You know it’s October when the food world goes NUTS over pumpkin. Everyone loses their freaking minds. (Side note: I hate it when people write “loose” instead of “lose.” Please don’t do that.)

And seriously… who could blame them? I went to the store Friday night and bought six cans of pumpkin. I had no plans for it yet, but I knew it would be essential to my baking activities for the weekend. When I got home, I sought the pumpkin wisdom of the blogosphere, and ended up at Skinnytaste. In an attempt to be a responsible adult and not blow all of my money on food that could be used for dangerously tasty, fattening dishes, I’ve been frequenting her blog a lot. It’s fabulous. Do yourself a favor and cruise on over there sometime.

Anyways, she has a whole section of her website devoted to pumpkins. So I went there, and found this recipe for pumpkin pie dip. Just brilliant, and only 102 calories for 1/2 a cup of it. Seriously.

To make the dip, start by beating brown sugar, pumpkin puree, vanilla, and pumpkin pie spice until well combined. Add a few nice sized dollops of plain, nonfat Greek yogurt, and gently mix. Then fold in a good helping of nonfat Cool Whip. That’s all, it’s done!

Stick it in the fridge until it’s ready to serve, then dip lovely things like apples or fat free vanilla wafers in it. That is, if you can resist taking a spoon to it and devouring it there on the spot.

I totally plan on taking this to work with me this week. And I’ll be civilized and bring some apples and wafers with me, too.

You can also view this recipe as a step-by-step web story here.

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Pumpkin Pie Dip


  • 15 oz can pumpkin
  • 3/4 cup brown sugar
  • 1 tsp vanilla
  • 1/2 tsp pumpkin pie spice
  • 1/2 cup nonfat plain greek yogurt
  • 8 oz fat free Cool Whip
  • Granny Smith apples
  • Nilla Wafers


  • Beat together the pumpkin, brown sugar, vanilla, and pumpkin pie spice with your Kitchen Aid or hand held mixer until well combined.
  • Add the yogurt and mix until just incorporated.
  • Gently fold in the Cool Whip.
  • Served with sliced apples, Nilla wafers, or graham crackers.
Course: Dessert
Author: Chelsea Cole
Did you make this recipe?Mention @aducksoven on Instagram or tag #aducksoven.