Easy Pumpkin Dip {keto, paleo}

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 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 a fall 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 was easier than I expected!

For full detail with pictures, check out roasting and canning pie pumpkins.

As a brief recap, place the whole pumpkin in the oven at 350 degrees.

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

Pull the pumpkins out of the oven and let them cool until you can handle them.

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

How to Make 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!

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

How Long Does Pumpkin Dip Keep?

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

Can I add cream cheese or cool whip?

Yes of course!

I haven’t tried it myself, but I would probably just recommend leaving the coconut milk cream out.

For cream cheese, I would let it come to room temperature. 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.

For cool whip, whip up the homemade cool whip per the directions. Then stir in the pumpkin until well combined. Then add the remaining ingredients (again not including the coconut milk).

White bowl of pumpkin dip with chocolate chips

Easy Protein Pumpkin Dip {Keto and Paleo}

Difficulty Level: Easy 

Servings: 4



  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.


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