Fall always hits differently when you open the fridge and find a bowl of pumpkin fluff waiting. I made a batch last Sunday for a casual get-together, and by Monday it had turned into my afternoon pick-me-up. Light, creamy, and just sweet enough it tastes like pumpkin pie took a deep breath and decided to relax.
Table of Contents
Why You’ll Love This Pumpkin Fluff Recipe
This pumpkin fluff is a five-minute, five-ingredient wonder. It’s no-bake, low in sugar, and only 75 calories per serving. You can prep it ahead for the holidays or scoop it into jars for weekday treats. It’s a cozy, cloud-like dessert that brings fall flavor with almost no effort. Plus, it’s endlessly versatile.
Ingredients Overview
Let’s talk ingredients — simple, pantry-friendly, and easy to swap:
- Pumpkin puree: Make sure it’s pure pumpkin, not pie filling. That earthy richness makes the base taste like fall.
- Sugar-free vanilla pudding mix: Adds sweetness and body without extra sugar.
- Pumpkin pie spice: A warm blend of cinnamon, nutmeg, cloves, and ginger. It wraps everything in that nostalgic, spiced scent.
- Vanilla extract: Just a splash to round out the flavors.
- Sugar-free Cool Whip: This gives the fluff its signature light, mousse-like texture.
Simple Substitutions
Pumpkin Puree Alternatives
Homemade pumpkin puree works beautifully here. Just roast, puree, and cool before using.
Pudding Mix Options
Try chocolate, white chocolate, or even butterscotch pudding for a fun twist. Regular pudding works too if you don’t mind a touch more sugar.
Cool Whip Variations
You can use regular, light, fat-free, or any store-brand whipped topping. Just thaw it completely first.
Make Your Own Pumpkin Pie Spice
No pre-mix? No problem. Use 1 tsp cinnamon, ¼ tsp nutmeg, ¼ tsp ginger, and a pinch of ground cloves.
How to Thaw Cool Whip
For best texture, thaw Cool Whip in the fridge for 4–5 hours or overnight.
In a pinch, microwave it on defrost for 30 seconds, then stir. Repeat in 15-second intervals until soft.
Step-by-Step Instructions
- In a medium bowl, whisk the pumpkin puree and dry pudding mix until smooth.
- Stir in the pumpkin pie spice and vanilla extract.
- Gently fold in the thawed Cool Whip until fully combined.
- Spoon the fluff into jars or a serving bowl.
- Cover and refrigerate for at least 2 hours to set.
- Serve chilled, with your favorite toppings.
Pro tip: Use a silicone spatula to fold in the Cool Whip — it keeps everything airy and light.
Serving Suggestions
How to Present
Scoop it into small mason jars for grab-and-go treats. Serve it in a glass bowl for potlucks. Or spread it into a graham cracker pie crust for an instant no-bake pie.
How to Use
You can also use it as a dip at fall parties or as a light dessert after a hearty meal. It even works as a filling for pumpkin-themed parfaits.
Toppings to Try
Want to dress it up? Here are a few delicious toppers:
- Chopped pecans for crunch
- Mini chocolate chips for a sweet pop
- A dollop of sugar-free whipped cream
- A sprinkle of extra pumpkin pie spice
- Toasted coconut flakes for texture
Best Dippers for Pumpkin Fluff
If you’re serving it as a dip, here are some tasty ideas:
- Low-fat graham crackers
- Nilla wafers
- Apple slices
- Pretzels (sweet + salty = magic)
- Mini marshmallows
- Animal crackers or even grapes
Make-Ahead & Storage Tips
You can make pumpkin fluff up to 3–4 days ahead. Just keep it refrigerated in a sealed container.
Wait to add toppings until just before serving so they stay crisp and fresh.
Nutrition Breakdown
Each ½ cup serving delivers:
- Calories: 75
- Total Fat: 3g (saturated fat: 3g)
- Sugar: 2g
- Carbs: 13g
- Fiber: 1g
- Protein: 0g
- Sodium: 110mg
It’s light enough for a midweek treat but satisfying enough to serve at Thanksgiving.
Pumpkin Fluff (Low Calorie + Low Sugar) Recipe Card
Print
Pumpkin Fluff – Light, Easy & Delicious
- Total Time: 2 hours
- Yield: 10 servings
Description
Light, creamy, and packed with fall flavor, this Pumpkin Fluff is a low calorie, low sugar dessert perfect for parties, meal prep, or a cozy night in.
Ingredients
1 can pumpkin puree (15 oz)
1 box sugar-free instant vanilla pudding mix (1 oz)
2 tsp pumpkin pie spice
1 tsp vanilla extract
1 container sugar-free Cool Whip, thawed (8 oz)
Instructions
1. Whisk pumpkin puree and pudding mix in a medium bowl until smooth.
2. Add pumpkin pie spice and vanilla extract, stir to combine.
3. Fold in thawed Cool Whip until evenly mixed.
4. Spoon into individual jars or a serving bowl.
5. Cover and refrigerate for at least 2 hours.
6. Serve chilled; optional toppings can be added before serving.
Notes
Use homemade pumpkin puree if preferred.
Try chocolate or white chocolate pudding for variation.
Swap in regular, light, or fat-free Cool Whip.
Add toppings like chopped pecans or mini chocolate chips just before serving.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Dessert
- Method: No Bake
- Cuisine: American
Nutrition
- Serving Size: ½ cup
- Calories: 75
- Sugar: 2g
- Sodium: 110mg
- Fat: 3g
- Saturated Fat: 3g
- Unsaturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 13g
- Fiber: 1g
- Protein: 0g
- Cholesterol: 0mg
More Such Recipes
If you’re craving more fall-friendly treats, don’t miss these:
- Try these mini keto crustless pumpkin pies for individual fall desserts
- Or bake a batch of easy pumpkin oatmeal cream pies with a soft and chewy texture
- For something more whimsical, this pumpkin magic custard cake with layers of creamy pumpkin flavor is a must-try
- And don’t sleep on these chewy maple pumpkin cookies for a sweet seasonal bite
Frequently Asked Questions
What is in pumpkin fluff?
Pumpkin fluff has pumpkin puree, sugar-free vanilla pudding mix, pumpkin pie spice, vanilla extract, and sugar-free Cool Whip.
What goes with pumpkin fluff?
It pairs well with graham crackers, apple slices, pretzels, and whipped cream. You can serve it as a dip, dessert, or pie filling.
What makes pumpkin pie fluffy?
It’s usually the whipped or beaten eggs and evaporated milk that give pumpkin pie a lighter, airier texture.
Why did my pumpkin pie fluff up?
If you’re baking pumpkin pie and it puffed up, it’s likely from air incorporated during mixing or high oven temperature. Don’t worry — it usually settles as it cools.
Final Thoughts
This pumpkin fluff is the kind of dessert that surprises people. It’s light but cozy, simple but flavorful. Whether you’re meal prepping or planning a gathering, this recipe is a comforting win. Give it a try, and let me know how it goes in the comments. And if you love it, save it to Pinterest or share it with a pumpkin-loving friend!
You can always find more ideas and updates on Pinterest or join the conversation on Facebook.
