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  • Writer's pictureAriel Esperancilla, SPT

FIT Meals - Pumpkin Dip

Fit Meal By: Annie Goldman, SPT

Video By: Katie Shelnitz, SPT

Need a quick snack or healthy dessert option?

Try this super simple 5-minute pumpkin dip with warm spices packed with nutrition from pumpkin, oats, and dates.

It is a seasonal essential that goes perfect with fresh apples, pears, graham crackers, and pretzels!

Servings Prepared:6

Content of One Serving: ½ C. Dip. ½ Honey Crisp Apple


  • 1 ½ C. dates

  • ¼ C. pumpkin puree

  • 1 tbsp almond butter or tahini

  • 1-2 tbsp plant-based milk

  • 1 tsp imitation vanilla extract

  • ⅓ C. quick oats

  • 3 honey crisp apples


  • ¼ tsp nutmeg

  • ¼ tsp ground clove

  • ¼ tsp ground ginger

  • ¼ tsp cinnamon


  1. Add all ingredients (excluding apples) into blender or food processor. Blend until smooth.

  2. Enjoy with sliced apples.

Nutritional Facts:

Calories per meal: 190

Protein: 2.2 g

Carbohydrates: 40.6 g

Fiber: 6.3 g

Sugar: 31.6 g

Fat: 2.1 g

Cholesterol: 0 mg

Sodium: 8.9 mg

Potassium: 312.2 mg

Printable Instructions:

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