Easy Protein Pumpkin Dip {keto, paleo, vegan}

Pumpkin dip sprinkled with chocolate chips
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There’s no better way to welcome the fall season than with an easy pumpkin dip that’s quick to throw together.

What’s even better is that this is a HEALTHY pumpkin dip!

This dip doesn’t contain any added sugar or dairy and is full of good for you pumpkin, cinnamon, and protein!

Perfect for a fall afternoon snack or party appetizer, this dip will please folks of all ages.

So grab your favorite protein powder, canned or fresh pumpkin, and let’s do this thing!

White bowl with pumpkin dip and chocolate chips

Can You Use Roasted Pumpkin?

Yes, absolutely! In fact, I would highly encourage using roasted pumpkin!

During the fall season, organic pie pumpkins can be found on sale for 99 cents a pound!

I would also recommend taking advantage of those fall sales and canning some of that pumpkin for use later in the year.

Using fresh instead of canned pumpkin will require using a blender if you don’t want lumpy pumpkin dip, however, if you like the texture, then skip the blender (like I did!).

Oven roasted pie pumpkins

How Do You Roast Pumpkin?

Roasting pumpkin was actually easier than I expected!

Place the whole pumpkin in the oven at 350 degrees.

Cook the pumpkin until it’s soft to the touch – not squishy, just so you can press in on the skin up by the stem.

Pull the pumpkin out of the oven and let it cool until you can handle it.

Cut it open, remove the seeds, peel, and voila, pumpkin ready to be transformed into pumpkin dip, pumpkin pancakes, or fall chili!

How to Make Easy Pumpkin Dip

I don’t think you are prepared for how EASY this recipe really is.


Don’t blink or else you will miss it…

Put all of the ingredients in a bowl.

Pumpkin dip ingredients in a glass bowl with fork

Now mix everything together.


White bowl of pumpkin dip

I’m not even joking – if you are using canned pumpkin, you can have this ready in about the same amount of time as it takes to open a can of pumpkin!

There’s also an optional step to add chocolate chips if you want!

I like the chocolate chips because it adds a little texture and color to the dish but it’s totally optional!

White bowl of pumpkin dip with chocolate chips

Can I Add Cream Cheese or Cool Whip (Whipped Cream)?

Yes, of course!

I haven’t tried it myself, but I would probably just recommend leaving the coconut milk cream out if you are adding one of these.

If you want to use cream cheese, I would let it come to room temperature, and then whip it together with the pumpkin. Once well blended, add the rest of the ingredients except the chocolate chips. Stir those in at the end.

To use cool whip (whipped cream), whip up my homemade cool whip per the directions. Then stir in the pumpkin until well combined, and add the remaining ingredients (again, not including the coconut milk).

What to Serve with Pumpkin Dip

My favorite thing to dip in pumpkin dip is apples!

Apples are another fall classic and they really bring together all of my favorite fall flavors in one dish.

Less common pumpkin dip fruit options could include grapes or strawberries.

For sides with more “piecrust” flair, try this recipe for ginger snaps (made with coconut flour!), this recipe for homemade vanilla wafers, buy plain Siete chips, or you could even buy non-GMO popcorn.

Hand holding apple slice dipped in pumpkin dip


Pumpkin dip sprinkled with chocolate chips

Easy Protein Pumpkin Dip {keto, paleo}

  • Author: Monster Cookie
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 4 servings 1x


Perfect for a fall afternoon snack or party appetizer, this dip will please folks of all ages. This dip doesn’t contain any added sugar or dairy and is full of good for you pumpkin, cinnamon, and protein!




  1. In a bowl, stir together all of the ingredients, except the chocolate chips, until thoroughly mixed. 
  2. Alternatively, if you are using fresh roasted pumpkin, blend all of the ingredients together in a blender cup.
  3. Stir in the chocolate chips and chill in the fridge until ready to serve.


Storage: Following the same rules for open canned pumpkin, this dip should be consumed within 5 days.

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