Pumpkin Fluff Dessert Dip

15 Reviews / 4.6 Average
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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Young girl happily eating pumpkin fluff dip on graham crackers with a side of apple slices.

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. :)

White serving plate with graham crackers, apple slices, and a bowl of pumpkin fluff dip sitting on a decorated table for fall.

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183 thoughts on “Pumpkin Fluff Dessert Dip”

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Recipe Rating




  1. My face looked about the same as that little girl’s in the photo. I didn’t like it. But to be fair, I don’t like pumpkin.

  2. Graham crackers are great, but I’m allergic to apples and pears. Any suggestions for other dippers? (My kids can eat apples. As soon as the apples touch the fluff, though, I can’t eat the fluff. AND I WANT TO EAT THE FLUFF.) Thanks!

    1. Put the fluff that you’re going to eat in a separate serving bowl that way the kids can have the apples. I betcha it’d taste great on a bagel!

    2. Hum, oh there are all kinds of options you could use besides apples. Grapes might be good. I wonder if they make whole wheat vanilla wafers? Oh pretzels, sweet salty, mmm. Or cookies if your feeling indulgent, ginger snaps would be super good dipped in this. Or if you could give everybody a separate serving bowl that way the rest of the batch wouldn’t get contaminated.

  3. i have been following you for several months now and completely changing my cooking and it just seems so easy with your help but now I KNOW I was meant to find you because you have read my mind on this one. My kids love this dip and there is a cool whip alternative at whole foods but I didn’t know what to do about the pudding mix. Thank you!!!!

    1. i think she prefers canned for convenience, but I have done it before, wash, cut in half, scoop junk out, then roast in the oven 300/350 til soft, then peel off the rind or scoop out the flesh, and puree

    2. Read a post recently, can’t remember where though I’m sure you can google it, that suggests putting the pumpkin in the crockpot to cook. Sounded much easier than the oven.

    3. If you’re using an actual pumpkin, you use the outside (minus the rind)–sort of like squash. You don’t use the stringy guts and seeds. Slice it up, roast it in the oven, and puree.

  4. Hi! I’ve tried making this recipe twice now and I’m having difficulties making it “fluffy”. While it tastes great, it’s almost runny and soup-like. Any suggestions? Thanks!

  5. Hi, I am looking for your link to halloween recipes. The link I previously found had rolls made into mummies, fingers made with mozzarella cheese and almonds for fingernails, i believe there was a taco dip with a spider web on it. Does anyone know how to find this. Thank you.

  6. It’s funny being over on the FB page where this recipe is mentioned. So many people still think fat is bad for us and are mentioning how to use low-fat products to reduce the calories. If you’re new to the real food world, then keep in mind that buying low-fat versions of anything is a no-no. Low-fat products are highly processed. Always choose the whole fat version of anything. Fat is not bad for you; our brains are 65% fat!

  7. I cant find any graham crackers that don’t have unwanted stuff in them – even at Whole Foods. I like the idea of dipping the apples, but how can I keep them from turning brown if I have these out as a dessert for dinner guests? I could use lemon juice but that will change the flavor and probably clash with the flavor of the dip.

  8. We made this tonight and it was such a great treat! Our only struggle was that there were little clumps of cream cheese still. I would probably whip the cream cheese until smooth first then add the remaining ingredients to form the whip. This tasted like fall heaven with honey crips apples!

    1. Assistant to 100 Days (Amy)

      Hi there. Here is a reply from Lisa to an earlier question: 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.

    1. Assistant to 100 Days (Amy)

      Hi there. Here is a reply from Lisa to an earlier question: 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.

    1. Assistant to 100 Days (Amy)

      Hi there. Here is a reply from Lisa to an earlier question: 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.

  9. I would try this using all organic ingredients and maybe try coconut milk whipped cream instead of the calorie laden whipping cream

  10. 2 stars
    I made the original recipe using all organic products, including grass fed heavy whipping cream making my own whipped cream. This recipe is nothing similar as there’s no vanilla flavoring; also, I prefer the fluffier whipped cream over cream cheese. I’ll stick to my version of re-made, though I appreciate anyone’s effort to make a healthier recipe.

    1. Where do you find organic vanilla pudding that doesn’t have processed added sugar?? Or do you make your own vanilla pudding without the junk?
      You didn’t feel that the vanilla extract in this recipe counts as vanilla flavoring? If that’s the experience you had making it, I might add a bit more when I try it.

  11. Assistant to 100 Days (Amy)

    Hi Tori. It is hard to find cream cheese and heavy whipping cream without additives. Nancy’s is a good brand as is Whole Foods 365. ~Amy

  12. 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.

  13. 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.

    1. 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

  14. 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.

  15. 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!

  16. 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.

  17. 2 stars
    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.

    1. 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.

  18. 5 stars
    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.

  19. 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.

  20. 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. :)

  21. 5 stars
    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!

  22. 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?

    1. 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

  23. 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!!

    1. Assistant to 100 Days (Amy)

      Hi Jessica. We buy organic canned pumpkin puree. You can usually find it at conventional grocery stores. ~Amy

  24. 5 stars
    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!

  25. 5 stars
    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.

  26. I am looking for a graham cracker recipe, any suggestions? I found 1 so fat that would fall into the catagory of “whole foods” except I am unsure about the molasses. What do you think would be a good alternative or is it considered a whole food too? It is organic and GMO free.

    1. I have been making my own for years. I even make them for s’mores when we go camping in the summer or when I need a graham cracker pie crust. The recipe is from my Better Homes and Gardens Baking Book.

      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.

      It is fun to cut them out with cookie cutters!

      1. My recipe calls for coconut oil. I am more concerned with molasses being a “whole real food” since it is sugar cane juice that has been processed many times to get the end product.

      2. Assistant to 100 Days (Amy)

        Hi Jennifer. You could use honey or maple syrup in place of the molasses. :) ~Amy

  27. Does anyone know if this can be frozen? it makes a lot of “fluff” , lol, and don’t know if we can eat this much. I want to make for Thanksgiving and maybe considering freezing half so it’s ready to go next week. thanks!!!! i may just freeze it and see what happens.

  28. I made this for a Girls’ Night on Saturday…YUM! Everyone was familiar with the “other” version, and liked this one even more!

  29. I made the pumpkin fluff and your graham crackers for my husbands Thanksgiving feast at work. They were both delicious and a big hit!

    Thanks for sharing your recipes.

  30. I made this for my family tonight for dessert. Everyone seemed to enjoy it. (Except my son who said it tastes too much like pumpkin pie which he doesn’t like:( ). It did. Make quite a bit. Howl long will it keep in the refrigerator? Or any suggestions with what I could do with the leftover dip in another recipe?

    1. Assistant to 100 Days (Amy)

      Hi Shari. Since this was a new creation for Lisa, we’ve not experimented with it much. One reader suggested using it as a pie filling and freezing it? ~Amy

  31. I made this last night for my daughter to take to her HS dance team sleepover. I paired it with the last of the apples from our trees. It was a hit! I love that when we are assigned sweets for our contrubution, I can send something they will enjoy and not compromise our food values. Thank you so much for all you do. Our family started our whole food journey a year ago because of your blog. Your knowledge has been such a gift in our journey.