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  • Writer's pictureEmily Wunder

Savory Pumpkin Dip

The Dish:

Pumpkin season makes the end to summer more bearable! This dip uses canned pumpkin to create a savory, creamy dip at only 75 calories per serving. I used a dairy-free cheese, but you could use a regular cheese if you prefer. Enjoy!


Serving Size: 1/4 cup | Servings: 12 | Calories: 75


  • 2 tablespoons olive oil

  • 1/2 sweet onion, chopped

  • 2 garlic cloves, peeled and minced

  • 1, 15 ounce can pumpkin puree

  • 1 tablespoon fresh thyme (or 1 teaspoon dry thyme)

  • 1/2 teaspoon salt

  • 1 teaspoon ground pepper

  • 1 teaspoon red pepper flakes (optional)

  • 1 1/2 cups cheddar cheese, shredded (I used Daiya shredded cheddar)


Over medium-high heat, heat the olive oil in a cast iron skillet or oven safe pan. (If you do not have a dish for this, you could sauté in a pan then transfer to a baking dish to broil).

Once the oil is warm, add the onions and sauté until translucent. Add the garlic and sauté until slightly browned. Turn the heat down to medium-low and add the pumpkin and thyme. Stir until the pumpkin puree starts to dry out a little. Add the salt, pepper, and red pepper flakes and stir. Add 1 cup of the cheese and stir until completely melted.

Remove from heat. Spread the remaining 1/2 cup of cheese evenly on top. Broil until the cheese is melted, about 3 minutes.

Enjoy with apple slices and toasted baguette.


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