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    Home » Snacks

    Healthy Pumpkin Greek Yogurt Dip

    October 27, 2022 by Chrissy Carroll Leave a Comment

    Jump to Recipe Print Recipe

    Craving fall flavors? Try this healthy pumpkin Greek yogurt dip! It’s made with just 3 ingredients and is perfect for dipping with apples and graham crackers. You’ll love how simply and tasty this recipe is!

    A bowl of pumpkin greek yogurt dip surrounded by apples and graham crackers.

    Ingredients

    Here’s what you’ll need to make this recipe along with helpful ingredient notes:

    A container of lower sugar greek yogurt, pumpkin puree, and pumpkin spice.

    Low-sugar vanilla Greek yogurt – The amount of sugar content varies widely across different yogurts, as does the type of sweetener. For this dip, I recommend a lower-sugar vanilla flavored option.

    My personal favorite for this is Two Good Vanilla Greek Yogurt, which is sweetened with stevia (but I don’t find it to have the bitter aftertaste that other stevia products sometimes have). It has just 2 grams of sugar per 5.3-ounce container.

    You could also use Siggi’s Vanilla Yogurt, which doesn’t have any alternative sweeteners and contains just 9 grams sugar per 5.3-ounce container. Or, you could try Chobani Zero Sugar Vanilla, which is sweetened with stevia and monk fruit, and has no sugar.

    Or if you prefer, you can use plain Greek yogurt in this recipe, and then add your preferred sweetener to taste! Lots of options; this recipe is flexible and you can adjust to your own taste preferences.

    Pumpkin puree – This is just plain canned pumpkin, or homemade pumpkin puree. I don’t recommend using pumpkin pie filling for this recipe, as it contains added sweeteners.

    Pumpkin pie spice – Who doesn’t love this classic spice blend?! If you don’t have this on hand, you can substitute the teaspoon of pumpkin pie spice with ¾ teaspoon cinnamon, ⅛ teaspoon nutmeg, and ⅛ teaspoon cloves or allspice.

    Instructions

    Ready for the easiest recipe ever?

    Pour the Greek yogurt, pumpkin puree, and pumpkin spice in a bowl. Stir. The end!

    (See, I told you it was easy!)

    From here, serve as you please with your preferred dippers.

    As a heads up, this makes a little under a cup of dip. I’ve been known to eat the whole bowl with some apples and graham crackers when I want a hearty snack. But it’s enough that you could easily share among a couple others if you’re putting it out as an afterschool snack or using it as part of a party spread. If you’re serving more than a couple of people, though, I’d recommend doubling the recipe.

    A bowl of dip on a platter surrounded by graham crackers and apple slices.

    Serving Suggestions

    You can serve this with a variety of dippers, including:

    • Graham crackers (highly recommend!)
    • Sliced apples (highly recommend!)
    • Sliced pears (those on the firmer side work best for dipping)
    • Gingersnaps
    • Vanilla wafers
    • Cinnamon pita chips
    • Biscoff cookies
    • Pretzels
    • Grapes
    • Oreos
    A woman dipping a graham cracker into healthy pumpkin dip.

    More Pumpkin Recipes

    Looking for more pumpkin treats that are great for autumn? Try one of these tasty recipes:

    • Homemade pumpkin protein bars
    • Pumpkin smoothie bowl
    • Pumpkin oatmeal breakfast cookies
    • Graham cracker pumpkin truffles
    • Caramel pumpkin overnight oats

    I hope you enjoy this Greek yogurt pumpkin dip! I love having this as an afternoon snack these days. If you get a chance to try it, feel free to leave a recipe rating or comment below.

    A hand dipping a graham cracker into a bowl of pumpkin greek yogurt dip.

    Healthy Pumpkin Greek Yogurt Dip

    Snacking in Sneakers
    This healthy pumpkin Greek yogurt dip is so easy to make with three simple ingredients! Tastes amazing with sliced apples or graham crackers.
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 0 mins
    Total Time 5 mins
    Course Dessert, Snack
    Cuisine American
    Servings 1 bowl
    Calories 107 kcal

    Ingredients
      

    • 5.3 ounce container Two Good Vanilla Greek yogurt (or any lower-sugar vanilla Greek yogurt)
    • ¼ cup pumpkin puree
    • 1 tsp pumpkin pie spice

    Instructions
     

    • In a medium bowl, combine the yogurt, pumpkin puree, and pumpkin spice. Stir until well combined.
    • Serve with sliced apples, graham crackers, or any preferred dippers. Enjoy!

    Notes

    • This recipe makes a little less than a cup of dip. It can serve one person as a hearty snack, or a few people if enjoying as a light snack. If preparing for more than a couple people, I recommend doubling the recipe.
     
    Nutrition analysis (approximate for entire bowl; assumes use of Two Good yogurt – using other yogurt brands will slightly change the nutrition facts; does not include dippers): 107 calories, 2.5 g fat, 1 g saturated fat, 40 mg sodium, 9 g carbohydrate, 2 g fiber, 4 g sugar, 12.5 g protein, Vitamin D: 0%, Calcium: 8%, Iron: 7%, Potassium: 5%

    Nutrition

    Calories: 107kcal
    Keyword healthy pumpkin dip, pumpkin greek yogurt dip
    Tried this recipe?Let us know how it was!

    Share: What are your favorite pumpkin-inspired treats this time of year? If you tried this healthy pumpkin dip, what did you think?

    Feel free to pin this post to save for later!

    A woman's hand dipping a graham cracker into a bowl of pumpkin greek yogurt dip.
    • Author
    • Recent Posts
    Chrissy Carroll
    Chrissy Carroll
    Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
    Chrissy Carroll
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    Welcome to Snacking in Sneakers! That's me, Chrissy, and I'm here to share all my favorite fitness, food, & wellness stories & tips. I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal.

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