkin goodness any time of the year!  

This Creamy Pumpkin Pie Dip is low in sugar, containing about 1 tsp of added sugar per serving.  The maple syrup flavor pairs perfectly with pumpkin, but honey could be used as an alternate option.  Perfect for a snack or after dinner treat, this creamy pumpkin pie dip will satisfy your pumpkin desires.  But you might need to make extra because your kids will love it too!


Creamy Pumpkin Pie Dip

Servings 10
Author Jennifer Hunt, RDN, LD


  • 15 oz can pumpkin puree'
  • 16 oz low-fat cream cheese Neufchatel, room temperature
  • 2 1/2 tbsp pure maple syrup
  • 1 tbsp stevia baking blend like Truvia Baking Blend
  • ¾ tsp pumpkin pie spice


  1. Place softened cream cheese in a bowl and use stand mixer or hand mixer to beat for 30-60 seconds until creamy (you can use a whisk too).  

  2. Add in all other ingredients and mix until well combined.   Makes about 10 servings, about 1/4 cup each.
  3. Serve with sliced apples, pears, ginger snaps and/or graham crackers.

Recipe Notes

  • Be careful to select pumpkin puree NOT pumpkin pie filling, which contains sugar and spices.
  • Honey could be used in place of maple syrup


Calories 85; Total Fat 4g; Saturated Fat 3g; Cholesterol 13mg; Sodium 73mg; Total Carbohydrate 9g; Dietary Fiber 2g; Sugar 5g; Protein 3g