Salted Caramel Pumpkin Dip (Vegan, Oil-Free, Refined Sugar Free)

Salted Pumpkin Caramel Dip - Vegan, Low-Fat, Oil-Free, Refined Sugar Free

Today’s recipe comes from my desire to eat all the autumn foods, all at the same time. I think it became very obvious after sharing this photo on Instagram last week that I’ve once again emerged myself completely in the flavorful delights of fall. In other words, I’m completely obsessed, and need a daily fix of pumpkin, warm spices, caramel, or apples in some form or another. In the case of this Salted Caramel Pumpkin Dip, I can get them all in one swipe.

Salted Caramel Pumpkin Dip - Vegan, Low Fat, Oil Free, Refined Sugar Free

It’s been on my to-do list for some time to make a pumpkin version of my Best Healthy Caramel Dip Ever, and I’m finally getting around to making it happen. I’m only sorry I didn’t do it sooner. This dip is just as sweet and buttery as the original, but with a pumpkin-and-pie-spices punch. It’s like every happy autumn day was whirled and blended into the dreamiest, creamiest dip imaginable. The best part? It’s completely plant-based; made without any oil, refined sweeteners, or dairy. Just 4 common, healthy ingredients blended with a few spices and vanilla extract and you’re on the highway to caramel pumpkin heaven.


We dunked, dipped, and swooped apple slices and homemade ginger graham crackers in our dip. While I primarily created this as an apple dip, I bet you could think of more yummy dippers. Pear slices come to mind. I plan to top my bowl of oatmeal with this caramel pumpkin dip tomorrow, and I have a few other ideas, one in particular I hope to share soon. Whichever way you decide to partake in this dip, you can’t go wrong. I may or may not have eaten a great deal of this with nothing but a spoon.


Salted Caramel Pumpkin Dip – Vegan, Oil-Free, Refined Sugar Free, Low-Fat

Adapted from my Best Healthy Caramel Dip Ever

Makes over 1 cup or about 6 servings


  • 1 1/2 cups dates* (soaked in hot water 10 minutes and drained)
  • 1/4 cup pumpkin puree
  • 1 tbsp almond butter
  • 1-2 tbsp plant-based milk, if needed, try to use as little as possible
  • 1 tsp vanilla extract
  • 1/4 – 1/2 tsp sea salt or pink himalayan salt
  • 1 tsp pumpkin pie spice** + 1/4 tsp extra cinnamon


Add all ingredients to your high speed blender (I use a Vitamix) or food processor. Use the tamper with a Vitamix and tap tap tap the ingredients as you blend from low to high. With a food processor, you’ll want to stop and scrape the sides down periodically. Blend until smooth, and store in the fridge. Will last a week, if you don’t eat it before then!

*Any variety of dates will work, though Natural Delights Medjool Dates are my favorite and make the dip extra caramel-y.

**Make your own pumpkin pie spice with Cinnamon, Nutmeg, Ginger, All Spice, and Cloves. Here’s a recipe –>> Homemade Pumpkin Pie Spice.

In my original caramel dip, I have the option of adding a tablespoon of unrefined coconut oil, which adds a buttery taste and makes the texture a little firmer. If you’re not trying to keep it oil free, it makes a nice addition to this dip too.

Salted Caramel Pumpkin Dip - Vegan, Refined Sugar Free, Low Fat, Oil Free


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