Healthy Pumpkin Cheesecake Dip – only 6 Ingredients!

/, Dessert, Food, Snacks & Appetizers/Healthy Pumpkin Cheesecake Dip – only 6 Ingredients!

Healthy Pumpkin Cheesecake Dip – only 6 Ingredients!

An irresistible and creamy Healthy Pumpkin Cheesecake Dip with cream cheese, greek yogurt, and real pumpkin. This easy no-bake dessert dip is made with only 6 ingredients and NO cool whip!

Healthy Pumpkin Cheesecake Dip recipe pin

I just love a good dip, especially during the holiday season.  Bonus points if the dip comes together with just a few ingredients AND is no-bake.  There is something special about having a spread of festive dips with fun dippers at a party or family gathering.  It just brings people together.  This delightful pumpkin dip will do just that at any Halloween, Thanksgiving, or Fall gathering.

Healthy Pumpkin Cheesecake Dip

If you are a pumpkin fan, you are going to LOVE this irresistible and perfectly snackable Healthy Pumpkin Cheesecake dip.  It literally tastes like scoops of delightful pumpkin pie flavored cheesecake in a dippable form.  And of course, my version comes with some healthy swaps making this a slightly healthier recipe to pick from.

It’s SMOOTH, CREAMY, and did I mention PUMPKIN-y?

Overhead shop of Pumpkin Dip in a white bowl with dippers.

Why You’ll Love this Healthy Pumpkin Cheesecake Dip recipe…

This Healthy Pumpkin Dip is just what pumpkin lovers have been waiting for.  It’s a fluffy and creamy dip flavored with lots of pumpkin pie spice, canned pumpkin, and sweetened with either honey or maple syrup (your choice!)  This simple combination tastes like pure PUMPKIN SPICE SEASON.

The base is a combination of whipped cream cheese (which I find lighter and healthier) AND greek yogurt.  Sure you could go for straight cream cheese with this dip BUT the greek yogurt balances it out and adds some extra nutrients like probiotics and protein.

You will seriously LOVE this dip because it’s no-bake AND only 6 ingredients meaning it all comes together in less than 10 minutes.

Close up of hand holding vanilla wafer and dunking into the pumpkin cheesecake dip.

No-Bake Pumpkin Cheesecake Dip Ingredients:

  • Pumpkin Puree: Make sure to buy regular pumpkin puree and not pumpkin pie mix for my Pumpkin Cheesecake Dip.
  • Whipped Cream Cheese: I think whipped cream cheese makes this recipe lighter and fluffier.
  • Plain Greek Yogurt: Plain greek yogurt bulks out this dip with fewer calories and more health benefits than straight cream cheese.  Low fat or full fat will work depending o your dietary preferences.
  • Pumpkin Pie Spice: This simple spice blend featuring cinnamon, nutmeg, and cloves gives you that classic pumpkin pie flavor you crave.
  • Vanilla: A touch of vanilla brings out the flavors.
  • Honey or Maple Syrup: You’ll want a touch of a sweetener to get the dessert flavor you want.  I picked honey for my testing but maple syrup will also work.  You could also make this recipe lighter by sweetening it with stevia or your favorite keto sweetener.  Just sweeten to taste.


What about the cool whip?

Many Pumpkin Cheesecake Dip recipes include cool whip but mine doesn’t which is why this is a Healthy Pumpkin Cheesecake Dip.  I feel like this blend of ingredients (including the greek yogurt swap!) is just as tasty and without the processed cool whip.  I also don’t use regular sugar in my dip and sweeten it with honey or maple syrup.

Hand holding cracker with Pumpkin Cheesecake Dip.

How to Make The Dip:

  1. In a large bowl mix together all of the ingredients including the pumpkin puree, whipped cream cheese, greek yogurt, and pumpkin spice.
  2. Add a small amount of sweetener and then adjust to taste.  Add up to 3 tablespoons of the honey.
  3. Serve with your favorite fall dippers.

Process shot of the pumpkin dip in a glass bowl with a wooden spoon.

What to Serve with the Pumpkin Dip – Dippers!

There are so many fun options to serve with the Pumpkin Cheesecake Dip!  Here are a few of my favorite dippers.

  • Graham Crackers
  • Sliced Apples
  • Vanilla Wafers
  •  Pretzels – The salty and sweet combo is delish!
  • Ginger Snaps
  • Biscoff Cookies
  • Pear Slices
  • Banana Slices

Overhead shot of the Healthy Pumpkin Cheesecake Dip finished product.

Tips for Making The Dip

  • Make sure you get canned pumpkin and NOT pumpkin pie filling which is already sweetened and spiced.  Pumpkin Pie filling will make this recipe way too strong and sweet.
  • You can substitute mascarpone cheese for the cream cheese.  You can also use plain cream cheese if you can’t find whipped but it will not be as fluffy.
  • If you love cinnamon feel free to add some extra!
  • If you make this dip ahead of time and store it in the fridge the cream cheese will firm up some so it will not be quite as fluffy.  Make sure to give it an extra stir before serving.

How should leftovers be stored?

Store the Healthy Pumpkin Cheesecake Dip leftovers in the fridge in an airtight container for up to 5 days.

Can you freeze pumpkin dip?

I would not subject freezing this pumpkin dip because the whipped cream cheese will come out with a strange texture.  This dip is best enjoyed when made!

The dip on a cutting board with dippers and pumpkins in the background.

I hope you love this Healthy Pumpkin Cheesecake Dip as much as I do.  I would be great for any fall themed party, Halloween or even Thanksgiving.  It can either be served as a dessert dip or something sweet along with the appetizers.  Either way, it’s sure to disappear any time you make it.


More Healthy Pumpkin Recipes:

18 Healthy & Unique Pumpkin Recipes to Make this Fall

Healthy Pumpkin recipes for fall


If you make this recipe, I’d love to hear what you think! Leave a comment and a star rating ★ below. Make sure to follow me on InstagramPinterest, and Facebook too!

Healthy Pumpkin Cheesecake Dip

Julie Wunder
This Healthy Pumpkin Cheesecake Dip is an irresistable fall snack that tastes like pumpkin pie!
Prep Time 10 mins
Total Time 10 mins
Course Appetizer, Dessert
Cuisine American
Servings 6
Calories 133 kcal


  • 8 ounces whipped cream cheese
  • 3/4 cup pumpkin puree
  • 1/2 cup plain greek yogurt
  • 1 tablespoon pumpkin pie spice
  • 1 teaspoon vanilla
  • 3 tablespoons honey or maple syrup
  • Dippers: Graham Crackers, Sliced Apple, Vanillia Wafers


  • In a large bowl mix all the ingredients together until smooth.
  • Put in a serving bowl and arrange the dippers around the Pumpkin Cheesecake Dip.


If you are worried about sugar intake you can reduce the amount of honey in this recipe to 2 tablespoons.  You can also substitute any sweetener or your choice like stevia to reduce or adjust the calories.


Calories: 133kcalCarbohydrates: 16gProtein: 5gFat: 6gSaturated Fat: 4gCholesterol: 21mgSodium: 186mgPotassium: 187mgFiber: 1gSugar: 13gVitamin A: 4975IUVitamin C: 2mgCalcium: 89mgIron: 1mg
Keyword Healthy Pumpkin Cheesecake Dip, Pumpkin Cheesecake Dip
Tried this recipe?Mention @Julie_Wunder or tag #RunninginaSkirt!

Pin for later!

Healthy Pumpkin Cheesecake Dip pinterest pin

By | 2020-11-11T14:05:08-05:00 November 16th, 2020|All Vegetarian, Dessert, Food, Snacks & Appetizers|13 Comments


  1. Chef Dennis November 25, 2020 at 5:17 pm - Reply

    5 stars
    I’d love to give your pumpkin dip a try. It looks so creamy and delicious!!

  2. Gail Montero November 23, 2020 at 4:32 pm - Reply

    5 stars
    Love that I can enjoy cheesecake flavors in this easy and tasty holiday dip! Love that this pumpkin dip is wholesome, too!

  3. Alexis November 23, 2020 at 7:17 am - Reply

    I made this dip for my kids this weekend as a fun treat, they all loved it and asked for more. Thank you.

  4. Ramona November 22, 2020 at 4:55 pm - Reply

    5 stars
    wow, this pumpkin dip looks super delicious and interesting! I’ve never tried anything like this before and now im excited I found a recipe to make it from. I can’t wait to try this out, thank you for sharing.

  5. Robin November 22, 2020 at 4:45 pm - Reply

    5 stars
    I use a lot of kefir in the place of other dairy products so the addition of greek yogurt is right up my alley! I’m excited to try this,

  6. Kechi November 21, 2020 at 10:12 am - Reply

    5 stars
    This dip looks incredible and tasty! I have to try this recipe tomorrow; I already have all the ingredients, YAY!!!

  7. Amy Liu Dong November 20, 2020 at 9:42 am - Reply

    5 stars
    Wow! This dip look so delicious and yummy. The texture makes this so enticing to the eye. I’ll definitely make this at home.

  8. Jere Cassidy November 19, 2020 at 2:22 pm - Reply

    5 stars
    I have to make this for Thanksgiving. I love how you lightened the cream cheese with the yogurt and all the flavors, especially the maple syrup. I agree with you, everyone loves a good dip and to have one to serve as a dessert is even better.

  9. Lesli Schwartz November 19, 2020 at 2:17 pm - Reply

    5 stars
    I could definitely dip some apple slices into this pumpkin cheesecake dip! Love that it’s a healthier dip since I’m watching my waistline these days!

  10. Leslie November 17, 2020 at 12:06 pm - Reply

    5 stars
    I totally agree, I love a dip that can be put together with just a few, simple ingredients! Loving this dip idea with vanilla wafers! YUM!!

  11. Amy Gorin November 16, 2020 at 10:34 pm - Reply

    5 stars
    With Biscoff cookies? Oh yes please! This dip looks delicious.

  12. Deborah Brooks November 16, 2020 at 5:58 pm - Reply

    5 stars
    What a creative idea! This is a fun twist. Looking forward to try it soon

  13. Kimberly November 16, 2020 at 10:06 am - Reply

    This dip looks phenomenal! I can’t wait to try it very soon.

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