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!
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 😉
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.
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.
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Healthy Pumpkin Spice Dip
Ingredients
- 15 ounce chickpeas (garbanzo beans), canned
- 1 cup pumpkin, canned
- 1/4 cup almond butter
- 2 tablespoon oil
- 3 tablespoon honey
- 1 teaspoon vanilla extract
- 1 1/2 teaspoon cinnamon
- 1/8 teaspoon nutmeg
- 1/8 teaspoon cloves, ground
- 1/2 teaspoon salt
- 1/4 teaspoon ginger, ground
Serve With
- 2 medium pear
- 2 medium apple
Instructions
- Rinse and drain the chickpeas. Add all ingredients to a food processor or blender and mix until smooth.
- Serve with sliced pears and apples.
Nutrition
www.superhealthykids.com
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.
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Wow! This looks great! And so festive for fall 🙂 Love.
Wow, this looks tasty and I love that it has the added healthy bonus of chick peas. I will be making this for sure!
Looks yummy and we just happen to have all the ingredients at home! Bonus!
Looks delicious!
Just made this. Soooo yummy!
Just made a batch in e blender! Really delightful and great for kids! Thanks for he recipe.
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!)
Just made this..the kids and I can’t stop eating it. LOVE IT!
I have never tried sesame or apple butter but I would love to know how it turns out!!
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!
Can you do it with out the beans? Can’t do beans because several family members are highly allergic to beans.
Maybe try sunbutter?
Your use of Canola oil is deeply alarming. Perhaps some research into Canola oil is required.
Do you have a “dipping gel” recipe for a clear gel on top of cakes with a variety of fruit layer? Can’t find any where.
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). 😀
How about using olive oil instead of canola since canola has been linked to inflammation and has questionable methods of extraction: http://thecoconutmama.com/2014/01/how-canola-oil-is-made/
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!
I’m not sure it would work out because the beans are kind of like the backbone to the recipe. Sorry!
How many does this serve?
This serves 4 people
I don’t use canola oil, is there a natural oil that could be substituted?
Yes! You can use coconut oil, or grapeseed oil.
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!
Can this be frozen?
We haven’t tried freezing it yet!