Recipe: Pumpkin Fluff Dessert Dip

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A friend of mine recently asked if I could “make over” her Pumpkin Fluff Dip recipe. Her version was a big hit at her book club gathering, but she knew there had to be a better way than using highly processed Cool Whip and vanilla pudding mix (No comment! LOL).

So after a fun afternoon of experimenting, I present to you this real food, organic, and tasty Pumpkin Fluff Dessert Dip recipe. All I have to say about this is yum. My kids (okay and me too) could not get enough! If only I would have known about this earlier, I would have totally added it to the dessert table at our Halloween party. :)

Pumpkin Fluff Dessert Dip from 100 Days of #RealFood #pumpkin


4.7 from 9 reviews

Pumpkin Fluff Dessert Dip
Serves: 8-10
  • 1 cup heavy whipping cream
  • ½ cup cream cheese
  • 2 tablespoons pure maple syrup
  • 1 teaspoon pure vanilla extract
  • 1 teaspoon pumpkin pie spice mix (found in the spice aisle)
  • 1 cup pumpkin puree
  • Optional garnish: A few extra sprinkles of pumpkin pie spice (or just plain cinnamon)
  • Optional dippers: Sliced apples and whole-wheat graham crackers
  1. In the bowl of your mixer fitted with a whisk (or use a large mixing bowl and electric beaters), combine the heavy cream, cream cheese, syrup, vanilla, and pumpkin pie spice. Turn the mixer to low and blend until the cream cheese is broken up and no longer in big clumps. Turn the speed up to high and blend until the mixture thickens, about 1 to 2 minutes.
  2. Turn the speed back down to low and carefully blend in the pumpkin puree. Scrape the bowl with a spatula if necessary.
  3. Serve with sliced apples and whole-wheat graham crackers. Store leftover dip in the fridge.
We recommend organic ingredients when feasible.


Pumpkin Fluff Dessert Dip from 100 Days of #RealFood #pumpkin

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111 comments to Recipe: Pumpkin Fluff Dessert Dip

  • BrianaF

    YUM! Made this tonight and it was a hit. We just had it with apples and it was great. Will definitely be making this for Thanksgiving. Thanks for the delicious recipe.

  • Made a double batch for a party hoping to have leftovers on hand for a quick treat. Found out it was good for that, and as a basis for a smoothie when you add a banana and ice. Thanks for this recipe!

  • [...] example, Lisa Leake of 100 Days of Real Food posted a recipe for Pumpkin Fluff Dessert Dip last week. It’s fresh, homemade, and way healthier than other holiday desserts. One of the [...]

  • Jessica

    Dumb question! Pumpkin puree- do you make it yourself from an actual pumpkin, or is this something you buy canned? I know there is much controversy over canned items these days. Thanks!!

  • Ruth

    Has anyone frozen this yet & tried it like an unbaked cheesecake? Sound yummy!

  • Sara

    I have a recipe for pumpkin whoopie pies, would this be strong enough to be a filling for them? Also, would it be too much pumpkin for one recipe?

    • Assistant to 100 Days (Amy)

      Hello Sara. I think it would work fine. Regarding the “too much pumpkin”, I guess it depends on how much you like pumpkin. I love it. ;) ~Amy

  • Charlene

    Thanks for this! I made it with some leftover canned pumpkin this evening. My 3-year-old helped and she said it was “yummy to her tummy”. Love your recipes!

  • Jenny

    I brought this to our family thanksgiving. Thank you for this recipe! My family has always been skeptical of our conversion to real food, they never think it will taste good. We’ll, this recipe was a big hit! Everybody loved it, and it gave me several opportunities to talk about unprocessed food in a positive way. :)

  • Rebecca

    We’re having Thanksgiving dinner today (Friday) for my husband’s side of the family and I made this to dip apples and crackers into. Of course, being the “cook” I sampled it. I made it WITHOUT maple syrup due to many of his family members having diabetes and it tastes great even without the maple syrup! My husband who is a hard person to please on health food LOVED it! Thank you for sharing.

  • Janine

    I made this for Thanksgiving and it was a hit. I doubled the recipe since there were so many people! Thanks for this wonderful recipe. I plan to make it again for some holiday gatherings in December.

  • Jeanie

    Did anyone else find this lacking in the sweetness/dessert department? I think it’s awesome that everyone is eating healthy and, yes, I get that that’s the whole point with this blog, but I guess I’d expected something called dessert dip that’s a pumpkin fluff knock off to be a sweet dip. This was NOT sweet. In order to make my kids happy, I had to add another 3/4 cup sugar. (Honestly, they would have eaten plain fruit happily enough, but they weren’t willing to dip that fruit in a dip that was neither sweet, nor exactly savory.) I know, everyone is gasping in shock at my awfulness, but without the sugar it tasted like a cream cheese dip with pumpkin in it–so a squashy cream cheese dip. Not a hit at my house without more sugar (or maple syrup for a whole food version). However, once I added the sugar, everyone liked it and we also ate it on French toast to very good effect–definitely a better alternative than plain syrup.

    • Lynn

      I mostly followed the recipe but added an extra tablespoon of maple syrup (3 total) and then used only a half cup of the pumpkin. I also mixed cream cheese, syrup and spices together first before adding cream. That tasted more like the traditional sweet fluff we were used to.

  • [...] not only that big, special dinner, but also a tasty and filling breakfast! This breakfast bake is another one of those recipes I “made over“ by replacing a processed boxed mix with something more wholesome. In fact, you may even [...]

  • Carrie

    Yum! I just whipped this up in the kitchen for dessert this evening. I found a recipe for making pumpkin pie spice since it wasn’t on hand so if you don’t have any just google it. Even not using organic this seems to be better to me than the processed whipped topping. I will try anything that lets me use pumpkin!! I may make up a batch to take my family’s Christmas dinner.

  • Tricia

    I had a NUTRITIONIST send me the recipe with Cool Whip and vanilla pudding!! Thank you for the makeover–can’t wait to try this!

  • jennifer

    Has anyone tried leaving out the cream cheese? I can’t eat it as I am dairy free! Sounds good but wondered if it would be lacking without cream cheese.

  • Since the Real Food challenge indicates no sugar, which graham crackers do you buy? Even the organic ones I currently use have evaporated cane juice as an ingredient.

    • Assistant to 100 Days (Amy)

      Hi Laura. Mi-del, which Lisa sometimes buys, is a brand that is 100% whole-wheat and is sweetened with honey and molasses. It might be difficult to find a store bought graham that follows all the challenge rules. ~Amy

  • Krystal

    Just made some pumpkin carrot buckwheat muffins and had leftover pumpkin purée so I decided to try this. I only had a little more than half a cup purée but I made the rest of the recipe as written. I used it to “frost” the muffins. So yummy, like healthy cupcakes.

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