10 Minute Pumpkin Dip Recipe (High Protein)

My easy pumpkin dip recipe is smooth, creamy, and bursting with cozy Fall flavors. It’s a high-protein dip that tastes like a treat, and the best part is that it takes less than 15 minutes to make!

Greek yogurt, canned pumpkin, vanilla protein powder, and warm spices are combined into a thick, creamy dip packed with protein! It’s also versatile. It can be used as a fruit dip, served alongside your holiday appetizers, or as a simple high-protein snack.

I love adding it to my Thanksgiving menu and serving it with a variety of dippers so there’s something for everyone. Some of my favorites are vanilla shortbread cookies or ginger snaps, graham crackers, and apple slices.

I don’t hate pumpkin, but I also don’t love it. I make a few pumpkin recipes every year, and this high-protein pumpkin dip recipe is one of my favorites. Aside from being delicious, it’s incredibly versatile. Eat it as a dip, the base of a yogurt bowl, or even a yogurt parfait. It’s one of those canned pumpkin recipes that’s great to have in your back pocket for when you have some extra pumpkin to use up or just want a simple, delicious pumpkin treat!

Using vanilla protein powder provides both protein and flavor while also helping thicken the dip. Use one you like. I highly recommend Levels protein powder. The ingredients are clean, it tastes great, and it completely dissolves in yogurt, leaving it ultra-smooth and creamy, unlike other protein powders I’ve used that leave a grainy texture.

Related: 10 Minute Cinnamon Cooked Apples

Pumpkin Dip Recipe

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From start to finish, you can have this on the table in about 15 minutes! It’s creamy, delicious, and perfect when you’re craving fall flavors. It’s also not too “pumpkiny”. The pumpkin flavor is subtle and not overwhelming.

With only a few simple ingredients, this dip is one you can feel good about eating. Add this one to your collection of healthy fall recipes or Thanksgiving menu ideas. As I mentioned above, the beauty of this recipe is that it works as a healthy snack, easy appetizer, or quick dessert.

Ingredients You’ll Need

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The ingredients for this pumpkin dip recipe are simple, and you probably already have most of them in your pantry!

• Greek yogurt. Use a thick Greek yogurt for ultimate creaminess. The more watery your yogurt, the more watery your dip will be. For this recipe, I love using Fage plain Greek yogurt. It is very thick!
• Canned pumpkin purée. Ensure you use 100% pumpkin purée, not pumpkin pie filling. Since we’re not using the whole can of pumpkin, I like to freeze the leftover pumpkin in ice cube trays to add to pumpkin smoothies or chili.
• Vanilla protein powder. This adds over 30 grams of protein and a hint of vanilla flavor. Use a protein powder you like. If you don’t like the protein powder, you won’t like the dip’s flavor.
• Jazz it up. Vanilla extract, pumpkin pie spice, and a pinch of salt to bring out the flavors.
• Sweetener. I prefer monk fruit, but use what you like. Honey, Maple syrup, and stevia will all work.

Step-By-Step Instructions

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This is so easy to make that I can hardly call it a recipe, but there are a few things to note.

1. Add all of the ingredients to a bowl.
2. Using a fork, slowly mix until the ingredients are combined.
3. Once the dry ingredients are worked in, continue mixing with a whisk.
4. Whisk the mixture until it’s smooth and creamy.
5. Taste and adjust. Add more pumpkin, spices, vanilla, and sweetness to your liking.
6. Serve immediately or let it chill for an hour to thicken up.

Tips For Success

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• Most protein powders are already sweetened, so I only needed a small amount of monk fruit in the dip. Sweetness will also balance the tanginess of both the pumpkin and the Greek yogurt, so taste and adjust the sweetener to your liking.
• You can prepare this pumpkin dip recipe the day before and hold off on adding the garnish until just before serving.
• Use full-fat dairy products for ultimate creaminess. Low-fat dairy contains more water and less fat, resulting in a less creamy texture compared to full-fat options. It will still be delicious – just not as rich and creamy.
• I used one and a half scoops of Levels protein powder. On my kitchen scale, it was 48 grams. Depending on the protein powder you use, you may want more or less. All of the ingredients are easily adjusted to taste.
• Some types of cinnamon have impressive health benefits, while others don’t. Ceylon cinnamon has potent antioxidant properties, and some studies have shown that it can help with insulin sensitivity.

Serving Suggestions & Storage

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• We love this pumpkin dip with ginger snaps, graham crackers, shortbread cookies, and apple or pear slices.
• Try serving this creamy pumpkin dip recipe with pumpkin bread for an even more decadent treat. Pumpkin on pumpkin!
• For individual servings, layer it in small glasses with crushed ginger snaps or toasted pecans, and top with a little whipped cream.
• For a healthy, delicious snack on the go, divide this into small meal-prep containers and keep a bag of your favorite dippers on the side.
• Transfer to a covered container and refrigerate for up to 3 days. I do not recommend freezing, as the taste and texture would suffer.

While pumpkin dip screams fall, it’s also one of my go-to Halloween party dips! The kiddos have no idea it’s a healthy treat, and the orange hue pairs well with a simple Halloween tablescape.