Light Pumpkin Fluff (low calorie dessert recipe)

Craving a taste of fall without the guilt? Whip up this light Pumpkin Fluff Dip that's creamy, dreamy, and oh-so-delicious, perfect for dipping crisp apple slices or those addictive cinnamon rice cakes. We've slimmed down the original recipe for an exciting treat the whole family will love.

Looking for an easy recipe for pumpkin season? This creamy Pumpkin Fluff Dip is a perfect fall dessert with your favorite dippers.

Pumpkin fluff is a type of dessert or sweet side dish that is popular in the fall and for Thanksgiving especially in the United States (but is great any time of year). It's a creamy and fluffy mixture made from canned pumpkin puree, whipped cream or whipped topping, and various flavorings and spices. The texture is light and airy, similar to a mousse or a pudding. Or a fall-flavored cloud!

Easy pumpkin fluff is like a fluffy bowl of pumpkin pie! As pumpkin desserts go, it doesn't get easier than this. Simple ingredients and only 5 minutes to mix up the pumpkin fluff recipe make it a big hit! The only hard part is waiting for it to chill.

This recipe recreation was a reader request to add sugar-free ingredients to a favorite family recipe to fit with her WW Plan. This delicious pumpkin dessert is great for a Halloween party, holiday dinner or anytime you are craving warm spices and a hint of pumpkin flavor.

Jump to:

• What makes this skinny?
• Recipe Ingredients Notes
• How to make it
• What to serve for dipping
• How to Store
• More recipes you'll love!
• Recipe

What makes this skinny?

There are extra calorie-heavy ingredients like cream cheese, mini marshmallows, marshmallow fluff and added sugars which are often added to pumpkin fluff recipes.

We nixed all of those, keeping the core ingredients to create a fluffy pumpkin dip full of fall flavors. 

Regular pumpkin fluff can be over 200 calories per serving. Ours is 62 calories.

Using sugar-free fat-free vanilla pudding mix. Vanilla pudding mix is often an ingredient in pumpkin fluff. It adds a creamy texture, sweetness and a thickener to the dip. We swapped in sugar free pudding to the recipe update which greatly reduced the calories (20 calories per serving versus 90 calories per serving of regular vanilla pudding mix).

Sugar-free whipped topping. We found that sugar-free whipped topping and fat-free whipped topping both have the same number of calories per serving.

On a per serving basis they are slightly lower than regular whipped topping (500 calories per container vs. 625 per 8-ounce container; approximately 10 calorie difference per serving). We used sugar-free whipped topping however you can substitute fat-free or regular (just adjust the calories).

Recipe Ingredients Notes

Pumpkin puree. You'll use 1 15-ounce can of unsweetened pumpkin puree (different than canned pumpkin pie filling mix). 

Sugar-free fat-free Vanilla Pudding mix. One 1-ounce package is all you'll need (powder only). It will not be made into pudding but adding with the other ingredients to make the pumpkin fluff dip recipe.

Spices. Pumpkin pie spice and cinnamon give this no bake dessert favorite fall flavors.

Vanilla extract. This adds a homey vanilla flavor.

Frozen whipped topping. You'll need one 8-ounce container and it needs to be thawed before adding. The package should have thawing instructions. Cool Whip is an example of frozen whipped topping but other brands can be used. For the lowest calories we used Zero Sugar Cool Whip.

How to make it

STEP 1. Combine ingredients

In a large bowl combine the pumpkin puree, sugar-free instant vanilla pudding mix, pumpkin spice, cinnamon and vanilla extract. Stir together until the pudding mix has dissolved (photo 1).

Fold in the thawed whipped topping until all ingredients are fully combined (photo 2-3).

STEP 2. Chill

Cover the dip and chill for at least one hour before serving.

STEP 3. Serve

For easier portion control and calorie management, spoon individual servings into separate bowls (it can also be served as one large shared serving)(photo 4). 

What to serve for dipping

Traditionally graham crackers, vanilla wafers, gingersnap cookies and other cookies are dipped into the pumpkin pie dip. However we have more suggestions on the healthier side:

• Apple Slices: Crisp apple slices, such as Granny Smith or Honeycrisp, provide a refreshing contrast to the creamy pumpkin fluff. They add natural sweetness and a satisfying crunch.
• Pear Slices: Similarly, slices of fresh pear can pair well with the pumpkin flavor and offer a juicy texture.
• Carrot Sticks: Carrot sticks are crunchy and slightly sweet, making them a great dipper for pumpkin fluff. They're also rich in vitamins and minerals.
• Celery Sticks: Celery is low in calories and has a mild flavor that can balance the sweetness of the pumpkin fluff.
• Graham Cracker Sticks: Opt for whole-grain graham cracker sticks or even lower-calorie options like cinnamon-flavored rice cakes. These provide a nice crunch and can mimic the taste of a pumpkin pie crust.
• Rice Cakes: Plain or lightly flavored rice cakes (regular size or minis) can be a light and airy option for dipping, offering a neutral base for the pumpkin fluff.
• Pretzel Thins: Look for thin pretzel crisps or pretzel thins that are lower in calories. The salty-sweet contrast can be delightful with the pumpkin fluff.
• Cinnamon Pita Chips: Make your own pita chips by cutting whole-wheat pita bread into triangles, sprinkling them with cinnamon, and toasting until crispy.
• Low-Calorie Cookies: Choose low-calorie or sugar-free cookies that complement the pumpkin flavor, such as vanilla wafers or ginger snaps.
• Berries: While berries have natural sugars, they're also packed with antioxidants and fiber. Try strawberries, raspberries, or blueberries for a burst of color and flavor.

How to Store

Store pumpkin fluff in an airtight container in the refrigerator for up to 3 days. Freezing not recommended.

More recipes you'll love!

Recipe