Snack Time: Pumpkin Dip
Snack Time: Pumpkin Dip

Whether parents like it or not, kids are snacking more than ever before.  Children ages two to six are consuming the highest number of snacks and some figures show 20% of children are snacking up to six times a day.  Kathy McManus, MS, RD, Director of Nutrition, Brigham and Women’s Hospital, says snacking in moderation is okay but, make those snacks count nutritionally.  If like some kids, yours are getting up to 27% of their daily calories from snacks, they should be offered healthy choices.  Here is a simple and delicious dip that your kids will really go for.  My girls love it with honey crisp apple slices, but graham crackers would also be a hit.

Pumpkin Dip
Rate this recipe
Average: 0/5

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 2 1/2 cups

Serving Size: 1/4 cup

Calories per serving: 80

Fat per serving: 3.5 g

Saturated fat per serving: 2.2 g

Carbs per serving: 10.6 g

Protein per serving: 2.3 g

Fiber per serving: 1.2 g

Sugar per serving: 7.4 g

Sodium per serving: 174 mg

Pumpkin Dip


  • 8 ounces reduced-fat cream cheese, Neufchatel
1 15-ounce can pumpkin puree
1/4 cup pure maple syrup

  • 1/2 teaspoon pumpkin pie spice


  1. Beat Neufchatel with an electric mixer on medium-high speed in a large bowl until smooth. Gradually beat in pumpkin, maple syrup and spice.  Beat until smooth.


12.2 g mg cholesterol, 4.5 g added sugar