A healthy(ish) sweet treat for all of my pumpkin lovers! This fall-inspired cannoli dip is creamy, delicious, and packs 15 grams of protein per serving – no protein powder needed.
This is one of those snacks that feels a little more fun than plain Greek yogurt but still takes almost no effort to make.
I like dividing it into individual containers so it’s ready to grab from the fridge, then adding whatever dippers I have on hand — apple slices, graham crackers, or even protein pretzels for a salty-sweet combination.
The ricotta gives this dip that classic cannoli-style creaminess, while pumpkin adds a subtle fall flavor and natural sweetness. It’s creamy, lightly sweet, with the flavors of pumpkin and cinnamon.
Why I Love This Recipe
Ingredients
This recipe makes two snack-sized servings.
- ½ cup whole or part-skim ricotta.
- 3/4 cup plain Greek yogurt. I used a thick, lower fat yogurt – Fage 0% but a 2-5% yogurt will give you a better texture.
- ⅓ cup pumpkin puree.
- 1–2 tablespoons maple syrup.
- ½ teaspoon cinnamon.
- Pinch of salt.
- 1 tablespoon mini chocolate chips, for topping.
- Sprinkle of pumpkin pie spice, as a topping. Optional.
Dipper Ideas
- Apple slices.
- Pear slices.
- Whole-grain graham crackers.
- Whole-grain pita chips or cinnamon sugar pita chips.
- Pretzel thins or protein pretzels.
- Broken waffle cone pieces.
Directions
This easy dip contains just a few simple ingredients and comes together in less than 5 minutes!
Want it extra creamy? Blend in 2–3 tablespoons of softened cream cheese for a richer, smoother texture. For a lighter, fluffier dip, fold in about ¼ cup whipped topping after blending.
- Add the ricotta, Greek yogurt, pumpkin puree, maple syrup, cinnamon, and salt to a bowl. Whisk or use an immersion blender until smooth and creamy.
- Divide between two airtight containers and top with mini chocolate chips and an optional sprinkle of pumpkin pie spice.
- Refrigerate until ready to eat. Store in the fridge for up to 4 days.
More Recipes You Might Want to Try
- 12 High Protein Dips Using Greek Yogurt or Cottage Cheese
- Salted Caramel Apple Overnight Oats
- 15 Healthy Fall Meal Prep Recipes
- Maple Sage Turkey White Bean Skillet
I hope you love this recipe! If you are interested in reaching a higher protein and fiber intake, feel free to subscribe and get a FREE 5-Day High Protein and Fiber Meal Plan.
Pumpkin Protein Cannoli Dip
Ingredients
- ½ cup whole or part-skim ricotta
- ¾ cup plain Greek yogurt I used 0% Fage
- ⅓ cup pure pumpkin puree
- 1-2 tablespoons maple syrup
- ½ teaspoon cinnamon
- Pinch of sea salt
- 1 tablespoon mini chocolate chips
- Sprinkle of pumpkin pie spice, for topping optional
- Apple Slices
- Pear Slices
- Waffle Cone Pieces
- Whole-Grain Graham Crackers
- Pretzels or Protein Pretzels
- Nilla Wafers
- Cinnamon Sugar Pita Chips
Method
- Add the ricotta, Greek yogurt, pumpkin puree, maple syrup, cinnamon, and salt to a bowl. Whisk or use an immersion blender until smooth and creamy.
- Divide between two airtight containers and top with mini chocolate chips and an optional sprinkle of pumpkin pie spice.
- Refrigerate until ready to eat. Store in the fridge for up to 4 days.