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. The pumpkin spice flavor pairs well with apple slices and graham crackers for a tasty treat your kids will love, especially during Halloween and the fall months.
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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).
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
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. The pumpkin spice flavor pairs well with apple slices and graham crackers for a tasty treat your kids will love, especially during Halloween and the fall months.
Print Recipe
Servings: 8 (makes about 2.5 cups)
Ingredients
- 1 cup heavy whipping cream
- ½ cup cream cheese
- 2 tablespoons pure maple syrup
- 1 teaspoon pure vanilla extract
- 1 teaspoon pumpkin pie spice (found in the spice aisle)
- 1 cup pumpkin puree
Optional garnishes and dippers
- pumpkin pie spice (garnish)
- cinnamon (garnish)
- apples (sliced, for dipping)
- whole-wheat graham crackers (for dipping)
Instructions
- 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.
- Turn the speed back down to low and carefully blend in the pumpkin puree. Scrape the bowl with a spatula if necessary.
- Serve with sliced apples and whole-wheat graham crackers. If garnishing with cinnamon, try out fresh! Store leftover dip in the fridge.
Notes
We recommend organic ingredients when feasible.
Nutrition Facts
Nutrition Facts
Pumpkin Fluff Dessert Dip
Amount Per Serving
Calories 177
Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 10g63%
Cholesterol 56mg19%
Sodium 59mg3%
Potassium 116mg3%
Carbohydrates 7g2%
Fiber 1g4%
Sugar 5g6%
Protein 2g4%
Vitamin A 5394IU108%
Vitamin C 1mg1%
Calcium 48mg5%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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Stacy says
This recipe is absolutely delicious! My entire family loved it, even my picky 9-year-old (who won't even look at anything orange.) Thank you SO much for sharing!
Erika says
WOW this looks amazing, Can't wait to make this for my daughter she will love it! Thanks for sharing the recipe.
Tiffany g. says
Just tried this recipe and it is so good!! I didn't have graham crackers on hand but the apples were very good with it!
Debbie says
I absolutely LOVE your website!!! I am also trying to change the way my family eats, although we eat pretty healthy, there is room for improvement. My question for you is, what is your schedule (do you have one?) for cooking/baking/preparing all of this real food? I have the hardest time finding time to actually make all of this food. Any suggestions? I'd love to see a "week at your house", how and when you make these great meals. Thanks so much!
Assistant to 100 Days (Amy) says
Hi Debbie. You are in luck: https://www.100daysofrealfood.com/2012/06/25/how-much-time-i-spend-kitchen/. And, here is a snapshot of a week's worth of meals: https://www.100daysofrealfood.com/2012/05/24/a-week-with-the-leakes-dinner-and-treats/ ,https://www.100daysofrealfood.com/2012/05/17/a-week-with-the-leakes-lunch/, and https://www.100daysofrealfood.com/2012/05/24/a-week-with-the-leakes-dinner-and-treats/. ~Amy
Alison says
I read this recipe earlier this week and then I just looked at the french fried onion green been casserole recipe...I think I quite possibly love you this very moment. :O)It also hit me that you could substitute the pumpkin puree for berries or applesauce with cinnamon or something and have three different frostings. You could even fill the apple frosting cupcakes with caramel. Woohoo!
Robin says
We used plain yogurt in place of cream cheese (simply because we didn't have any), and it was delicious! Thank you for the recipe!
Julia says
What is the difference between whipping cream and heavy whipping cream? I can get organic whipping cream at our local market. Does anyone know if you can freeze whipping cream?
Katrina says
Heavy whipping cream and whipping cream are usually the same thing.
Freezing whipping cream is ok, but shouldn't be frozen for more than a month. You may have to re-emulsify the butterfat and milk after it thaws.
Lori says
Thank you so much for this, Lisa!! I received a "Pumpkin Fluff" recipe from Weight Watchers years ago, but have not made it recently because I didn't want to use Cool Whip and I had not gotten industrious enough to create a real food version. I can't wait to make this!
Kris says
Just made this for a small get together tonight! I love it! No overly sweet, and perfectly fluffy!!
Buffy says
Will you pleeeeeaaase post a recipe for pumpkin pie without white sugar? My sweet 17 year old daughter has been off of sugar since August and doesn't want to ruin it on Thanksgiving!
I trust your recipes!
Assistant to 100 Days (Amy) says
Hi there. Here is one from Deliciously Organic that uses sucanat: http://deliciouslyorganic.net/pumpkin-pie/. ~Amy
laramealor.com says
Oh my goodness can not wait to make this for my family. Looks wonderful!
Julia khaled says
We are working on truly integrating 100 of real food on our lives (husband, 3 year old and 1 year old). So far we've done great. Could you speak to how to best educate our parents on how we do not want them to give our kids processed foods? It kills me that I see our daughter walking around with a red koolaid container, rice Krispy treat, or lance PB cracker. Yikes. I don't want to hurt the in-laws feelings bc that is how and what they eat. But not at our house. I would appreciate any tips!
Assistant to 100 Days (Amy) says
Hi Julia. This post might help you navigate those sensitive situations: https://www.100daysofrealfood.com/2012/07/24/being-polite-vs-honoring-your-values/. Also, this one will help when considering the whys of going real: https://www.100daysofrealfood.com/2012/04/12/newsflash-we-are-not-just-fine/. ~Amy
Jaime says
Would replacing Greek Yogurt instead of cream cheese would work?
Aubrey says
I think that still taste yummy! The consistency would change, however.
Selina says
I just purchased Greek yogurt cream cheese at my local grocery store.
Melissa says
http://www.buylocalfood.org
Hi! I was trying to figure out how to get this to you because I know you can reach so many more people then I can!!! Please read this and share. I know this is super important to your family as well!
Nicole says
Hi, just wondering whet you find whole wheat gram crackers and what brands?
Assistant to 100 Days (Amy) says
Hi Nicole. Lisa uses Annie's sometimes as a treat as they are not 100% whole wheat. Mi-Del is a 100% whole wheat option. ~Amy
Kristin says
I make my own, they are easy and so much yummier.
http://homecooking.about.com/od/cookierecipes/r/blcookie70.htm
To make them healthier, use sustainable palm shortening, organic brown sugar and substitute white whole wheat flour for the AP flour. Also, Bob's Red Mill makes graham flour.
@Simple Green Moms says
What a great treat for kids without the guilt! Love this idea!
Grace says
My gosh you people are smart!!! It's like healthy eating 101 just here in the comments.
Lisa says
I agree it's a great community here! :)
Sarah says
Just wondering what sweetener could be used in place of maple syrup? I don't frequently have it on hand as it is rather pricey in the markets where I live. Thanks!
Lisa says
Honey would be a great substitute.
Naomi says
Just wondering if the cream cheese needs to be at room temperature first or if you can add it cold. Thanks!!
Lisa says
I added it cold, but it would only help if it's room temperature first.
Lynn says
Question to those of you who have made this: does the consistency lend itself to use as a cake frosting?
Lisa says
Lynn - It could totally be a cake frosting...love that idea!
Rachel says
THANK YOU for this! I haven't read about cool whip or pudding yet to know why it's bad. But I know it is! My sons favorite holiday dessert is pumpkin fluff and pie "chips" that I created a few years ago using both of those ingredients. I have really been trying to makeover our diet lately and I've found so many helpful tips on this site! I was at the grocery store this week and almost bought the items to make my dessert. I thought, "it's just one time. It's his favorite! It won't hurt." But I decided to wait. I'm so glad! I can't wait to try this recipe!
Micki bradshaw says
Anyone know how many grams of sugar are in the dip. I know I'll love this but I need less than 5g sugar. I wod appreciate any tips to make it less than 5g sugar if it's not. THANKS!
Lisa says
Micki - I am not sure since we never calculate that stuff, but I believe there are websites where you can punch in the ingredients and it will give you the answer.
Jennifer says
I wanted to see what brand organic heavy whipping cream you use? I can't seem to find one that does not have carrageenan in it. Maybe there isn't one. Thank you!
Lisa says
Jennifer - The brand I have access to has carrageenan in it unfortunately.
Helen says
Thank you for the replies! My nephew has the nut allergies and although I know he is safe with coconut, I think he has a nutmeg allergy too - I will have to double check! My daughter is gluten free so I am searching for fun things for them to have together during our visit over Thanksgiving :) So many GF things have nuts!
patwoy says
Pumpkin Pie Spice (Large batch)
1/4 C. cinnamon
1 Tbsp ground ginger
1 Tbsp ground nutmeg
1 Tbsp ground cloves
koneko says
@Anna... Lactaid brand now has lactose free whipping cream (in Canada so it should be in the US as well). i've only seen it in the 500ml for $4.59CAN so not too bad in price.
Anna says
Looks great!! I will try to make this for the family Thanksgiving gathering. I, however wish that there were lactose free Whipping cream. I can use LF milk, but its not the same. Any suggestions? There are lactose free or soy sour cream so I have that covered. Thanks!
Julie says
Nutmeg is not considered an actual nut when I was researching for my daughter's allergy as we often put nutmeg in a few of our recipes. Thought this link could help.
http://www.foodallergy.org/allergens/tree-nut-allergy
Lis G says
I am also addicted to Trader Joe's seasonal pumpkin cream cheese...but it's so high in sugar! I made my own at home that sounds a lot like this recipe using a dot of maple syrup too, just without the heavy cream if you want something to smear on a whole wheat bagel or some crackers :)Real food is just as addicting when it tastes this good!
Lisa says
Hmmm...never thought of just straight-up pumpkin cream cheese. Good idea!
Heather Jackson says
This dip sounds AMAZING. I think I have the dip ingredients on hand, but I may seriously have to run to the store to buy dippers!
Helen says
Do you think leaving out the pumpkin pie spice would work? It has nutmeg in it and I am trying to make it gluten/nut free.
Marsha says
Pumpkin pie spice is about half cinnamon, usually with clove, allspice, and nutmeg. I'd suggest you use just individual spices that you like! Nutmeg is yummy but not essential.
Melissa says
Helen - just heads up nutmeg is not a nut.
My son has severe nut and peanut allegies.
Nutmeg is a spice that is derived from seeds, not nuts. It may be safely eaten by people with tree nut allergy.
Same with coconut - Coconut is not a botanical nut; it is classified as a fruit, even though the Food and Drug Administration recognizes coconut as a tree nut. While allergic reactions to coconut have been documented, most people who are allergic to tree nuts can safely eat coconut.
Not sure on gluten - luckily we don't have that allergy! :)
Heather says
Hi Helen, Technically nutmeg is not a nut (http://www.foodallergy.org/allergens/tree-nut-allergy) but someone could have an allergy to it. It's actually a seed from the tree. Awesome that you are looking out for those (of us) that do have food allergies!
Veronica says
I love your version!! When I made it I used real whipping cream as well ans left out the vanilla pudding mix. I never thought to put cream cheese in it. Will be making it again and trying this alternate version.
Laura says
Thank you! I made the 'processed' version of this yesterday and was wishing that I had a real food version to make instead. (I did replace the cool whip with real whipped cream - because cool whip just tastes bad, not to mention all the junk that's in it.)
Question for you - I whipped the cream first and mixed the other ingredients separately. Then I folded the pumpkin/cream cheese mixture into the whipped cream. I thought it made a nice fluffy dip. Is there a reason you didn't go that route? Just wondering!
Lisa says
I just thought it was easiest (with similar results) to do it all at once.
Devin says
Sounds delicious! Do you buy your graham crackers at the store? If so, what brand? Thanks!
Lisa says
I've purchased both Mi-Del (100% whole-wheat) and Annie's (some whole-wheat). I have to admit I prefer the Annie's, and we usually consider graham crackers a "treat" anyway so that's what I bought last time. You can also make your own.
Jennifer says
Thank you! We loved this dip with apples and pretzel sticks, but haven't made it in a long time. So glad to see a real food version
Laura says
This looks yummy! How does it hold up in the refrigerator overnight if I make it a day in advance? Will it get watery?
Lisa says
It holds up great leftover!
Shayna says
Another challenge: make something equally yummy that is....dairy free?! Can it be done? My poor daughter misses out on everything yummy!
Joanne says
You can try using marshmallow fluff. There is a brand that is organic and made from brown rice syrup. It's pretty good, I've tried it. It's called Suzanne's ricemallow creme. To substitute the cream cheese, try Go Veggie cream cheese alternative. Hope that works for you!
Megan says
Shayna, I've used coconut milk and pureed chick peas (garbanzo beans) in different recipes when I needed them to be dairy-free. You might have to play around with it and see what tastes best, but it could work with the pumpkin. Maybe even change up the bean, like white beans.
Kat says
In terms of ingredients and process this recipie is a mousse:
1. whipped cream/dairy
2. flavourings (pumpkin & spice in this recipie)
3. a sweetener
I make a mean dairy-free chocolate mousse by replacing the dairy with eggwhites which have been beaten into a merangue. Naturally - the flavourings in that are chocolate and vanilla bean rather than pumpkin, but it should still work.
Beat the eggwhites to firm peaks, then fold in the flavourings and sweetener and you're good to go.
To make it dreamy-creamy, adding some home made cashew-cream to the flavourings might work.
Lisa says
ooooh! I've seen (but haven't yet tried) a mousse made from canned coconut milk (just the thick fat part that is chilled first). I bet that would be a great sub here and you could make it vegan.
Holly says
Just wondering if you have found any brand of organic heavy whipping cream that does not contain carrageenan?
Ann says
The Whole Foods brand of heavy cream does not contain carrageenan, however, it is not organic. Whole Foods also carries an organic, pastured heavy cream that does not have carrageenan. I can't remember the brand name though.
Lisa says
That's a hard one Holly when it comes to national brands...I can't think of any off the top of my head!
Terra says
This is something I've struggled with too, because I have several recipes that I love that use heavy cream. Here is the guide I used to start me on my search...
http://www.cornucopia.org/shopping-guide-to-avoiding-organic-foods-with-carrageenan/
The problem is that most brands aren't available in Charlotte... trust me, I looked. Earth Fare just started carrying Kalona supernatural, but not in heavy cream. I do love the Kalona sour cream though.
Just recently Whole Foods started carrying Organic Valley pasteurized heavy cream (which has NO carrageenan) as well as the ULTRA pasteurized heavy cream (WITH carrageenan). You have the check the box / ingredients though! They are stocked right next to each other and don't look very different. Also sometimes the "good" one is out when I check, but then they'll have it again the next time.
Hope this helps! It was a mission of mine to track down one that is both organic AND carrageenan free... I just wish there were more options.
Dree says
This looks delicious! I have never had nor heard of "pumpkin fluff". I even have a pumpkin sitting here waiting to be roasted. I bet this would be yummy with butternut squash too.
Vicki says
This is a great "make over" but I know I first got this recipe from weight watchers and it was Fat free cool whip and Sugar free vanilla pudding.... how do you make that over so that it is weight friendly and healthy?
Lisa says
Vicki - We actually do not recommend "low fat" eating at all...in order to take the fat out of the food it ends up more processed than it did to begin with. As long as you eat a variety of real foods and only eat until you feel full you can still maintain a healthy weight. You can find more info on that here: https://www.100daysofrealfood.com/2011/04/15/mini-pledge-week-6-no-low-fat-lite-or-nonfat-food-products/
sally says
I Always Prefer A Little Bit Of Real Food To A Whole Lot Of Fake Stuff!
Stacey says
I absolutely LOVE your comment here. Many people think "low fat" is the solution to being healthy and it's quite the opposite. Fat is flavor, so when the fat is taken out, chemical are added to make the food taste better again. Also, when people eat low fat foods, they tend to eat more of it, which defeats the whole purpose of eating in moderation. Full, natural fat is the way to go, just not a lot of it.
Lisa says
I am glad you agree! :)
Kara says
Vicki,
I totally understand your thought process, because it's where my head was when I first started focusing on real food too. I want the whole world to know that when I did the 30 day challenge (no processed foods, my only cheat food was salad dressing) I lost 7 lbs. without even thinking about it or trying (I'm short and an average weight so that is a lot!).
This happened while eating all of the cheese, real butter, full-fat diary and oils, and whole wheat bread/pasta I wanted. As somewhat who has always had a "healthy" appetite, it was really surprising to me since I wasn't focused on limiting portions in the slightest (going real was hard enough, I wasn't about to take on that challenge too). I also felt more satisfied (except for the intense sugar cravings the first week or two), yet never uncomfortably full, than ever before.
While weight wasn't my motivator for moving to real food, my body's reaction to it has me convinced it's the right way to be eating. And it's so much more enjoyable!