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Home » Spiced Pumpkin Dip

Spiced Pumpkin Dip

By Kristina LaRue, RDN 19 Comments

If you haven’t noticed, I’m a little pumpkin-licious this time of year. Did you hear about the pumpkin shortage? Maybe they should check my pantry! HA. No but really, if you see a pumpkin you better grab it… there might not be any left.
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Pumpkin is worth way more than the traditional pumpkin loaf or pie, although delicious–let’s spice it up a bit. Have you tried pumpkin soup, stirred in oatmeal, or simply roasted in the oven? It’s loaded with skin and eye loving beta-carotene and to me it’s the taste of fall.
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So I put pumpkin to the test and turned it into a dip. Unlike other recipes out there, it’s not loaded with tons of added sugar and fat. It pairs well with ginger snaps and tart green apples. And makes an awesome vehicle for more fruits and veggies or a smear for bagels, pancakes, or oatmeal topping. This dip is lip smacking good making it a great afternoon snack or a festive parrtay favorite.
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Spiced Pumpkin Dip
makes 1 cup

4 oz 1/3 reduced fat cream cheese, room temperature
1/4 cup pumpkin puree
1/4 cup Cabot greek vanilla bean yogurt
1/2 cup light cool whip, thawed
1/2 tsp cinnamon
1/8 tsp each nutmeg, ginger, cloves (or sub in 1 tsp pumpkin pie spice for spices)
garnished with raw pumpkin seeds, walnuts, and a dust of cinnamon

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It’s that time again for the Recipe Redux! This month’s theme is a little saucy. We are whipping up our healthier favorites when it comes to toppings, dips, and spreads. Check out these other awesome bloggers to see what they’ve got cookin’.

  • Carlene Helble-Carlene’s Figments – Roasted Eggplant Pepper Schmeer
  • Deanna Segrave-Daly – Teaspoon of Spice – Sicilian Relish
  • Cherie Schetselaar Grain Crazy – Fry Sauce
  • Dr Barb – Nutrition Budgeteer – Jalapeno Ranch Dressing is Versatile & Healthier
  • Elizabeth Jarrard- Don’t (White) Sugar-Coat it – Spicy Tahini Dressing
  • Kara Lydon – Peace, Love, and Food – Edamame Hummus
  • Kat Lynch – Eating The Week – Citrus Sesame Avocado Dressing
  • Emma Stirling – The Scoop on Nutrition – Recipe Redux Kitchen Garden Salsa Verde
  • Emma Cutfield-The Hearty Heart – Go-Go-Goji: Blood Building Salad Dressing
  • Lisa @ Healthful Sense – Sweet Peanut Sauce & Dressing
  • Regan @ The Professional Palate – Ponzu Sauce
  • Danielle Omar – Food Confidence RD – Recipe Redux: Your New Favorite Vinaigrette
  • Stephanie Howard – Give Them Something Better – Creamy Garlic Feta Dressing
  • Nicole Ferring Holovach – Whole Health RD – Mapple Salad Dressing
  • Kristen @ Swanky Dietitian – Italian Vinaigrette Artichoke Dressing
  • Ann Dunaway Teh – Eat to Nourish, Energize & Flourish – Thai Basil Peanut Pesto
  • Kristina @ Love and Zest – Spiced Pumpkin Dip
  • Meg @ Meg’s Food Reality – Sweet Potato Hummus
  • gretchen | kumquat – dairy-free ranch dressing
  • Everyday Tastiness – Pistachio Butter
  • Alysa Bajenaru – Inspired RD – How to Roast Garlic & a Recipe for Roasted Garlic Hummus
  • EA Stewart-The Spicy RD – Creamy Triple Pepper and Kale Dip
  • Liz Weiss & Janice Newell Bissex – Meal Makeover Moms’ Kitchen – Garden-Fresh Tomato & Avocado Salsa
  • Jessica Fishman Levinson – Nutritioulicious – Butternut Squash Cream Cheese Spread
  • Are you a pumpkin lover too? How do you enjoy the fall veg?
    Kristina LaRue, RDN

    Hi I’m Kristina LaRue, RD (registered dietitian nutritionist), Peloton addict and mama to two active and hungry boys. On Love & Zest, you’ll find healthy-ish recipes that fuel the whole family. I’m all about veggie-filled breakfast, meal prep recipes, healthier sweets, and easy weeknight dinners made in the Instant Pot or sheet pan.

    Did you make one of my recipes?? Leave a review in the comments and tag @loveandzest #loveandzest on Instagram!

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    Filed Under: appetizer, snacks Tagged With: Cabot, dip, fruit dip, ginger snaps, greek yogurt, pumpkin, recipe redux

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    Comments

    1. candy bar says

      November 9, 2014 at 8:12 pm

      WOW just wuat I was searching for. Came here by searching for trick
      or treat

      Reply
    2. Mindy says

      October 15, 2014 at 11:25 pm

      Hello there! I could have sworn I’ve visited this website before but after browsing
      thropugh a few of the posts I realized it’s new to me. Regardless, I’m definitely happy I stumbled upon it aand I’ll be
      book-marking it and checking back regularly!

      Reply
      • Kristina LaRue says

        October 16, 2014 at 6:37 am

        YAY! I’m sooo glad you stopped by Mindy! 🙂 Look forward to chatting with you.

        Reply
    3. Dina @ DinaRuns says

      October 3, 2011 at 4:42 pm

      This looks amazing! Pumpkin is my favorite and I eat as much as I can while it’s in stores.

      Reply
    4. Sara @ Saucy Dipper says

      September 23, 2011 at 3:14 pm

      I’m so happy to have found your post through Twitter! 1 – I think pumpkin dips are pieces of heaven, and I love that you added pumpkin seeds to the top. 2 – There’s a shortage of pumpkin???? I need to stock up. Thank you for the tip. 3 – This month’s recipe redux is SO up my alley.

      Reply
    5. Regan - The Professional Palate says

      September 23, 2011 at 1:43 pm

      I’m with Deanna on leaving the cool whip out when I try, but will definitely make! Think this would be soooo good spread over a pumpkin scone 😉

      Reply
    6. EA-The Spicy RD says

      September 23, 2011 at 5:33 am

      Mmm…love pumpkins! Just made pumpkin pancakes for breakfast. I’m sure they would have been even better with your pumpkin dip on top 🙂 Definitely want to try this!

      Reply
    7. carlenesfigments says

      September 23, 2011 at 12:59 am

      Oh my gosh- so excited to try this! I just had my first Pumpkin Spice latte of the season at Starbucks and am starting in on all my fav. recipes!

      Reply
    8. Kristina LaRue says

      September 22, 2011 at 10:16 pm

      I hope you guys like it! It is even better after it sets up in the fridge and “marinates” in the pumpkiny goodness. Let me know your thoughts if you try it.

      Reply
    9. Tiff @ Love Sweat and Beers says

      September 22, 2011 at 7:59 pm

      That looks great! I’m glad I followed Kristen’s link to this recipe!

      Reply
    10. Danielle Omar says

      September 22, 2011 at 1:12 pm

      This looks so great; love all things pumpkin and have never had pumpkin dip before. Can’t wait to try this. It’s like pumpkin pie dip…yum!

      Reply
    11. Tanya @ Dine, Dash, and Deadlift says

      September 22, 2011 at 2:41 am

      Yes! I am a HUGE pumpkin lover this time of year. I can’t get enough – coffee, oatmeal, pie, ice cream, love it all! However, I have never seen a pumpkin dip before. I have to try this! Thanks so much for sharing! 🙂

      Reply
    12. Deanna - Teaspoon of Spice says

      September 22, 2011 at 1:49 am

      Ooooh, I need to hoard my canned pumpkin but it’s worth cracking open the can for this – love the pairing with apples + gingersnaps – so great. I’m going to try it without the Cool Whip and see what the 4 yr old thinks 🙂 Thanks for giving this summer girl something to look forward to in the fall.

      Reply
    13. Dr. Barb, Nutrition Budgeteer says

      September 22, 2011 at 1:13 am

      I love pumpkin, too. It’s one reason I look forward to fall. Your photos are beautiful. I’m definitely adding your recipe to my pile of recipes to try. Love the pairing with gingersnaps and apples.

      Reply
    14. nutritioulicious says

      September 22, 2011 at 1:09 am

      Looks Delish! I was actually going to make pumpkin dip for the ReDux also, but couldn’t find any canned pumpkin! Made butternut squash dip instead!

      Reply

    Trackbacks

    1. 20 Kid Friendly Canned Pumpkin Recipes | love & zest says:
      October 28, 2018 at 11:03 pm

      […] Spiced Pumpkin Dip […]

      Reply
    2. Recipe ReDux: Creamy Triple Pepper & Kale Dip says:
      June 13, 2016 at 9:39 pm

      […] Kristina-Love and Zest Spiced Pumpkin Dip […]

      Reply
    3. Your New Favorite Vinaigrette | Food Confidence says:
      February 1, 2015 at 11:59 am

      […] Kristina @ Love and Zest – Spiced Pumpkin Dip […]

      Reply
    4. Maple Pecan & Ginger Granola | love & zest says:
      October 22, 2014 at 5:23 am

      […] but I’m glad to back. After attending Blog Brûlée, I realized how much I missed being a part of The Recipe Redux. I went through a funk with the blog and wasn’t being consistent with blogging and posting my […]

      Reply

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    Thanks for stopping by Love & Zest. I’m Kristina LaRue, RDN (registered dietitian nutritionist), Peloton addict and mama to two active and hungry boys. Here on L&Z, I share healthy-ish recipes that fuel the whole family. I'm a fan of adding veggies to everything and recipes that make mom life easier.
    ABOUT KRISTINA

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