Healthy Pumpkin Dip

Smooth, creamy, skinny and healthy Pumpkin Dip!  This vegan and gluten free version comes together with coconut cream, pure maple syrup, pumpkin, and your favorite Fall spices – easy and delicious!  What to dip . . . what to dip???

There is nothing like good food to bring folks together, am I right?  Even the very thought of food can unite and delight.

Case in point:

I found myself hankering for some pumpkin dip to accompany the buckets and buckets of apples we had picked from a tree.  After perusing some online recipes, I decided I wanted to try to make it a little better for me, so I could eat more of it – logical thinking, right?

That’s when I turned my thoughts of a creamy, delectable and healthy pumpkin dip over to my food blogger sister, Marci.  She so wisely helped me combine just the right whole food ingredients and amounts to make all my pumpkin dip dreams come true.

This 6 ingredient dip can be whipped up in no time, and as I witnessed in my own home with my extended family, consumed just as fast!

Now if creating this Fall appetizer recipe wasn’t enough to bring sis and I together, Marci had the idea to take things even further . . .  which she so often does.  Like the last time when we were going to write just a small ecookbook together, it turned into a published book!

She said, “I’ll make this Instant Pot Apple Fig Compote, which would be the perfect Fall combo to the pumpkin dip.  Oh, I know!  We could fill a phyllo cup with both for the ultimate Fall appetizer!”

And so I did.  I baked the phyllo sheets in my muffin pans, filled them with my pumpkin dip, and topped it with Marci’s apple compote.

Together, over food, we brought the best of Fall flavors to the table.

Apple and pumpkin – in a cute little cup.

Second case in point:

My dear blog friend, Kristen from Ella Claire, also brought some foodie masterminds together to share oodles of Fall appetizer recipes for you!  You may know I don’t post on food too frequently, unless I am really excited about a recipe and have to share!  Be sure to make it to the bottom of this post to come together with us and wow the crowds at your next Fall gathering.

Let me now take you through the steps and give you some tips for making this healthy pumpkin dip.

INGREDIENTS FOR HEALTHY PUMPKIN DIP

6 simple and whole food ingredients come together brilliantly to make this dip creamy and better for you.

• Pumpkin (yay for veggies!)
• Coconut Cream (or the cream from the coconut milk can)
• Pure maple syrup
• Pumpkin pie spice (and some extra cinnamon if you need a bit more bang for your buck)
• Pure vanilla extract

The coconut cream really is the key to making this dip creamy.  If you are lucky enough to find a can of coconut cream, go ahead and use that.  It can be hard to find, so using a can of coconut milk works just as well.  Do not buy the lite versions, as it will not have enough cream.  Just spoon out the thick cream part and save or discard the coconut milk that is left.  If measuring the cream, shoot for a heaping cup.

Add the spices, syrup and extract to the bowl.

Then mix with a handheld mixer or high speed blender.

Let chill and set in the fridge for at least an hour before serving.

While this is so great for a Fall appetizer, it also got 8 thumbs up from my 4 kiddos as an after school snack.

A few words on making the pumpkin apple phyllo cups – if you can find the pre-made cups in the grocery store, grab those.  I could not, so I used the phyllo sheets.  I brushed them with melted butter and cut them in squares.  Then I pressed them into my muffin pans and baked until they started turning a golden brown.

After they were cooled, I filled them first with the pumpkin dip.

Followed by the apple fig compote.

These are best served immediately, as the moisture will start to soften the phyllo sheets over time.  What a burst of Fall flavors in such a small bite!

Here is the printable recipe for the pumpkin dip.

Healthy Pumpkin Dip

★★★★★

5 from 2 reviews

Smooth, creamy, skinny and healthy pumpkin dip! Basic whole food ingredients come together for a Fall delight! Vegan and gluten free with only a natural sweetener.

• Author: tidbits-cami.com
• Prep Time: 3 mins
• Cook Time: 10 mins
• Total Time: 13 mins
• Yield: 2 cups 1x
• Category: Appetizer

Ingredients

Scale 1x2x3x

• 1 13.5 oz can coconut milk (not lite)
• 1 cup pumpkin puree
• 1/4 – 1/3 pure maple syrup
• 1 tsp vanilla extract
• 1 tsp pumpkin pie spice
• 1 tsp cinnamon

Instructions

1. Open the can of coconut milk, and spoon out the thick coconut cream from the top of the can. Place the cream in a large mixing bowl, and save or discard the milky remains of the coconut milk.
2. Add to the mixing bowl the pumpkin, syrup, vanilla and pumpkin pie spice.
3. Using a handheld mixer, or wire whisk, blend the ingredients together until smooth.
4. Place in serving bowl and cover.
5. Refrigerate dip for at least an hour, or until serving.
6. Enjoy!

Be sure to visit and save all these Fall appetizer recipes, and let me know which ones you are dying to try first!  Thanks for visiting today!

Spinach Artichoke + Green Chile Dip by Ella Claire | Baked Garlic Knots by Sweet C’s | Savory Pumpkin Hummus by Zevy Joy | Spiced Warm Brie by Boxwood Avenue | Sea Salt Dinner Rolls and Herb Butter by House 214 Design

Roasted Stuffed Figs by Town and Country Living | Cranberry Sweet Potato Rounds by Tidy Mom | Gluten Free Baked Brie by Taryn Whiteaker | Healthy Pumpkin Dip by Tidbits | Fig Prosciutto Sweet Potato Bites by The Chronicles of Home

Beet Bruschetta with Goat Cheese and Basil by My Sweet Savannah | Cheddar Bacon Beer Dip by Inspired by Charm | Pumpkin Sheet Pan Nachos by Farmhouse of Boone | Everything but the Bagel Bubble Bread by Nest of Posies | Garlic Smashed Potatoes by Julie Blanner

Olive Pecan Cheese Log by anderson + grant | Stuffed Peppers by Nesting with Grace | Chicken Cranberry Meatballs by Shabby Fu Fu | Chicken Pot Pie Bites by Nina Hendrick | Cranberry Almond Mini Cheese Ball Bites by Summer Adams