This recipe uses essential oils to create a delicious flavor with just the right hint of spice. I know you’ll love it as much as we do.
Table of Contents:
Why Go Dairy-Free?
If you have access to raw milk from a grass-fed cow, consider yourself blessed! Most dairy cows are fed with a GMO feed pumped with hormones. These toxins affect the cow’s milk and, subsequently, everyone who consumes products made with that milk.
Studies have shown that women who consume more cheddar and cream cheese are at an increased risk for breast cancer. (1) Increased dairy consumption is also linked to higher cases of prostate cancer. (2)
Raw, unpasteurized milk is an excellent source of vitamins and nutrients. We actually consider it to be a superfood! Unfortunately, if you peruse your local grocery store, all you’ll find is pasteurized milk products that have taken away almost all nutritional value.
You may be able to find unpasteurized cheese or yogurt products at your local health food store, but for convenience’s sake, we prefer to stay dairy-free.
Many dairy-free products on the market taste great and are undetectable in recipes. Dairy-free cream cheese is a great example! It tastes just as smooth as the conventional variety and is a lot better for you.
A word of caution: Avoid soy products. They are worse for you than dairy! Almond or cashew milk products are what I recommend.
Vegan Pumpkin Dip Ingredients
To make this pumpkin dip, you need just six ingredients, and half of them are essential oils!
Natural Confectioners’ Sugar: This recipe uses Natural Confectioners’ Sugar instead of conventional powdered sugar. It’s a mix of Christmas Cookie Blend and arrowroot starch. It helps thicken sweet dips without spiking your blood sugar!
Organic Pumpkin Puree: This ingredient is just what it sounds like; pureed pumpkin without any additives. Many people get pureed pumpkin confused with pumpkin pie filling because it’s generally in the same aisle as the store.
If you’re wondering if you’ve grabbed the correct can, your best bet is to read the label. If the label lists sugar and spices, put it back.
Dairy-Free Cream Cheese: Many grocery stores carry this product! It creates a creamy, rich dip without any of the downfalls of pasteurized dairy.
When mixed with pumpkin and fragrant essential oils, you’ll never tell the difference! We love purchasing dairy-free cream cheese made by Kite Hill or Daiya.
Cinnamon Essential Oil: Most pumpkin recipes are made with a pumpkin spice seasoning blend, but if you really want a burst of flavor, use essential oils! Cinnamon essential oil can lower your blood sugar levels and protect the lining of your stomach. (3)(4) Plus, it smells incredible!
Clove Essential Oil: You can’t have a Fall-flavored recipe without cloves! Consuming recipes made with clove essential oil is a delicious way to eradicate candida and other fungal infections from your body. (5)
Clove EO is known as a “hot oil,” and you should always be careful when using it near the skin.
Ginger Essential Oil: Ginger helps calm nauseous stomachs, and its warm, spicy flavor pairs beautifully with pumpkin. If you suffer from stomach ulcers, this EO can help lessen symptoms. (6) Bonus: This essential oil can be used on the skin (diluted with a carrier oil, of course!) to help reduce muscle inflammation. (7)
Safety Note About Essential Oils:
Essential oils are safe to ingest, within reason! In this recipe, there are enough ingredients to ensure the EOs blend properly. You should never ingest essential oils neat!
What to Serve With Mama Z’s Vegan Pumpkin Dip
Every great dip needs a dipper. I encourage you to try something new! Here are some of our favorite ideas.
- Gluten-free gingersnaps
- Apples
- Carrots
- Plantain chips
- Broccoli
- Gluten-free pretzels
- Fresh berries
- Nuts
- Gluten-free graham crackers
If you need a fast dessert, make (or purchase) a gluten-free pie crust. Pour a batch of my Vegan Pumpkin Dip on top, and you have a fantastic no-bake pumpkin pie!
We’ve also used this as a topper for gluten-free pancakes. Place a spoonful in the middle of the pancake and roll up for a yummy crepe-style breakfast!
Make Mama Z’s Healthy Pumpkin Dip
- 2 cups Natural Confectioners' Sugar
- 1 (15-ounce) can organic pumpkin puree*
- 1 (8-ounce) container dairy-free almond-milk cream cheese or plain cream cheese-style spread**
- 4 drops cinnamon essential oil
- 2 drops clove essential oil
- 1 drop ginger essential oil
- Supplies:
- Blender or food processor
- Serving bowl
- Place the powdered coconut sugar, pumpkin puree, dairy-free cream cheese, and essential oils in a food processor bowl and process for 1 to 2 minutes, until smooth.
- Scoop into a serving bowl, cover, and refrigerate for at least 2 hours or up to overnight.
- Serve with carrot sticks, apple slices, and/or gluten-free gingersnaps.
** Daiya and Kite Hill offer dairy-free cream cheese.
Step One: Blend the Ingredients
Place the powdered coconut sugar, pumpkin puree, dairy-free cream cheese, and essential oils in a blender or food processor. Process for 1 to 2 minutes or until smooth. Scoop into a serving bowl, cover, and refrigerate for at least 2 hours. This step ensures the dip gets thick, and it lets the flavors mesh.
Step Two: Serve and Enjoy
Serve the dip with carrot sticks, apples, and/or gluten-free gingersnaps. Enjoy!
This dip is a wonderful make-ahead dessert for all your Fall gatherings. It lasts 2-3 days in the fridge if kept in an air-tight container. I guarantee you won’t be bringing home any leftovers!
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5998914/
- https://pubmed.ncbi.nlm.nih.gov/17704029/
- https://pubmed.ncbi.nlm.nih.gov/21480806/
- https://pubmed.ncbi.nlm.nih.gov/10930724/
- https://pubmed.ncbi.nlm.nih.gov/15720571/
- https://pubmed.ncbi.nlm.nih.gov/24756059/
- https://pubmed.ncbi.nlm.nih.gov/24559813/
