The Foodie Dietitian Blog

Pumpkin Yogurt Dip

Pumpkin is the #1 reason I love the Fall. It is such a versatile food; I love that it can be savory or sweet.

If you remember last fall I had a couple pumpkin creations up my sleeve – Pumpkin Oatmeal and Pumpkin Bread Pudding.

I was super excited when I found out the Recipe Redux theme for October was PUMPKIN! I was even more inspired when I read the challenge was to try and use fresh pumpkin. I’m not going to lie I usually use canned pumpkin in my cooking because it’s convenient. But I was excited to use this opportunity to cook with fresh pumpkin for the first time.

When cooking with fresh pumpkin, you don’t want to buy the big ol’ jack-o-lantern pumpkins, you want the small “cooking pumpkins” or “pumpkin pie pumpkins”.


To cook pumpkins, you can boil them in a pot of water or you can roast them in the oven. To roast in the oven, I cut the pumpkins in half and then removed all the pulp and seeds.


Roast in the oven at 350 degrees for approximately 1 hour. Make sure the cut sides of the pumpkin face down on the baking sheet.

One your beautiful pumpkins are cooked, scoop out all that pumpkin goodness and place in a food processor to puree.


Hello, pumpkin puree!


Once I had my pumpkin puree ready to go, I was ready to take it to the next step and create my pumpkin appetizer for my family’s “Ottofest”. I wanted to create a dip for apple slices and decided to make a pumpkin dip using some good ol’ Greek yogurt.

Pumpkin Yogurt Dip


  • 1/4 cup cream cheese
  • 1 cup vanilla Greek yogurt
  • 1 3/4 cup pumpkin puree
  • 1 1/2 tsp cinnamon
  • 1 1/2 tsp nutmeg
  • 2 tbsp agave nectar
  • 1 tsp vanilla
  • Green apples and/or graham crackers for dipping


  1. Beat cream cheese and Greek yogurt in a medium size bowl. Stir in pumpkin puree until mixed well.
  2. Add cinnamon, nutmeg, agave nectar, and vanilla and stir to combine.
  3. Slice up some green apples for dipping! Or, use Graham crackers for a different kind of crunch!

IMG_1008 IMG_1009

Serve up the pumpkin dip at your next Fall party or use as the perfect after school snack you and your kids won’t be able to resist.

Enjoy! Happy Fall!

Peace, love, and food,


If you missed last month’s Recipe Redux for Edamame Hummus, catch the recipe here.


  1. Yummy! i cant wait to make this!

  2. Wow does that dip look delish – will be making with my daughter for sure!

  3. Thanks for sharing two recipes in one! Pumpkin puree never seemed so easy.

  4. I’m betting my kids would love this!

    And glad you took the challenge to cook from fresh. I agree… canned is so good & convenient, it’s hard to think about going the extra mile for fresh. But it does make a difference!

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