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This protein pumpkin fluff is a creamy, light, and easy fall dessert made with pumpkin puree, pumpkin pie spice, and cottage cheese for a boost of protein. We use less whipped topping to keep it lighter without sacrificing that fluffy, indulgent texture. It’s also WW-friendly, with a sugar-free option.
If you love pumpkin spice, you’re going to love this easy pumpkin fluff! It comes together quickly with simple ingredients and makes the perfect light dessert or snack for fall. Creamy, fluffy, and packed with cozy pumpkin spice flavor, it’s a delicious treat you’ll want to make all season long. For another delicious flavor, try our strawberry protein fluff recipe next.
🔎 Quick Look: Protein Pumpkin Fluff
- ⏱️ Prep Time: 5 minutes
- ⏱️ Cook Time: 0 minutes
- 🕒 Total Time: 5 minutes + chilling time
- 🍽 Calories: ~140 kcal per serving
- 👥 Servings: 2
- 💙 WW: 1 point per serving
- 🥣 Key Ingredients: Pumpkin puree, cottage cheese, pumpkin pie spice, instant pudding mix, sweetener, whipped topping
- 👩🍳 Cook Method: No-Bake
- ⭐ Difficulty: Easy
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Why You Will Love This Recipe
- WW-Friendly: It’s our take on the classic Weight Watchers pumpkin fluff, made healthier with a boost of protein.
- Quick & Easy: This recipe is easy to make with simple ingredients.
- Healthier Option: It’s a lightened-up version made with cottage cheese!
- Pumpkin Spice Flavor: It’s packed with pumpkin flavor from the pumpkin puree and pumpkin pie spice!
- Perfect for Dipping: This pumpkin fluff dip is the ultimate delicious and festive treat! It’s great for dipping graham crackers or apple slices.
- No Baking Required: This is the ultimate no-bake pumpkin dessert!
“I absolutely LOVE this pumpkin fluff recipe! It’s super easy to make and I love that it’s made with healthier ingredients and has a boost of protein from the cottage cheese.”
– sophia
Key Ingredients
- Pumpkin Puree: Canned pumpkin puree delivers a rich pumpkin flavor.
- Cottage Cheese: Use low-fat, full-fat, or fat-free cottage cheese. The cottage cheese doesn’t alter the taste of this pumpkin fluff, it just adds protein and creaminess. It has a smooth and creamy texture once blended with the rest of the ingredients. Be sure to try our protein pumpkin mousse and pumpkin pie cups next!
- Pumpkin Pie Spice: Pumpkin pie spice adds incredible flavor.
- Vanilla Extract: Add a splash of vanilla extract for flavor.
- Pudding Mix: Use regular or sugar-free vanilla instant pudding mix.
- Sweetener: Use sugar or a 1:1 sugar-free sweetener.
- Whipped Topping: Use your favorite light or fat-free whipped topping.
Find the full measurements in the recipe card below.
Substitutions & Variations
- Sweetener to Use: Sweeten this pumpkin fluff with your sweetener of choice. Some options are sugar, brown sugar, or coconut sugar. Or, use a sugar-free sweetener such as monk fruit. Avoid liquid sweeteners such as maple syrup and honey, as they will make the consistency thinner.
- Sugar-Free Pudding Mix: You can make this recipe with sugar-free instant pudding mix. Use 3 teaspoons for this recipe.
- Whipped Topping: Use your favorite whipped topping. Some options are CocoWhip, TruWhip, or fat-free Cool Whip. You can even make homemade whipped cream!
- Add Chocolate Flavor: Mix in mini chocolate chips or chocolate shavings for a burst of chocolate flavor. Or, for more chocolate flavor, mix in 1/4 cup of Dutch-processed cocoa powder or 2 tablespoons of chocolate protein powder.
- Add Cream Cheese: Replace half of the cottage cheese with softened light cream cheese for a cheesecake-like flavor. If you love the flavors of pumpkin and cream cheese, try our pumpkin cream cheese muffins next!
How to Make Protein Pumpkin Fluff
- Add the pumpkin puree, cottage cheese, pumpkin pie spice, vanilla extract, vanilla instant pudding mix, and sweetener to a blender or food processor.
- Thoroughly blend the mixture until smooth. Then, add the blended mixture to a bowl.
- Lightly fold the thawed whipped topping into the blended mixture. Be careful not to over-mix so it stays light and fluffy.
- Refrigerate the pumpkin fluff in an airtight container for 2-4 hours before serving.
Expert Tips
- Fold in the Whipped Cream: When combining the whipped cream with the pumpkin mixture, lightly fold it in. Don’t over-mix. This helps maintain the airy texture and prevents the whipped cream from deflating.
- Chill Before Serving: Let your pumpkin fluff chill in the refrigerator for at least 2-4 hours before serving. This allows it to thicken to the desired consistency and for the flavors to meld.
- Use Pumpkin Puree: Make sure to use pumpkin puree, not pumpkin pie filling, which contains added sugars and spices.
- Pumpkin Pie Spice Blend: If you don’t have pumpkin pie spice on hand, mix together 3/4 teaspoon of ground cinnamon, 1/8 teaspoon of ground nutmeg, 1/8 teaspoon of ground ginger, and a pinch of cloves.
Serving Suggestions
Serve this protein pumpkin fluff dip with graham crackers, sliced apples, pears, strawberries, vanilla wafers, cookies, or gingersnaps. Or, it can be layered in parfaits with additional whipped topping and crushed graham crackers.
You can also serve it with optional toppings! Some great topping ideas include mini chocolate chips, a drizzle of almond butter or peanut butter, mini marshmallows, shredded coconut flakes, a dash of cinnamon, or chopped nuts such as almonds, pecans, or walnuts.
Storage Instructions
Store leftover pumpkin fluff in an airtight container in the refrigerator for 2-3 days.
Pumpkin Fluff FAQs
How Long Does Pumpkin Fluff Last?
This pumpkin fluff is best enjoyed within three days of making it when stored in an airtight container in the fridge.
Can You Freeze Pumpkin Fluff?
It’s best not to freeze pumpkin fluff. Freezing can alter the textures of the cottage cheese and whipped topping, resulting in a less creamy consistency. However, you can store any leftovers in the fridge for a few days!
More Recipes to Try Next!
If you try this recipe please be sure to leave us a comment and star rating, ★★★★★, letting us know how it turns out for you.
Protein Pumpkin Fluff
Ingredients
- 1 cup pumpkin puree
- 1/2 cup cottage cheese, fat-free, low-fat, or full-fat
- 1 teaspoon pumpkin pie spice
- 1 teaspoon vanilla extract
- 3 teaspoons sugar-free vanilla instant pudding mix (or 2 tablespoons regular vanilla instant pudding mix)
- 1 tablespoon sugar-free sweetener or sugar
- 1/2 cup whipped topping, light or fat-free
Instructions
- Add the pumpkin puree, cottage cheese, pumpkin pie spice, vanilla extract, vanilla instant pudding mix, and sweetener to a blender or food processor.
- Thoroughly blend the mixture until smooth. Then, add the blended mixture to a bowl.
- Lightly fold the thawed whipped topping into the blended mixture. Be careful not to overmix so it stays light and fluffy.
- Refrigerate the pumpkin fluff in an airtight container for 2-4 hours before serving to allow it to set and for the flavors to meld.
Video
Notes
- Storage: Store leftover pumpkin fluff in an airtight container in the refrigerator for 2-3 days.
- Whipped Topping to Use: Some options are CocoWhip, TruWhip, or fat-free Cool Whip. You can even make homemade whipped cream!
- Use Pumpkin Puree: Make sure to use pumpkin puree, not pumpkin pie filling.
- Chill: Let your pumpkin fluff chill in the refrigerator for at least 2-4 hours before serving. This allows it to thicken to the desired consistency and for the flavors to meld.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This is delicious and fun to make. I tried something else by using greek yogurt in place of the cottage cheese. Still great and I didn’t notice a difference at all.
Hi Mary, I’m so glad you enjoyed the pumpkin fluff! Great idea to swap in Greek yogurt instead, I’m glad that substitution worked well. Thank you so much for sharing and leaving a review!
O so yummy. Now I’ll have tho see what other flavors I can make with this recipe.
Hi Mary, I’m so glad you loved it! This pumpkin fluff is one of my favorites, too. We actually have a strawberry protein fluff recipe as well if you want to try another flavor!
I absolutely LOVE this pumpkin fluff recipe! It’s super easy to make and I love that it’s made with healthier ingredients and has a boost of protein from the cottage cheese.
Hi Sophia, I’m so happy to hear that you loved this pumpkin fluff recipe! I’m with you, the protein boost from the cottage cheese makes it such a satisfying treat, and the fact that it’s so quick and easy is the best part. Thanks for sharing your feedback!