Pumpkin dip

Heart Smart Low Sodium

This recipe uses 100% pure pumpkin, which provides fiber for healthy digestion and vitamin A for healthy skin and eyes. Just be careful. Don't confuse it with not-so-healthful canned pumpkin pie filling.


6 ounces fat-free cream cheese, softened
1 15-ounce can no-salt-added 100% pure pumpkin
1/2 cup brown sugar
1/4 teaspoon ground nutmeg
1 1/4 teaspoons ground cinnamon
1/2 teaspoon ground ginger
1/8 teaspoon ground clove
1 16-ounce container lite whipped topping, thawed
Serve with crackers, naan or pita bread, or apple or pear slices*


  1. In a medium bowl, combine softened cream cheese, pumpkin puree, brown sugar and spices. Mix until well-blended.
  2. Fold in thawed whipped topping until well-blended.
  3. Place in refrigerator until set (about 2 hours). Serve with graham crackers.

Makes 32 servings
Recipe contains: wheat, milk
Carb choices per serving: 1

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Option not included in nutrition facts*

First Published: 10/17/2014
Last Reviewed: 10/13/2022

pumpkin dip in grey bowl with slices of granny smith apples next to it 611186822
Soften cream cheese at room temperature for 30 to 60 minutes. Or microwave unwrapped cream cheese in a heat-safe bowl on high for 15 to 20 seconds.
pumpkin dip label