5-Minute Healthy Pumpkin Dip (GF, DF, Refined Sugar-Free)

Fall is just around the corner and if you are anything like me, you are already craving all things pumpkin, warm soups, and cozy food. We are about mid-August in my hometown right now, and today was a blistering 92 degrees, but yet, I still wanted pumpkin. Even with the hot weather, you can still feel Fall starting to creep in through the air. I can’t quite put my finger on it, but it just feels different.

As a Mom, I’m always looking for healthy, fast recipes that pack some nutrients in and are low in sugar. This pumpkin dip does just that and my 2 year old toddler LOVES it. He calls it pumpkin pie lol. He likes to eat it with a spoon, but I have also served it to him with peeled, very thinly sliced apples.

This is a quick, easy Fall snack or dessert that you could take to a Fall party or just have on hand for a quick snack for yourself or your kids.


  1. If you have ever cooked with canned coconut milk or cream, you know that it separates in the can. To make a thicker dip, you can use 2 cans and just use the cream part, not the liquid. In the pictures above, I used 1 full can (including the liquid). If you like a thicker dip, just use 2 (13.5 oz) cans and use the cream only, not the liquid.
  2. You can eat this dip right away, and it is delicious, but it is extra delicious chilled for a few hours.
  3. If it comes out too thin for some reason (some coconut creams are thinner than others–I have never had an issue using Simple Truth Organic Full-Fat canned coconut milk from Kroger), you can add more pumpkin, or you can let it sit overnight. It should thicken up in the fridge overnight.
  4. Make sure to use a nice big bowl when mixing–if you use a small bowl it tends to splatter everywhere.


  1. ADD PROTEIN with Greek Yogurt: If you prefer a dip with more protein and you tolerate dairy, you could also use plain greek yogurt instead of the coconut milk. You may need more maple syrup if you do this since Greek Yogurt can be tart.
  2. You could also substitute stevia or a monk fruit sweetener instead of the maple syrup.

5 Minute Healthy Pumpkin Dip (DF, GF, refined sugar free)

A quick, healthy 5 minute pumpkin dip that adults and kids will love. It is dairy-free, gluten-free, and refined sugar-free, making it the perfect healthy fall snack. Serve cold with apples, graham crackers, etc.
Prep Time5 minutes
Cook Time0 minutes
Total Time5 minutes
Course: Dessert, Snack
Cuisine: American
Keyword: dip, fallsnack, pumpkin, pumpkindip, snack
Servings: 8 people
Author: nlefevre


  • 29 oz canned pumpkin
  • 13.5 fl oz canned full-fat coconut milk or cream
  • 1/4 cup 100% real maple syrup or to taste
  • 2 tsp pumpkin pie spice blend or to taste


  • 1. Mix all ingredients in a large bowl with a hand-held mixer until lumps are gone
  • 2. Serve chilled with apples, graham crackers, or pretzels

I hope you enjoy this favorite Fall recipe like we do!


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