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5‑Minute Pumpkin Dip

Recipe by Frank Campanella on InstagramAdded 25 September 2026.

5 minutes to prep. A creamy, low‑calorie pumpkin dip packed with protein and fiber. Greek yogurt, pumpkin purée, and sugar‑free vanilla pudding create a silky base, while a hint of caramel syrup adds subtle sweetness—perfect for a fall snack or meal‑prep treat.

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Method

  1. In a large mixing bowl, combine the vanilla Greek yogurt, pumpkin purée, pumpkin pie spice, zero‑calorie caramel syrup, and the sugar‑free vanilla pudding mix.

  2. Whisk or use an electric mixer on medium speed until the mixture is smooth, creamy, and free of lumps.

    Kitchen notes · Added by ReelsMeals: Pumpkin mixture is smooth and free of lumps.

  3. Divide the pumpkin mixture evenly between two rectangular meal‑prep containers, spreading each layer to an even thickness.

  4. Spread a thin, even layer of light whipped topping over the surface of each container.

    Kitchen notes · Added by ReelsMeals: Whipped topping forms an even layer over the dip.

  5. Dust the whipped topping with a light sprinkle of pumpkin pie spice for added flavor and visual appeal.

  6. Cover the containers with plastic wrap or airtight lids.

  7. Refrigerate for at least 1 hour to allow the dip to set and the flavors to meld.

    Kitchen notes · Added by ReelsMeals: Chilling helps the dip set and flavors meld.

  8. Serve chilled with fresh fruit, crackers, or veggie sticks.

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The recipe comes from Frank Campanella’s Instagram reel. ReelsMeals wrote it down from the caption and the voiceover. Check the original if something looks off, and for anything about allergens.

Are you Frank Campanella and want this changed? Email [email protected].

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