There’s no hiding from the pumpkin spice craze during September and October, but here’s a healthier twist on the fall favorite.  This delicious sweet dip—developed by Meals on Wheels OC staff Registered Dietician, Anna Hamada—is sure to be a new favorite!

Holiday Pumpkin Dip

Serving size: 1 tbsp
Servings: 32


8 oz fat free cream cheese, softened
1/4 cup brown sugar
1/2 cup canned pumpkin, 100% pure (not mix)
2 tsp maple syrup
1/2 tsp cinnamon
1/4 tsp ground cloves
1/4 tsp nutmeg, fresh grated


  1. Beat together cream cheese, brown sugar, and pumpkin in a bowl with a mixer at medium speed until well blended.
  2. Add the syrup, cinnamon, cloves, and nutmeg and beat until smooth.
  3. Cover, chill 30 minutes.
  4. Serve with fruit slices (apples, bananas).

Nutrition Information: 15 calories, 1 g protein, 0g fat, 0g sat. fat, 0g trans fat, 1.2mg cholesterol, 642 IU Vitamin A, 8 mg calcium, 48 mg sodium, 4 mg potassium.