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5 from 7 votes
Home By Course Desserts

Skinny Pumpkin Pie Dip (Easy + Low Calorie)

This Skinny Pumpkin Pie Dip is incredibly creamy, smooth, and is perfectly spiced with two classic fall flavors, pumpkin pie spice and cinnamon! It's low calorie, always a hit and absolutely perfect for any fall gathering!

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By: Lauren published: Sep. 13, 2021 updated: Dec. 20, 2023 12 Comments

This post may contain affiliate links. Please read my disclosure policy.

Skinny pumpkin pie dip on a tray with apple slices, graham crackers, pretzels, animal crackers, and cookies.
Contents hide
About This Recipe
Why You’ll Love This Skinny Pumpkin Pie Dip
Ingredients & Substitutions
How To Make
How To Store
What To Serve With Skinny Pumpkin Pie Dip
FAQ: Skinny Pumpkin Pie Dip
More Yummy Pumpkin Desserts To Check Out
Skinny Pumpkin Pie Dip (Easy + Low Calorie)
MyFitnessPal Entry
Did You Make This?

About This Recipe

Hello pumpkin dip of my dreams! It’s super creamy, perfectly sweet with just the right amount of pumpkin flavor. And even better, it’s lightened up!

This delicious fall dip only requires 6 ingredients and takes 5 minutes to make. It’s super creamy (did I say that already?), smooth, and is perfectly spiced. It’s absolutely PERFECT for any fall gathering, including football watching, fall time parties and Halloween!

I find this dip tastes best with a little caramel sauce drizzled on top to really pack in that fall flavor. You could even top with chopped pecans or walnuts for a little crunch. Enjoy this lightened-up pumpkin pie dip with graham crackers and apple slices, or just dive in with a spoon. It’s THAT good!

Want More Pumpkin?

If you’re looking for other yummy lightened up pumpkin recipes, definitely check out these 100 calorie Pumpkin Blondies, Fudgy Pumpkin Brownies, Pumpkin Pie Milkshake and one of my personal favs – this No Bake Pumpkin Pie!

Skinny pumpkin pie dip on a tray with apple slices, graham crackers, pretzels, animal crackers, and cookies.

Why You’ll Love This Skinny Pumpkin Pie Dip

  • It’s smooth, creamy, and has just the right amount of pumpkin pie spice!
  • Takes 5 minutes to make.
  • Only 6 ingredients needed and 2 of them are spices.
  • It’s lightened-up!
  • Great for all fall get togethers, football games, parties, and more!
  • A crowd favorite for fall time! Seriously, everyone loves this stuff.

Ingredients & Substitutions

  • Cream cheese – I used reduced fat cream cheese to keep this dip lighter. Regular cream cheese, fat free, Neufchatel (Greek), or vegan cream cheese also work perfect here!
  • Sweetener – Truvia, sugar, or any other sweetener you prefer would work!
  • Pumpkin – Libby’s brand is my favorite because it has the most orange color!
  • Pumpkin pie spice
  • Cinnamon
  • Cool whip
Zoomed in view of skinny pumpkin dip on a tray with apple slices, graham crackers, pretzels, animal crackers, and cookies.

How To Make

  1. Beat the cream cheese with a hand mixer (or in your Kitchen Aide) until smooth.
  2. Add the sweetener, pumpkin, pumpkin pie spice, and cinnamon.
  3. Then, fold in the cool whip. Taste and add more sweetener if desired.
  4. Cover and store in the refrigerator for at least 30 minutes (best after 2-3 hours!) before serving. Drizzle with caramel sauce and top with chopped nuts for a delicious and beautiful presentation, if desired! I definitely recommend at least adding the caramel drizzle 😍

How To Store

Store Pumpkin Pie Dip in an airtight container in the fridge for 3-4 days.

What To Serve With Skinny Pumpkin Pie Dip

Because this is a sweet dip, it tastes delicious with apples, graham crackers, or cookies. We also love serving it with salty pretzels but definitely feel free to get creative here! Here’s a list of some of my favorite pairing ideas:

  • Graham crackers
  • Animal cookies
  • Gingersnaps
  • Mini pretzels or pretzel thins
  • Vanilla wafers
  • Apple slices
  • Oreos

Don’t underestimate how much the caramel drizzle or chopped nuts on top can add either! It takes the dip up another notch and tastes oh so delicious. It’s seriously the perfect dip to serve at your football or Halloween party!

Skinny pumpkin dip on a tray with apple slices, graham crackers, pretzels, animal crackers, and cookies.

FAQ: Skinny Pumpkin Pie Dip

Can you make this Skinny Pumpkin Pie Dip ahead of time?

This Pumpkin Pie Dip is actually best when made ahead! The dip needs time to sit in the refrigerator. It is perfect when made the night before. At a minimum, I suggest keeping it in the fridge for at least an hour before serving. This allows it to come to the perfect temperature, and also allows the flavors to come together.

Is this dip better with cream cheese or Greek yogurt?

I honestly love this dip with both. The yogurt version is slightly less rich and little thinner, making it easier to dip things in. The cream cheese version is thicker and richer. Just depends on your preference I think!

Can I use this pumpkin pie dip as a frosting?

Absolutely! Spread on a piece of banana or pumpkin bread, sandwich it between some cookies, or use it on top of some muffins or cupcakes. What a great idea!

More Yummy Pumpkin Desserts To Check Out

Low calorie pumpkin pie sliced in a pie pan with whipped cream.

The Best Low Calorie Pumpkin Pie Recipe! (That’s Not Crustless)

Healthy pumpkin chocolate chip blondies stacked on top of each other on a small plate.

The Best Healthy Pumpkin Chocolate Chip Blondies! (100 Calories)

Slices of no bake pumpkin dessert pie on small plates with forks.

No Bake Pumpkin Dessert Pie with Graham Cracker Crust

Pumpkin protein shake recipe served in a jar with a straw topped with whipped cream.

Pumpkin Protein Shake Recipe with Ice Cream (Like a Milkshake!)

Did you make this? If you snap a photo, please be sure leave a review, tag me on Instagram or TikTok at @LaurenFitFoodie or hashtag #LaurenFitFoodie so I can see your creations!

Skinny pumpkin pie dip on a tray with apple slices, graham crackers, pretzels, animal crackers, and cookies.
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5 from 7 votes

Skinny Pumpkin Pie Dip (Easy + Low Calorie)

? Gluten-Free ? Low Carb ? Macro-friendly ? Vegetarian
This Skinny Pumpkin Pie Dip is incredibly creamy, smooth, and is perfectly spiced with two classic fall flavors, pumpkin pie spice and cinnamon! It's low calorie, always a hit and absolutely perfect for any fall gathering!
Yield: 8
Prep: 5 minutes mins
Additional Time: 30 minutes mins
Total: 35 minutes mins
Calories: 78kcal
Protein: 2.1g
Fat: 5.6g
Carbs: 4.8g

Ingredients

  • 8 oz. light cream cheese softened
  • 3 Tbsp Truvia, sugar, or other sweetener of choice
  • 1/2 cup canned pumpkin (120g)
  • 1 tsp pumpkin pie spice
  • 1/4 tsp ground cinnamon
  • 1/2 cup lite Cool Whip (36g)

Optional For Serving:

  • caramel drizzle
  • dippables of choice like animal cookies, apples, pretzels, gingersnaps, graham crackers, etc.

Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes. Scroll for macros and MyFitnessPal code.

Instructions

  • Beat the cream cheese with a hand mixer (or in your Kitchen Aide) until smooth.
  • Add the sweetener, pumpkin, pumpkin pie spice, and cinnamon.
  • Then, fold in the cool whip. Taste and add more sweetener if desired.
  • Cover and store in the refrigerator for at least 30 minutes (best after 2-3 hours!) before serving.
  • Drizzle with caramel sauce and top with chopped nuts for a delicious and beautiful presentation, if desired! I definitely recommend at least adding the caramel drizzle.

Notes

To make this dip dairy-free, use dairy-free cream cheese, and dairy-free whipped topping (or can omit).

Nutrition Information

Serving: 1/8 of dip, Calories: 78kcal (4%), Carbohydrates: 4.8g (2%), Protein: 2.1g (4%), Fat: 5.6g (9%), Saturated Fat: 3.5g (22%), Cholesterol: 15mg (5%), Fiber: 0.4g (2%), Sugar: 3.1g (3%)

Nutrition is hand-calculated and accurate. No autocalulations! However, note that values can vary based on the brands you use and if you substitute ingredients.

MyFitnessPal Entry

LFF Skinny Pumpkin Pie Dip

© Author: Lauren

Skinny pumpkin pie dip on a tray with apple slices, graham crackers, pretzels, animal crackers, and cookies.

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Lauren

Lauren

Lauren lives with her husband, Simon and two dogs, Finley and Cookie, in the Carolina’s. She has college degrees in Nursing and Exercise Science, is a NASM certified trainer and spent many years as a macro coach before transitioning to full time blogging. She loves staying active, being creative and recreating her favorite comfort food dishes into healthier, lightened up versions. Desserts are her speciality!

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Hey There!

I’m Lauren, a food lover sharing healthy, macro-friendly recipes that taste good and you can feel good about eating. Here you’ll find everything from breakfasts to easy dinners to lightened up desserts because desserts are absolutely mandatory around here!

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