Here’s a healthy dip that can be made in minutes. This easy Pumpkin Dip is a healthy snack for all ages. Serve it with fresh apple slices.

At just one carbohydrate serving, this non-fat and low calorie dip only tastes indulgent. Using fat free plain Greek yogurt provides a creamy base that is low in sugar and a good source of protein, replacing traditional cream cheeses or regular vanilla traditional yogurt for a better health profile. Yogurt that contains active and live cultures is rich in probiotics, those gut-friendly bacteria that promote healthy digestion, and is also a good source of Calcium and Vitamin D, essential for bone health. Pumpkin is rich in Vitamin A and fiber, while adding antioxidant power along with ginger and cinnamon.

If you’re trying to get your kids to eat healthier snacks, this is one to start with. Involving the kids in the assembling of the dip, stirring it, and dipping cut apples into it to taste, will win them over instantly.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital


  • 1 can (15 oz) pumpkin
  • 3/4 cup brown sugar
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1/8 tsp pumpkin pie spice
  • 6 oz fat free plain Greek yogurt (gluten free if needed)
  • 8 oz fat free whipped topping
  • 2 large apples sliced


In a bowl, mix pumpkin with brown sugar, vanilla and spices. Blend well. Mix in yogurt. Fold in whipped topping and chill in refrigerator until ready to eat.

Serve with apple slices.

Yield: 24 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: about 1/4 cup of dip

Calories: 65

Sodium: 45mg

Fat: 0g

Carbohydrates: 15g

Saturated Fat: 0g

Fiber: 2g

Cholesterol: 0mg

Protein: 1g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.