Skinny Pumpkin Pie Dip

Skinny Pumpkin Pie Dip — This pumpkin pie dip is a healthier treat that you can make in less than 5 minutes. Serve it alongside pretzels, gingersnaps, graham crackers, and more!

dipping a gingersnap into a bowl of Pumpkin Pie Dip

Skinny Pumpkin Pie Dip Recipe

I’m the dip queen. I babysit the dip table at parties and I love dips as meals. I don’t even need dippers. Just pass me a spoon.

Given my love of both dips and pumpkin, this pumpkin pie dip recipe is right up my alley. The fact that it’s on the skinny side, even better.

The entire batch, according to this calculator has 217 calories total, and for 4 servings that’s just 54 calories per serving. Even if I eat the whole batch myself there’s not one ounce of guilt.

This pumpkin dip tastes like creamy pumpkin pie filling in dip form, with just the right amount of fall spices. There’s a tiny bit of tang from the cream cheese, the perfect contrast to the sweet Cool Whip.

Now you know what to do with the last half cup of pumpkin puree you have leftover. And sniff, this is my last pumpkin recipe of the season.

Skinny Pumpkin Pie Dip - With only 54 calories per serving, you can indulge in the flavor of pumpkin pie totally guilt-free!! Super easy!!

Skinny Pumpkin Pie Dip - With only 54 calories per serving, you can indulge in the flavor of pumpkin pie totally guilt-free!! Super easy!! Skinny Pumpkin Pie Dip - With only 54 calories per serving, you can indulge in the flavor of pumpkin pie totally guilt-free!! Super easy!!

What’s in This Pumpkin Pie Dip?

To make this easy pumpkin dip recipe, you’ll need: 

  • Pumpkin puree
  • Whipped topping (such as Cool Whip)
  • Cream cheese
  • Instant vanilla pudding mix (or instant pumpkin pudding mix)
  • Pumpkin pie spice
  • Cinnamon

Pumpkin Pie Dip in white bowl next to gingersnap cookies and pretzels

How to Make Pumpkin Pie Dip

This is arguably the easiest dessert dip I’ve ever made. To make this pumpkin dip recipe, simply mix together all the ingredients until smooth, then serve with your choice of cookies, fruit, etc. 

This pumpkin pie dip will last up to a week in the fridge. You’ll need to store it in an airtight container, and if the pumpkin cream cheese dip separates after being chilled just give it a good stir before serving. 

Can I Use Real Whipped Cream in This Pumpkin Dip?

I haven’t tried making this pumpkin cream cheese dip with real whipped cream since this is a 5-minute convenience recipe. Cool Whip is more stable than real whipped cream, which tends to deflate after a few hours. But when made with Cool Whip, the dip stays fluffy and perfect for days in the fridge, not that it will last that long.

Is There an Instant Pudding Substitute I Can Use? 

Yes, you can substitute powdered sugar if needed. I prefer using instant pudding since it adds both flavor and sweetness, but powdered sugar works in a pinch. 

dunking a gingersnap cookie into a bowl of pumpkin dip

Tips for Making Pumpkin Pie Dip

When making this pumpkin pie dip, note that you’re supposed to add the instant pudding mix into the dip like you would a dry ingredient. You do NOT need to make the pudding according to the directions on the package. 

This pumpkin dip with Cool Whip is great with gingersnaps, graham crackers, pretzels, on bread or bagels, with cinnamon-sugar pita chips, or most anything carby. Or use it as a fruit dip. My daughter loves dipping apples into it.

I also like this pumpkin pie dip when it’s slightly frozen. Freeze the batch for about an hour before you plan to dig in and then you can go to town with a spoon. It’s like creamy yet skinny pumpkin ice cream and so good. 

Skinny Pumpkin Pie Dip - With only 54 calories per serving, you can indulge in the flavor of pumpkin pie totally guilt-free!! Super easy!!

Skinny Pumpkin Pie Dip

Skinny Pumpkin Pie Dip

This pumpkin pie dip is a healthier treat that you can make in less than 5 minutes. Serve it alongside pretzels, gingersnaps, graham crackers, and more!

Yield: 1 cup
Prep Time 5 minutes
Total Time 5 minutes


  • 1/2 cup pumpkin puree
  • one quarter of an 8-ounce tub whipped topping, thawed (light or fat-free is okay)
  • 1 ounce cream cheese, softened (light or fat-free is okay)
  • 2 tablespoons instant vanilla or pumpkin pudding mix (sugar-free is okay; or substitute with confectioners’ sugar)
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon cinnamon
  • gingersnaps, graham crackers, pretzels, apples, etc., for serving


    1. In a large bowl, combine pumpkin, whipped topping, cream cheese, pudding mix (you’re not making pudding, just add the dry mix), pumpkin pie spice, cinnamon, and beat with an electric handheld mixer or whisk by hand until smooth and combined.
    2. Serve immediately with gingersnaps, graham crackers, pretzels, apples, etc.


Dip will keep airtight in the fridge for up to 1 week. It’s also great slightly frozen (freeze for about 30 to 60 minutes before serving) and tastes similar to pumpkin ice cream.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 213 Total Fat: 8g Saturated Fat: 5g Trans Fat: 0g Unsaturated Fat: 2g Cholesterol: 11mg Sodium: 209mg Carbohydrates: 30g Net Carbohydrates: 0g Fiber: 3g Sugar: 17g Sugar Alcohols: 0g Protein: 3g

More Pumpkin Recipes: 

Pumpkin Chocolate Chip Cake – This soft and moist pumpkin cake is loaded with chocolate in every bite!! An EASY one-bowl fall dessert that’s perfect for impromptu entertaining or anytime a pumpkin craving strikes!

Pumpkin Ice Cream Pie —  The easiest pumpkin pie you’ll ever make! Put it on your Thanksgiving menu and save yourself pie-making stress!!

Crock-Pot Maple Pumpkin Spice Chex Mix — Loaded with fall flavors and made in a Crock-Pot! Way too easy and totally irresistible!

Pumpkin Chocolate Chip Brownies — Rich, fudgy brownies topped with pumpkin and chocolate chips!! An EASY, no mixer pumpkin brownie recipe that’s FASTER than using a boxed mix! Bring on pumpkin spice season!

Salted Caramel Swirled-Pumpkin Cheesecake Bars – Pumpkin, caramel, and the best graham cracker crust!

Salted Caramel Swirled-Pumpkin Cheesecake Bars with a Brown Sugar-Graham Cracker Crust - Easy recipe at

Soft Pumpkin Chocolate Chip Bars – Super soft and are like biting into a piece of rich pumpkin fudge! Loaded with chocolate and crazy good!!

Fudgy Pumpkin Bars with Vanilla Bean Browned Butter Glaze — Bars so soft they’re like biting into pumpkin fudge!! The glaze is ahh-mazing!

Soft and Chewy Pumpkin Chocolate Chip Cookies — Between the molasses, pumpkin pie spice, and pumpkin pie spice extract that I used, these pumpkin chocolate chip cookies beautifully showcase the flavors of fall! 

Cooking With Pumpkin: Recipes That Go Beyond the Pie is my second cookbook and the official release date was October 6. There’s over 50 pumpkin recipes including sweets, savory, drinks, and a photo for nearly every recipe. I’d be super grateful if you headed over to Amazon.

Cooking With Pumpkin: Recipes That Go Beyond the Pie by Averie Sunshine

38 comments on “Skinny Pumpkin Pie Dip”

  1. Yummy! I definitely want to try it! Thanks for the recipe.

  2. Oh, Averie! You’ve got me drooling on the keyboard. This looks so light and fluffy! And you said skinny so that means more yum and less guilt. Thank you for sharing this recipe (I think…….)!

  3. Oh boy this looks insanely good especially with gingersnaps which are my favorite. I love how you give us some healthier alternatives during the holidays…

  4. This looks delicious–and given my fondness for frozen concoctions, I love the idea of freezing it for a little bit. It’s always nice to have a light alternative to the usual heavier fare around the holidays. I think I would love this with apples.

  5. An easy recipe that tastes like pumpkin pie and is SKINNY?!? Yep, I definitely don’t need any dippers either, because I am going in face-first! Pinned!

  6. Dips are definitely the best appetizers at parties! I feel like I’m always hovering around them, too. This skinny pumpkin dip looks mouthwatering, Averie! I love how it’s full of flavor yet on the healthy side. Pinned!

  7. I make a similar version, only mine is definitely not skinny! I’ll have to give yours a try because I’m always looking for ways to cut calories but still have perfect flavor.

  8. This is such a Katie recipe! I used to just fold pumpkin puree into cool whip when I was in college, but the whole dairy thing…you know. I think I may need to revisit this. I think there’s a dairy free cool whip brand, though I’m sure it isn’t as good.

  9. Oh how I wanna dive into this dip!!! Pinned :)

  10. Ooo, frozen pumpin pie dip … I think I’ll just eat it like ice cream. Sharing is overrated.

  11. This is purrrrfect. It is just the right dip for the trio of dips I was putting together for the BIG day. Gosh I didn’t know you were the Dip Queen or I would have consulted you earlier. Smiles—–

  12. It’s so easy to eat poorly during the holiday season. I appreciate yummy but healthy recipes! Looks delicious!

  13. Yum! This looks soooo good! Thank you for sharing your amazing recipes with us! You are doing God’s work :)

  14. I’m with you, the dip table is the best! I would eat this with a spoon too I mean why complicate the process, all we really want is the dip!

  15. So, when we finally hang out for the weekend we need three things: 1. Tequila. 2. Peanut Butter. 3. DIPS of all kinds!! Love this so much!

  16. This looks amazing! I’m all about the dips too – love how this is on the lighter side!

  17. Wait, your last pumpkin recipe??? Is the world ending? I LOVE seeing all of your tempting pumpkin treats! Thank goodness I have your cookbook to get me through until next fall. ;) I’m definitely a spoon person when it comes to dips, especially salsa and anything sweet. I’d totally devour the entire batch of this one in a single sitting!

  18. This dip looks like perfection! I would totally just eat it with a spoon! :) Pinned!

  19. I made this today for my nephews birthday party and it was so incredibly delicious! Tastes just like you’re dipping into pumpkin pie.  We could not get enough of it.  I may have kept some at home for us to snack on here shhh ;). I did use regular Cool Whip because that’s what I had on hand.  This dip is beyond yummy and I will for sure make it again!

  20. I was wondering if your nutrition info was based on full fat versions of the cool whip, cream cheese, pudding, or on the light or sugar free versions?

  21. This sounds delicious! You mentioned either using vanilla OR pumpkin flavored pudding mix? Do you suggest 1 over the other?

  22. This dip was served at a recent church gathering along with Gingersnaps (boxed from Wal-Mart) Everyone raved about it. I had to ask for the recipe and can’t wait to make it myself!

    Rating: 5

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