If you're looking for a sweet and delicious pumpkin dessert that's easy to make, look no further than pumpkin fluff! This recipe is perfect for fall gatherings, Halloween parties, or just a cozy night in.
This dip recipe is perfect for a crowd, as it can easily be doubled or tripled to feed a larger group. And if you're feeling adventurous, try adding in some crushed graham crackers or chopped pecans for extra texture and flavor.
Pumpkin season is quickly upon us and this Pumpkin Fluff was a recipe that I made way back in 2011 and I still continue to make it to this day.
Pumpkin fluff is a Weight Watcher friendly dessert that is only 51 calories per serving and is only 2 smart points. The whole entire recipe makes a lot and the number of servings is 8. Just divide the fluff or dip recipe evenly or use ¼ cup to measure the servings. FYI. If you get more servings then just change the number of servings in your recipe builder.
If you like pumpkin recipes make sure to check out Pumpkin Cream Cheese Swirl Muffins, Chewy Pumpkin Chocolate Chip Cookies, and Baked Pumpkin Oats (for breakfast). Also try my Cranberry Fluff Salad or Oreo Fluff recipe.
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Ingredients for Pumpkin Fluff with Vanilla Pudding
- Pumpkin puree is a versatile ingredient that can be used in a wide variety of recipes, from sweet to savory. Made from cooked and mashed pumpkin, it is commonly used in baking and cooking to add a rich, creamy texture and a subtle sweetness.
- Instant vanilla pudding mix - I’m a semi homemade cook and whenever I can use ingredients like this I love them. Just add in milk to the pudding. There are different sizes of pudding mix. The regular pudding mix are 3.4 oz and the sugar-free are 1oz. Both require the same amount of milk used.
- Cool Whip Free - A frozen whipped topping that is found in the freezer section of the grocery store. I like it a lot because I’m lazy and don’t like beating heavy cream to making whipped cream. 😉
- Pumpkin pie spice is a blend of warm spices that is commonly used in fall and winter recipes. The spice blend typically includes cinnamon, nutmeg, ginger, allspice, and cloves.
- See the recipe card below for a full list of ingredients and measurements.
Protein Options and Substitutions
Looking to add some protein to this recipe? Try these two options
- Replace ½ cup of the whipped topping with ½ cup plain or vanilla Greek yogurt. That would add a nice protein boost while keeping it creamy.
- Add ½ to 1 scoop vanilla protein powder to the pumpkin mixture. Start with ½ scoop because protein powder can thicken the dip pretty quickly. If it gets too thick, add a tablespoon or two of milk.
How to Make Pumpkin Fluff
Step 1: In a large mixing bowl, whisk together the pumpkin puree, vanilla pudding mix, and pumpkin pie spice until well combined.
Step 2: Fold in the whipped topping until the mixture is smooth and creamy.
Pro Tips for Pumpkin Fluff
- Use pure pumpkin puree, not pumpkin pie filling, since pie filling already contains sugar and spices.
- Make sure the cream cheese is fully softened before mixing so the dip turns out smooth and creamy.
- For the best flavor, let the Pumpkin Fluff Dip chill for at least 30 minutes before serving. This gives the pumpkin spice flavors time to blend.
- If you prefer a sweeter dip, add a little extra powdered sugar or maple syrup to taste.
- Fold in the whipped topping gently to keep the dip light and fluffy.
- Want more pumpkin spice flavor? Add an extra pinch of cinnamon, nutmeg, or pumpkin pie spice.
Serving Suggestions
Pumpkin Fluff Dip is perfect for fall parties, Halloween gatherings, Thanksgiving, or an easy afternoon snack. Serve it with graham crackers, vanilla wafers, pretzels, apple slices, pear slices, or cinnamon pita chips for dipping.
You can also spoon the dip into small dessert cups and top each serving with a sprinkle of cinnamon, chopped pecans, or a little whipped cream. For a fun fall dessert board, serve the Pumpkin Fluff Dip alongside fresh fruit, cookies, and pretzels.
Storage and Freezing
Store leftover Pumpkin Fluff Dip in an airtight container in the refrigerator for up to 3 to 4 days. Give it a gentle stir before serving if it has been sitting in the refrigerator.
I don't recommend freezing this dip. The dairy and whipped topping can change texture after thawing, leaving the dip watery or less fluffy. Since it comes together quickly, it's best made fresh and stored in the refrigerator.
Recommended Tools to Make This Recipe
Mixing bowl - glass or clear bowls for mixing. One with a lid would be great!
Spatulas - for folding the whipped topping with the pumpkin puree.
Recipe FAQS
Each recipe or food has a Smart Points value. This is calculated using calories, saturated fat, protein, and sugar. It is best to stay away from foods that are loaded with saturated fat and sugar on the plan because those foods are higher in points. When you register with Weight Watchers you are given a daily set of points to target based on your age, gender, height, and activity level. Think of it as an easier way to track your macros.
Other Recipes to Try
If you tried this Pumpkin Fluff orany other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below. I love hearing from you! Follow along on Tiktok @jennarecipediaries
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Pumpkin Fluff Recipe
- Prep Time: 10min
- Cook Time: 0 min
- Total Time: 10min
- Yield: 8 1x
- Category: Dessert
- Method: Stir
- Cuisine: American
Description
Pumpkin Fluff is the perfect Fall dessert and it is light and refreshing! I'm almost thinking about making it into a frozen pumpkin pie dessert for Thanksgiving
Ingredients
- 1 (16 ounce) can pumpkin
- 1 (1 ½ ounce) box sugar-free instant vanilla pudding mix
- 1 (8 ounce) container Cool Whip Free or 1 (8 ounce) container fat-free cool whip
- pumpkin spice (to taste)
Instructions
- In a large mixing bowl, whisk together the pumpkin puree, vanilla pudding mix, and pumpkin pie spice until well combined.
- Fold in the whipped topping until the mixture is smooth and creamy.
- Cover the bowl with plastic wrap and refrigerate for at least 1 hour, or until chilled.
- When ready to serve, spoon the pumpkin fluff into a serving dish and garnish with additional whipped topping and a sprinkle of pumpkin pie spice, if desired.
- Serve with graham crackers for dipping and enjoy!
Notes
My WW Personal Points: 2 Click here to see in recipe builder (will have to log in)
myWW points: Blue 2 Green 2; Purple 2
Nutrition
- Serving Size: ¼ cup
- Calories: 51
- Sugar: 2g
- Fat: 1g
- Saturated Fat: 0g
- Unsaturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 11g
- Fiber: 0g
- Protein: 1g
Anna says
When you say "chill" do you mean in the fridge or freezer?
Sara Jane says
FYI, just entered this into the WW recipe builder, and it is only 2 points+ if you break it out into 8 servings. At only 4 servings it is 5 points+ per serving.
Leslie says
I'm going to try this with Tru Whip - all natural cool whip alternative! Thanks for the recipe.
Liz @ Southern Charm says
Found this via pinterest ... totally making this tonight!
jgisvold says
Courtney - I honestly don't remember. There's so many recipes for Pumpkin Fluff online you can find the nutrition info for it. Some sites are saying different stats. Food.com says it's 39.7 and myfitnesspal is saying 81 calories per serving. It also depends on what type of cool whip you enter in and there's a sugar free and regular vanilla instant pudding out there.
courtney says
I just found this on pinterest andI must say i cannot wait to make it! I did however wonder how you came up with the calorie count because I entered the ingredients listed above in my calorie counter and it came out 95 calories per serving
Lauri @ MyPinnedLife says
Wow, this sounds so good right now. Light, creamy, slightly spicy, and the addition of pumpkin. Yum! Found this on Pinterest. Pinned and Tweeted. Thanks for the recipe!
jgisvold says
Cheesecake would be really good too! You could probably use any kind of instant pudding with this recipe. 🙂
Brenna says
Hey just found your site on pinterest and had a comment about the pumpkin fluff, I use a similar recipe and fill mini pastry tarts like fillo dough or pie dough, but instead of vanilla pudding I use cheesecake flavor and it is amazing!!! Just thought I'd through that out there! I would love to hear your thoughts! 🙂 Thanks Brenna
Rebecca says
ooh nice and simple.
that means it's for me! XD