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Home » Recipes

Pumpkin Fluff Dessert Dip

Young girl happily eating pumpkin fluff dip on graham crackers with a side of apple slices.

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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. :)

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

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.
15 Reviews / 4.6 Average
Prep Time: 5 minutes mins
Total Time: 5 minutes mins
Course: Holiday, Treats
Cuisine: American
Diet: Egg Free, Gluten Free, Peanut/Tree Nut-Free, Vegetarian
Print Recipe
Servings: 8 (makes about 2.5 cups)
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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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37.2K shares

About Lisa Leake

Lisa is a wife, mother, foodie, blogger, and #1 New York Times Best-selling author who is on a mission to cut out processed food.

Comments

  1. April says

    October 11, 2014 at 5:55 pm

    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.

    Reply
  2. Rose says

    October 09, 2014 at 2:28 pm

    Any way to make this dairy free?

    Reply
    • Amy Taylor (comment moderator) says

      October 14, 2014 at 7:32 am

      Hi Rose. That is not something we've tried but you might be able to play around with Lisa's pumpkin recipe using another recipe like this: http://fitfoodiefinds.com/2014/04/creamy-strawberry-coconut-fruit-dip/. ~Amy

      Reply
  3. Christie says

    October 09, 2014 at 11:47 am

    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!

    Reply
    • Leslie says

      October 09, 2014 at 12:09 pm

      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!

      Reply
    • Sarah says

      October 09, 2014 at 4:33 pm

      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.

      Reply
  4. Angie says

    October 06, 2014 at 9:37 pm

    This sounds great!! Where do you find whole wheat graham crackers? Or what brand? Thanks!!

    Reply
    • Amy Taylor (comment moderator) says

      October 08, 2014 at 8:48 am

      Hi Angie. You can find Mi-Del at Earth Fare or Whole Foods. :)

      Reply
  5. Melanie says

    October 06, 2014 at 6:02 pm

    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!!!!

    Reply
  6. Molly says

    October 06, 2014 at 3:45 pm

    Would I use the inside of the pumpkin to make the puree, correct?

    Reply
    • Abby says

      October 06, 2014 at 8:03 pm

      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

      Reply
    • Rebecca says

      October 07, 2014 at 8:15 pm

      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.

      Reply
    • Alyssa says

      October 11, 2014 at 5:58 pm

      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.

      Reply
  7. Jen says

    September 30, 2014 at 9:10 pm

    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!

    Reply
    • Amy Taylor (comment moderator) says

      October 04, 2014 at 9:24 am

      Hi Jen. Are you using heavy cream?

      Reply
  8. Graceread says

    September 28, 2014 at 9:43 pm

    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.

    Reply
    • Amy Taylor (comment moderator) says

      October 01, 2014 at 1:44 pm

      Hi Grace. I don't think that was this website but you can google all of those items and find several recipes. This will get you started: https://www.google.com/search?q=taco+dip+with+spider+web&ie=utf-8&oe=utf-8&aq=t&rls=org.mozilla:en-US:official&client=firefox-a&channel=sb. ;) ~Amy

      Reply
    • Kelly says

      October 06, 2014 at 2:01 pm

      I think you're referring to Lisa's Halloween Pinterest page -- she's pinned all of those things: http://www.pinterest.com/Leake100Days/halloween/

      Reply
  9. Susan says

    September 16, 2014 at 12:45 pm

    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!

    Reply
  10. Beverly says

    September 16, 2014 at 9:14 am

    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.

    Reply
    • Assistant to 100 Days (Amy) says

      September 17, 2014 at 2:46 pm

      Hi Beverly. You could try pineapple juice as an alternative. ~Amy

      Reply
  11. Heather Angelo says

    September 15, 2014 at 11:41 pm

    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!

    Reply
  12. alyssa says

    September 15, 2014 at 11:20 pm

    I'm also wondering what brand of graham crackers and where to buy?

    Reply
    • Assistant to 100 Days (Amy) says

      September 17, 2014 at 2:45 pm

      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.

      Reply
  13. Caitlin says

    September 15, 2014 at 9:42 pm

    I would also like to know where you buy whole wheat graham crackers. What brand are they?

    Reply
    • Assistant to 100 Days (Amy) says

      September 17, 2014 at 2:44 pm

      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.

      Reply
  14. Jennifer says

    September 15, 2014 at 8:06 pm

    Where so you find the whole wheat graham crackers?

    Reply
    • Assistant to 100 Days (Amy) says

      September 17, 2014 at 2:44 pm

      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.

      Reply
  15. Jen says

    September 15, 2014 at 6:23 pm

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

    Reply
  16. Nina says

    September 15, 2014 at 5:54 pm

    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.

    Reply
    • Korine says

      October 06, 2014 at 2:26 pm

      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.

      Reply
  17. Audrey says

    September 04, 2014 at 8:15 am

    Would this work as a spread on a sandwich? I am wondering if it is as thick as a whipped cream cheese.

    Reply
    • Assistant to 100 Days (Amy) says

      September 05, 2014 at 9:47 pm

      Hi Audrey. The texture is lighter than cream cheese. It would be good on a waffle sandwich. :) ~Amy

      Reply
  18. Assistant to 100 Days (Amy) says

    April 28, 2014 at 11:37 am

    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

    Reply
  19. tori says

    April 21, 2014 at 12:28 pm

    What cream cheese and heavy whipping creams do you use? Thanks!

    Reply
  20. Krystal says

    March 03, 2014 at 11:46 pm

    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.

    Reply
  21. Laura says

    February 25, 2014 at 7:10 am

    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.

    Reply
    • Assistant to 100 Days (Amy) says

      February 27, 2014 at 8:37 am

      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

      Reply
  22. jennifer says

    January 10, 2014 at 12:58 pm

    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.

    Reply
  23. Tricia says

    December 23, 2013 at 5:52 pm

    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!

    Reply
  24. Carrie says

    December 21, 2013 at 4:36 pm

    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.

    Reply
  25. Jeanie says

    December 04, 2013 at 9:13 pm

    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.

    Reply
    • Lynn says

      December 07, 2013 at 1:38 pm

      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.

      Reply
  26. Janine says

    November 30, 2013 at 6:07 pm

    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.

    Reply
  27. Rebecca says

    November 29, 2013 at 1:36 pm

    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.

    Reply
  28. Jenny says

    November 28, 2013 at 5:31 pm

    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. :)

    Reply
  29. Charlene says

    November 27, 2013 at 10:08 pm

    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!

    Reply
  30. Sara says

    November 26, 2013 at 10:58 am

    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?

    Reply
    • Assistant to 100 Days (Amy) says

      December 02, 2013 at 11:06 am

      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

      Reply
  31. Ruth says

    November 21, 2013 at 3:11 am

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

    Reply
    • Assistant to 100 Days (Amy) says

      November 23, 2013 at 9:04 am

      Hi Ruth. I bet that would work! ~Amy

      Reply
  32. Jessica says

    November 20, 2013 at 7:17 pm

    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!!

    Reply
    • Assistant to 100 Days (Amy) says

      November 23, 2013 at 8:58 am

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

      Reply
  33. Tuesday's child says

    November 20, 2013 at 6:43 am

    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!

    Reply
  34. BrianaF says

    November 19, 2013 at 10:00 pm

    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.

    Reply
  35. Jennifer says

    November 18, 2013 at 5:00 pm

    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.

    Reply
    • Kristin says

      November 19, 2013 at 3:16 pm

      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!

      Reply
      • Jennifer says

        November 19, 2013 at 5:21 pm

        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.

      • Assistant to 100 Days (Amy) says

        November 20, 2013 at 9:14 am

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

      • Jennifer says

        November 20, 2013 at 3:37 pm

        well, we made them with honey and they do not taste anything like graham crackers :(

  36. Cat Bond says

    November 18, 2013 at 3:26 pm

    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.

    Reply
    • Jen says

      November 19, 2013 at 3:54 pm

      I freeze almost everything and have never had a problem. I would say this would freeze just fine.

      Reply
  37. Annette says

    November 18, 2013 at 3:00 pm

    I made this for a Girls' Night on Saturday...YUM! Everyone was familiar with the "other" version, and liked this one even more!

    Reply
  38. Natasha says

    November 18, 2013 at 8:57 am

    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.

    Reply
  39. Shari says

    November 17, 2013 at 7:40 pm

    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?

    Reply
    • Assistant to 100 Days (Amy) says

      November 29, 2013 at 10:14 am

      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

      Reply
  40. Adrienne says

    November 17, 2013 at 11:40 am

    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.

    Reply
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