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Protein Pumpkin Spice Dip


Sweet and creamy with the delicious flavors of pumpkin pie, this Protein Pumpkin Spice Dip is packed full of protein and is the perfect dip to dunk fruit into!

pumpkin spice dip with green apples surrounding the bowl of dip

Healthy Dips For Kids

Kids will definitely eat fruits and veggies by themselves, but if they have a dip they are more likely to try different fruits and veggies and eat more of them.  The truth is though, that sometimes kids love the dip more than they like the food they are dipping?  It seems like what ends up happening is that they dip the fruit or veggie and then just lick the dip off!  The problem is, a lot of the common ‘kid’ dips aren’t very healthy: ketchup, ranch, bbq sauce, fry sauce.

The good news is that there are a lot of dips that you can make that are healthy! This healthy Pumpkin Spice dip is definitely one of them!  My kids love hummus and so I decided to put a fall twist on this Pumpkin Spice Dip Recipe.  Think of this dip as a really delicious hummus – that is actually sweet! You can whip this up in about 10 minutes.  It stores well in the fridge for about a week.  Make it once, eat and repeat……….just the eating part 😉

pumpkin spice dip close up photo with green apples on a black plate

How to Make Healthy Pumpkin Spice Dip

This dip is so easy! To start, put everything into your food processor.  If you have a powerful blender and you want it really smooth, then you could use your blender over a food processor. Blend until smooth and creamy.

pumpkin spice dip ingredients in a food processor
pumpkin spice dip blended in a food processor

That is it! We like to serve this dip with crunchy sweet/tart apples like Granny Smith. You could also dip toasted whole grain bread, crackers, and pears. You can also just eat it with a spoon……..like some people around our house did.

overhead view of pumpkin spice dip in a yellow bowl with green apples on a black plate

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3.7 from 3 votes

Healthy Pumpkin Spice Dip

Sweet and creamy with the delicious flavors of pumpkin pie, this Protein Pumpkin Spice Dip is packed full of protein and is the perfect dip to dunk fruit into!
Prep Time10 minutes
Total Time10 minutes
Course: Snack
Cuisine: American
Servings: 6 servings
Calories: 423kcal


Serve With

  • 2 medium pear
  • 2 medium apple


  • Rinse and drain the chickpeas.  Add all ingredients to a food processor or blender and mix until smooth.
  • Serve with sliced pears and apples.


Calories: 423kcal | Carbohydrates: 62g | Protein: 10g | Fat: 18g | Saturated Fat: 2g | Sodium: 597mg | Fiber: 14g | Sugar: 34g
Keyword : Pumpkin Spice Dip


Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

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Recipe Rating


What about sesame butter or apple butter instead of almond? (can’t do almond, peanut, pecans, walnuts in my house due to son’s allergy. Sesame is ok, though!)

Did you ever try sesame or apple butter? I’d like to bring this to school but all of our schools are peanut/tree nut free!

Funny story. I totally forgot about this post after I left my comment. It’s been two years and a lot has changed: 1) my son *can* now have almonds/almond butter and 2) over the last 2 years I’ve gotten way more experienced with all kinds of nut and seed butters. After I saw this comment to the comment, I made it that evening with the almond butter. Delish. And I have to say – no reason why this wouldn’t be just as delish with one of the other seed butters (like sunflower butter – which should be ok in a nut free school). 😀

I just made this but I substituted sunbutter instead of almond butter because of my son’s nut allergy. I also added carrot, which gave it just the tiniest bit more sweetness, which I prefer. So delicious! For a treat, spread it on a graham cracker and it tastes just like pumpkin pie!

5 stars
We made this for General Conference weekend, and it was SO good! I did substitute the oil listed in the recipe with a few tablespoons of plain greek yogurt just to lighten it up a little. I love that this dip adds protein and nutrition instead of tons of sugar!