Everyone loves a great dip, and this one is no exception! Pumpkin dip is a delicious treat that you can enjoy anytime of year, but is especially yummy during the fall and winter seasons. What makes this pumpkin dip special? As most pumpkin dips come loaded with whip cream, sugar and calories, this recipe is low calorie, low sugar and high in fiber! Take a look at the ingredient list and you will see that this is definitely a guilt free treat! Protein and calcium from the plain greek yogurt, canned pumpkin and white beans loaded with fiber, vitamins and mineral, are just a few of the nutritional bonuses of this scrumptious Sweet White Bean Pumpkin Dip!

Lets whip it up!


Gather all of your ingredients before starting because this recipe will be ready in a flash.


Tumble white beans into a food processor and pulse until smooth.


I found that adding the greek yogurt halfway through processing the beans helps everything become extra smooth!


Scrape mixture into a medium size bowl.


Add canned pumpkin….


And the spices!


Mix  until everything looks combined.


Lastly, add in vanilla and agave!


Now for the added touch of serving the dip inside of a pumpkin!


Slice off the top, just like if you were carving a pumpkin. Tip: Add a notch to the lid so you know where it fits, for this pumpkin I added a little triangle notch. Scrape out the seeds (don’t throw them out! Roast and enjoy!).


Slice up some fresh apples and get dipping!



Sweet White Bean Pumpkin Dip

by Caitilin Perez, RDN




1 c. 0% plain Greek yogurt
1 c. canned pumpkin
1 c. white beans
1½ tbsp. Agave nectar

1½ tbsp. cinnamon
¼ tsp. nutmeg

1 tsp. vanilla extract



  • Add beans and yogurt to food processor; pulse until smooth.
  • Transfer mixture into a medium size bowl and stir in remaining ingredients.



Serve inside of a small pumpkin for a fun presentation! Serve with apple slices, pear slices, graham crackers.


NOURISHING NUTRITION (per ¼ cup serving)

Calories: 73

Fat (g): <0.5

Sodium (mg): 114

Protein (g): 5

Carbs (g): 13