Pumpkin Fluff Dip is the ultimate Fall treat to serve with some sliced apples. You can dip with graham crackers, cookies, etc. You get the picture! I could eat this with Honey Crisp apples for the next two months. 


Pumpkin season is quickly upon us and this Pumpkin Fluff was a recipe that I made way back in 2011 and I still continue to make it to this day. Pumpkin fluff is a Weight W-friendly dessert that is only 51 calories per serving and is only 2 smart points. The whole entire recipe makes a lot and the number of servings is 8. Just divide the fluff or dip recipe evenly or use ¼ cup to measure the servings. FYI. If you get more servings then just change the number of servings in your recipe builder.

Ingredients for Pumpkin Fluff with Vanilla Pudding

  • 1 (16 ounce) can pumpkin – puree not pumpkin pie filling
  • 1 (1 ½ ounce) box sugar-free instant vanilla pudding mix
  • 1 (8 ounce) container Cool Whip Free or 1 (8 ounce) container fat-free cool whip
  • pumpkin spice (to taste)

How to Make Pumpkin Fluff

Pumpkin Fluff is light and refreshing and perfect for Thanksgiving. You simply mix in a box of vanilla instant pudding (I prefer the non-sugar-free kind), with a can of pumpkin and then fold in the Cool Whip. Easy as pie and tastes so good. If you haven’t tried this yet then please do.

What to serve with Pumpkin Fluff Dip

  • Add to the top of some pumpkin cupcakes
  • Dip with ginger snaps, slices apples, graham crackers, or cookies.
  • Spread some pumpkin fluff on top of one sheet of graham cracker and place another one on top. Think ice cream sandwich but a healthier version. 🙂
  • Add it to a store bought already made cookie pie crust.
  • Just eat it with a spoon!

I am not affiliated with W-W formerly known as W/W in any way. I am just a member who likes to create W-W recipes and share them with everyone. Freestyle is the name of the current program of W-W and smart points are calculated for the recipes. Some blogs list them as freestyle smart points and some list them as smart points. There is no difference between the 2. .

Pumpkin Fluff Dip W/W

NO FOOD is off limits on W-W and W-W themselves stresses that a lot on their social media pages. That is one reason why I love W-W. You can pretty much eat ANYTHING to lose weight just as long as you stay in your daily points range for that.

How does W/W work?

Each recipe or food has a Smart Points value. This is calculated using calories, saturated fat, protein, and sugar. It is best to stay away from foods that are loaded with saturated fat and sugar on the plan because those foods are higher in points. When you register with W/W you are given a daily set of points to target based on your age, gender, height, and activity level. Think of it as an easier way to track your macros.

Pumpkin Fluff is the perfect Fall dessert and it is light and refreshing! I’m almost thinking about making it into a frozen pumpkin pie dessert for Thanksgiving


  • 1 (16 ounce) can pumpkin
  • 1 (1 ½ ounce) box sugar-free instant vanilla pudding mix
  • 1 (8 ounce) container Cool Whip Free or 1 (8 ounce) container fat-free cool whip
  • pumpkin spice (to taste)


  1. Combine all ingredients in order.
  2. Chill for 2 hours.

By Admin

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