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You are going to love this Smooth, creamy, skinny and healthy Pumpkin Dip recipe!  This vegan and gluten free version comes together with coconut cream, pure maple syrup, pumpkin, and your favorite Fall spices – easy and delicious!  It’s the perfect pumpkin dip for apples!

Healthy pumpkin dip with apples for dipping.

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

If you find yourself hankering for some pumpkin dip for all those beautiful apples you picked, or even bought from the store, you are going to love this creamy delight. Apples and pumpkins come together like peanut butter and jelly.

This healthy pumpkin dip is smooth, creamy, and so easy to make. All real food ingredients come together for some amazing flavor sensations that just scream “Fall”. It has only 6 simple ingredients, too! 

Healthy Pumpkin Dip recipe

My sister and I also came up with amazing ways to use this vegan pumpkin dip in ways other than just for apples. As if that wasn’t enough, right? Marci 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!”

Healthy pumpkin dip with apples for dipping.

And so we tried it. I baked the phyllo sheets in my muffin pans, filled them with my pumpkin dip, and topped it with Marci’s apple compote. And it was good. Very good. Together, over food, we brought the best of Fall flavors to the table.

Apple and pumpkin – in a cute little cup.

Healthy pumpkin dip with apples for dipping.


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

How To Make Healthy Pumpkin Dip

  1. Add the spices, syrup and extract to the bowl.
  2. Mix together with a handheld mixer, or high speed blender.
  3. Chill in the fridge for at least an hour before serving.
Pumpkin apple appetizer

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

pumpkin apple appetizer.

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 into squares.  Then I pressed them into my muffin pans and baked until they started turning a golden brown.

Healthy pumpkin dip with apples for dipping.
ingredients for healthy pumpkin dip

making healthy pumpkin dip

mixing ingredients for healthy pumpkin dip

whip together ingredients for healthy pumpkin dip

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!

Healthy pumpkin dip with apples for dipping.

phyllo sheets baked in muffin tin.

phyllo cups with pumpkin filling.

Phyllo cups with pumpkin filling and topped with cooked apples.

Here is the printable recipe for the pumpkin dip.

Healthy pumpkin dip with apples for dipping.

Healthy Pumpkin Dip

Servings 2 cups
Prep Time 3 minutes
Cook Time 10 minutes
Total Time 13 minutes
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.


  • 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


  • 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.
  • Add to the mixing bowl the pumpkin, syrup, vanilla and pumpkin pie spice.
  • Using a handheld mixer, or wire whisk, blend the ingredients together until smooth.
  • Place in serving bowl and cover.
  • Refrigerate dip for at least an hour, or until serving.
  • Enjoy!
Healthy pumpkin dip with apples for dipping.

Did you make this?

Make sure to follow TIDBITS and Company on Instagram and Pinterest for more creative ideas!

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

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  1. I’m excited to try this! I have a question about the coconut cream. I found a can at Trader Joes. Should I use the whole can, since I’m assuming that there’s no water to be discarded? I was just worried that there might be too much coconut flavor? Thank you!

  2. Healthy pumpkin dip!? Sign me up! This looks DELISH!! Also, so happy to read about your house. Congrats!!

    xo Michael

  3. Yes! WooHoo! Congratulations on selling the house! Now, onto the search! I love this fall food, the decor, everything! Have a blessed day!

    1. Thank you, Thank you Ramona! Searching we are and it is so exciting! Thank you always for your kindness!