Healthy and Easy Pumpkin Yogurt Dip
, , , ,

Previously published in 2015, and enjoyed by many since then, I thought I would give this Pumpkin Yogurt Dip a makeover. It is still super easy (just mix everything together, and add your dippers), but I thought I could talk a little bit more about the ingredients and how you can customize with what you happen to have on hand. Especially since it is 2020, and many of us are trying to limit trips to the store and making do with what we have.

Canned Pumpkin

This ingredient is essential. The amount you use can be tweaked, but in order to make a Pumpkin Yogurt Dip, pumpkin is necessary. Other than adding deliciousness, canned pumpkin is full of nutritious vitamins and minerals like Vitamin A, Potassium, and Fiber, to name a few.


Another essential ingredient, but there are so many different types of yogurt you can use. I prefer plain non-fat Greek or Icelandic yogurt without added sugar or artificial sweeteners. A regular yogurt may make the dip a little thinner as both those yogurts are thicker. Choosing a plain yogurt without added sweeteners allows me to flavor it as I would like. If you do use a yogurt that is flavored, such as vanilla, you can omit the vanilla extract and maple syrup as it will probably be sweet enough. Whatever yogurt you happen to have on hand will likely work.

Cream Cheese

Adds flavor and thickens up the dip. If preferred, you can use a reduced fat cream cheese.

Vanilla Extract and Maple Syrup

Both ingredients are important for flavor and sweetness. However, if you use a vanilla flavored yogurt, you likely can omit these. Additionally, honey, agave, or any sweet syrup can be used in place of the maple syrup.


If you have a pumpkin spice blend instead of cinnamon, ginger, allspice, and nutmeg, you can definitely use that instead. I would probably add a teaspoon and see how the flavor is, then add more if needed.


I love apples with this dip. You can slice them up and soak them in a solution containing 2 Tablespoons of Lemon Juice and 2 Cups of Water to help prevent browning. Apple chips would also be good with this if you happen to have them or like to make them. I also like to dip gluten free ginger snap cookies (Pamela’s brand is my favorite), and gluten free pretzels for a little salty flavor (Quinn’s is made with sorghum flour and is my favorite).

Easy and Healthy Pumpkin Yogurt Dip

Pumpkin Yogurt Dip


15 oz Can of Pumpkin Puree

1 Cup Yogurt of Choice

4 oz Cream Cheese

1 Teaspoon Vanilla Extract

1 Tablespoon Maple Syrup

1/2 Teaspoon Cinnamon

1/4 Teaspoon Ginger

1/4 Teaspoon Nutmeg

1/4 Teaspoon Allspice


Mix all ingredients together using either a food processor or a hand mixer. Cover and keep refrigerated until ready to serve. Pair with your favorite dippers such as apple slices, ginger snap cookies, and pretzels.

Want more pumpkin recipes? Check out my mini pumpkin cheesecakes for a sweet bite sized dessert or my pumpkin flaxseed bread for a quick on the go breakfast.


A Registered Dietitian Nutritionist is someone who has studied nutrition extensively with a minimum of a bachelors degree (through an accredited program/university), has completed an approved internship, and has taken and passed a national test. Additionally, Registered Dietitian Nutritionists (or RDNs) need to keep up with professional continuing education in order to maintain their licenses. RDNs are also regulated by state licensing boards and have to apply for licenses in the states where they practice. Unless, of course that particular state does not have specific licensure requirements.

What About a Nutritionist?

This can get a little confusing because the term “nutritionist” can vary from state to state. In some states, you cannot call yourself a nutritionist unless you are an RDN. In other states, basically anyone can call themselves a nutritionist. Even if you are in a state where the term is regulated, there are always people that may not be aware of the regulation. They may have taken a course and think they are able to give appropriate advice. While some courses can give a basic understanding of nutrition, if you don’t understand how the body works or are unfamiliar with certain medical diagnoses, you can actually give someone harmful advice. For example, if you have mild to moderate kidney disease and are told to increase your protein intake, this can cause your kidneys further damage. So always make sure you are getting nutrition advice from a Registered Dietitian Nutritionist, especially if you have a chronic condition.

What Does an RDN Do?

Lots of things! There are clinical dietitians in hospitals and outpatient clinics, and RDNs in the community working on public health initiatives. They also work in the media, food corporations, the service industry, and private practice. The main goal of a dietitian is to improve the health and help ensure the nutritional needs are being met for our patients, clients, or communities.

When working one on one with a registered dietitian nutritionist, you can expect to discuss multiple things. Discussion around your eating patterns, any medical diagnoses you have, gastrointestinal issues, sleeping and exercise habits, stress, blood work, and vital signs are all important. Notice I used the word discussion, because a dietitian does not simply tell you what to eat. Eating patterns are personal choices and a dietitian’s role is to help you find the best way to eat for you. Recommendations for dietary changes should be individualized based on your discussion and needs. What may be a healthy diet for one person, may not be healthy or work for another.

Should I See a Registered Dietitian Nutritionist?

A Registered Dietitian Nutritionist may be able to help if you:

  • Have a chronic disease you are trying to manage (such as hypertension, diabetes, IBS)
  • Want to take steps to improve your general health
  • Have a food allergy or intolerance
  • Have a lack of energy
  • Are experiencing gastrointestinal symptoms such as bloating or gas
  • Have tried countless “diets” and want to improve your relationship with food

If you think you may benefit from working with a Registered Dietitian Nutritionist, check out our services page here. Then, schedule a free 15 minute phone call to discuss your health needs and what we can do to help.

Registered Dietitian Nutritionist

Need more info? Check out The Academy of Nutrition and Dietetics, the largest organization of food and nutrition professionals in the world.

This gluten free pumpkin almond flaxseed bread is subtly sweet and perfect for breakfast, a snack or dessert
, , , , , ,

Originally published October 12, 2018

The season of fall is upon us, even though it is still pretty hot here in South Florida. I did notice I haven’t been getting sweaty when walking my dog at 6am, plus I am seeing fall flavored snacks everywhere, so I can safely assume that much of the country is probably starting to see some fall weather. Last week I decided to celebrate the beginning of the fall season by making a super delicious pumpkin almond flaxseed bread. I sliced it up and ate it throughout the week (plus froze a couple slices for later) for an easy breakfast on the go. It was delish, satisfying, and easy to eat in the car during my morning commute. So it will definitely be a recipe on repeat for awhile.

This gluten free pumpkin almond flaxseed bread is subtly sweet and perfect for breakfast, a snack or dessert

Purchasing breads and muffins for breakfast can be a convenient choice, but a lot of them have more added sugar than necessary, and are made with refined wheat, so less fiber and vitamins. My pumpkin almond flaxseed bread does contain some added sugar, cause delicious is always a requirement for making recipes in my book, and I felt like it does needs a touch of sweetness. But 1/4 cup of maple syrup for the entire loaf really isn’t that much at all. Additionally, I added milled flaxseeds (make sure you buy them ground or milled and not whole) for the extra fiber and omega 3 fatty acids (think heart health), and almond flour for even more healthy fats, fiber, vitamins, and minerals. All the protein, fat, and fiber in this pumpkin almond flaxseed bread can definitely help prevent the high blood sugar spikes that you might see from eating a commercially baked bread or muffin with lots of sugar and refined all purpose flour. If you are having trouble balancing your blood sugar, the American Diabetes Association has a lot of great information and resources you can check out on their website.  Or you can see a Registered Dietitian Nutritionist, like myself, to help better understand and balance your blood sugar levels.

Pumpkin Almond Flaxseed Bread


2 Cups Almond Flour

1/2 Cup Milled Flaxseeds

1 Teaspoon Baking Soda

1 Teaspoon Baking Powder

1/4 Teaspoon Salt

1 Tablespoon Ground Cinnamon

1 Teaspoon each of Ginger, Nutmeg, & Allspice

2 Eggs

1/4 Cup Maple Syrup

1 Cup Pumpkin Puree

1/2 Cup Milk

2 Teaspoons Vanilla Extract


  1. Preheat oven to 350 degrees
  2. Spray a loaf pan with cooking spray
  3. Whisk together almond flour, flaxseeds, baking soda, baking powder, spices, and salt in a large mixing bowl
  4. Add eggs, maple syrup, pumpkin, milk, and vanilla extract
  5. Stir together well
  6. Scoop batter into loaf pan evenly (batter should be fairly thick)
  7. Place loaf pan into preheated oven and cook for 1 hour and 10 minutes or until bread is cooked through

Happy baking! Need more pumpkin recipes? My Mini Pumpkin Cheesecakes make a super easy and pre-portioned dessert. Or if you are looking for an appetizer, my Skinny Pumpkin Dip can be whipped up in no time.