Pumpkin Dip

Pumpkin Dip

This dip is both healthy and delicious – with flavour reminiscent of pumpkin pie! Pumpkin is low calorie and is rich in vitamins, minerals, and fiber. It also contains some protein. The fiber and protein in this recipe help to reduce the glycemic impact, so it won’t mess with blood sugars.

The following is an adaptation of a recipe by Megan Murphy. Megan had some great ideas about how to use this dip: as a dip for pieces of fresh fruit such as apple, banana or pears; stirred into plain yogurt for breakfast; as a spread on healthy flax crackers; or you could even incorporate it into a healthy smoothie with almond or coconut milk and some fruit. Here is a recipe for yummy Chocolate Pumpkin Smoothie


Prep time: 5 minutes

Refrigeration time: 30 minutes

Servings: about 12 2-tablespoon servings or about 1½ cups



3/4 cup plain (unsweetened) yogurt

1/3 cup organic coconut sugar

3/4 cup fresh pumpkin puree or unsweetened canned pumpkin

2 teaspoons maple syrup

1/8 teaspoon nutmeg

½ teaspoon ground cinnamon

1/8 teaspoon ground ginger



  • Place yogurt, coconut sugar and pumpkin in a medium bowl, and mix until well blended.
  • Add maple syrup, nutmeg, cinnamon and ginger, mixing until smooth.
  • Cover and chill for 30 minutes.
  • Enjoy with fresh fruit of your choice!