Low Calorie Pumpkin Pie Dip Recipe – 40 Calories!

Looking for a low calorie pumpkin pie recipe? Try this great variation at just 40 calories a serving – and, it’s fat free! It has all the flavor of pumpkin pie, but it’s a low calorie and fat free dessert recipe. There is no crust, but you can use it as a dip or spread for veggies, bagels, low calorie cookies, etc. It tastes like pumpkin cheesecake – but remember – it’s fat free!

This pumpkin dip recipe is quick, easy and is a great dip for fall or Halloween themed parties. Prepare the dip in advance, leave in the fridge for a few hours and you’ll be ready to please your taste buds (or your guests’ taste buds!) This recipe is also a great way to sneak a veggie serving into your low calorie lifestyle.

This recipe yields approximately (16) 2 tablespoon servings of low calorie pumpkin dip or spread at approximately 40 calories per serving. Awesome taste for few calories, right? This is my kind of treat!


  • 1 cup of fat free cream cheese
  • 1 cup of powdered sugar
  • 1 cup of canned pumpkin (or cooked, fresh pumpkin)
  • 2 tsp of cinnamon
  • ¼ tsp of allspice blend


  1. In a bowl, stir the cream cheese with a fork or whip it with an electric hand mixer. You want it to get it really whipped and  creamy!
  2. Add the powdered sugar and spices and mix completely with the cream cheese.
  3. Now, add in the pumpkin and blend well until your dip is uniform in texture.
  4. Refrigerate and serve cold.

Notes and variations:

  • Serve the dip on fat free bagels, celery sticks, carrot sticks, low calorie cookies and crackers, chocolate graham crackers, etc.
  • You can also use this dip for a low calorie pumpkin pie or cheesecake filling that would require no baking!
  • Use this pumpkin spread to replace frosting on cupcakes or cakes when baking.
  • For a fun, low calorie snack – core an apple, cut it in half and place a dollop of pumpkin dip on each half.
  • For a great presentation, scoop out a medium sized pumpkin and use it as a bowl to serve your dip. Cook the pulp to use in the recipe and bake the seeds in the oven with a bit of salt for a great snack.
  • If you’re feeling extra indulgent, mix in some chocolate chips! Pumpkin dip + chocolate = heaven!
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