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    Home » Recipes

    UPDATED: Mar 26, 2021

    Sweet Pumpkin Hummus {dairy & gluten free}

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    This Sweet Pumpkin Hummus is the perfect fall treat. It's easy to make and allergy-friendly because it's dairy, gluten, and refined sugar-free. This dip is so tasty you won't believe it's actually healthy!

    I'll admit it, I'm a pumpkin freak. September 1st rolls around and I need my pumpkin fix. You might have already known this if you've seen my Pumpkin Mac & Cheese or Pumpkin Vegetable Casserole (just to name a few).

    It's funny how people seem to be a pumpkin lover or pumpkin hater. I was telling my friend about this awesome sweet pumpkin hummus and she was like "nah, I'm not into pumpkin". I was like "WHAT!?". Yes, we are still friends but it took me a minute to get over that.

    For all of you pumpkin lovers out there, I've got a treat for you. This healthy yet delicious vegan sweet pumpkin hummus!

    Jump to:
    • What's a Sweet Hummus?
    • Pumpkin Nutrition
    • A Great For Fall Festivities & Kids
    • Other Fall Recipes You'll Enjoy
    • 📖 Recipe
    • 💬 Reviews

    What's a Sweet Hummus?

    Traditional hummus is made with chickpeas and tahini (sesame seed paste) and is normally savory.

    I've done a twist on hummus with my Sweet Pumpkin Hummus. I still incorporate chickpeas but I switched in almond butter for the tahini since it's a bit sweeter tasting.

    While this hummus is sweet, I didn't want it full of sugar or artificial flavors so I stuck with some real maple syrup.

    I love serving this with apple slices for a healthy fall snack but it's also great on graham crackers (they have gluten-free ones now as well).

    Sweet Pumpkin Hummus

    Pumpkin Nutrition

    Nutritionally, pumpkin is rich in phytonutrients like carotenoids which aid in eye/vision health, have been shown to protect against certain cancers, and improve joint health.

    The beta-carotene in pumpkin, which gives pumpkin it's orange color, has powerful antioxidant and anti-inflammatory properties. The beta-carotene is converted to vitamin A in our bodies to  support healthy skin, growth, and reproduction.

    Pumpkin also contains a good amount of fiber, vitamin C, potassium, riboflavin, copper, and manganese.

    Sweet Pumpkin Hummus

    The chickpeas add dietary fiber, wholesome carbohydrates, protein, manganese, folate, copper, iron, and magnesium.

    A Great For Fall Festivities & Kids

    This Sweet Pumpkin Hummus is dairy and gluten-free (and the almond butter can be subbed with a seed butter) so it's allergy-friendly.

    It's a great dip for any fall occasion. I can see having it as a:

    • tasty fall after school snack for the kiddos
    • dip for a Halloween party
    • healthy dessert for Thanksgiving
    • afternoon snack at work when you need a pick me up
    • sugar-filled alternative to dessert

    This sweet pumpkin hummus can be made a few days ahead of time which can simplify things on a day or a party or when you need a quick snack. I love making a big batch of this and having it for the week.

    Other Fall Recipes You'll Enjoy

    Can't get enough pumpkin? I feel you! Check out my other fabulous pumpkin recipes:

    • Pumpkin Mac & Cheese
    • Baked Pumpkin Oatmeal
    • Rich and Creamy Pumpkin Pasta
    • Pumpkin Vegetable Casserole

    I hope you love this recipe as much as I do. If you try it, please come back and leave me a comment below with your feedback and rating.

    📖 Recipe

    Sweet Pumpkin Hummus

    Author: Mary Ellen Valverde | VNutrition
    This dairy-free Sweet Pumpkin Hummus is the perfect fall treat. It's easy to make and so tasty you won't believe it's actually healthy! 
    5 from 3 votes
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    Prep Time 10 minutes mins
    Total Time 10 minutes mins
    Course Dessert, dip
    Cuisine American
    Servings 8
    Calories 169 kcal
    Prevent your screen from going dark

    Ingredients
      

    • 1 can (15oz) chickpeas drained and rinsed
    • ½ cup canned pumpkin
    • ⅓ cup almond butter (can sub sunflower seed butter or tahini)
    • ¼ cup maple syrup
    • ½ TB pumpkin pie spice
    • 1 tsp vanilla extract

    Instructions
     

    • All all ingredients to a food processor and blend until smooth. 

    Notes

    This dip can be stored in the refrigerator for up to 5 days. 
    You can make it a few days ahead of time which can simplify things on a day or a party or when you need a quick snack.

    Nutrition

    Calories: 169kcalCarbohydrates: 21gProtein: 6gFat: 7gFiber: 5gVitamin A: 5150IUCalcium: 60mgIron: 2.5mg

    PLEASE NOTE: Nutritional information data is computer generated and only an estimate so it should be used only as a guide.

    Mary Ellen
    Mary Ellen

    Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel clear and confident about what is uniquely nourishing to them. Mary Ellen's recipes and nutrition information have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more. 

    Mary Ellen
    Website |  + postsBio

    Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel clear and confident about what is uniquely nourishing to them.Mary Ellen's recipes and nutrition information have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more. 

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    Comments

    1. Nichole Carter says

      September 13, 2019 at 12:25 pm

      This looks so yummy! Definitely going to be making it! One question- on the nutrition facts, it shows per serving, but doesn't say how many servings. So is the nutrition information for the whole recipe?

      Reply
      • Mary Ellen says

        September 13, 2019 at 12:36 pm

        Hey Nichole! There's 8 servings (I actually really wish it was for the whole recipe as I'd like to eat a bowl of it in one sitting). You can see the servings listed in the recipe to the left of the picture. I know it's hard to see there sometimes. I hope you enjoy!

        Reply
    2. Elena says

      December 06, 2018 at 12:29 pm

      5 stars
      I followed your recipe to prepare a dessert for Thanksgiving and all the guests were amazed by how sweet it was. I am preparing it again for a work potluck 😉 Thanks for sharing this recipe. I love pumpkin and I have a sweet tooth, so perfect combination!

      Reply
      • Mary Ellen says

        December 06, 2018 at 1:36 pm

        I'm so glad everyone has been liking the hummus, Elena! Thanks for letting me know, that made my day!

        Reply
    3. Randi Tisdall says

      September 06, 2018 at 10:34 am

      5 stars
      I really love how you upgraded traditional tahini to almond butter in this! Looks so yummy- I can’t believe it’s fall already!

      Reply
      • Mary Ellen says

        September 11, 2018 at 12:09 pm

        Thanks Randi! yes, fall is here and I'm loving it!

        Reply

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