Healthy Pumpkin Spice Dip

22 Comments
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Sweet and creamy with the delicious flavors of pumpkin pie, this Healthy Pumpkin Spice Dip is actually packed full of protein and is a healthy dip you can feel good about giving to your kids!

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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Healthy Pumpkin Spice Dip

Sweet and creamy with the delicious flavors of pumpkin pie, this Healthy Pumpkin Spice Dip is actually packed full of protein and is a healthy dip you can feel good about giving to your kids!
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Course: Snack
Cuisine: American
Keyword: Pumpkin Spice Dip
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4
Calories: 423kcal

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.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!

Nutrition

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

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22 Comments

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!)

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!