Creamy, flavourful, and healthy. This pumpkin white bean dip has it all! Though the recipe is simple, the final product is out-of-this-world delicious. Think of it as hummus’ more eccentric autumnal cousin.

Pumpkin season is here, and this creamy dip is a great recipe to celebrate with!

Like a traditional hummus with some extra pumpkin flavour, this dip is the perfect appetizer or healthy snack for autumn.

Unlike traditional hummus, this pumpkin dip does not use lemon juice, getting its extra zing from garlic cloves instead. It is a fantastic savoury dish that will become your new favourite dip. Bring it to your next party or enjoy it at upcoming holiday gatherings, and we guarantee you'll get plenty of compliments!

Why it works

Our favourite thing about this pumpkin hummus is how versatile it is. While the pumpkin flavour is already great, this savoury dish can be easily customised by the spices you use and what you serve it with.

Like it hot? Add a dash of cayenne to create a spicy dip. Want it to be a healthy snack? Serve it alongside crunchy veggies.

Another bonus is that this recipe is super simple. Where other homemade hummus recipes might require hours of soaking and shelling chickpeas, using white beans in this dish yields the same creamy texture of hummus without the headache.

Ingredients and substitutions

Butter beans: Substitute your canned white bean of choice. Cannellini beans or white navy beans work perfectly!
Pumpkin puree: You can use canned puree or make your own using fresh pumpkin. See notes on the recipe card for tips!
Cumin: This adds great flavour to the dip, but you can leave it out if you're not a fan. For a slightly different flavour, you can try using coriander seeds instead.
Smoked paprika: Smoked paprika adds depth to this recipe. You can also use sweet paprika for a less smoky flavour or swap it for a pinch of red pepper flakes or a SMALL dash of cayenne pepper for a spicier dip.
Extra virgin olive oil: Olive oil adds delicious flavour to this pumpkin bean dip, but you can substitute water if you prefer to keep it oil-free.
Garlic: Fresh garlic gives this dip a much-needed zing. If you don't have fresh garlic, use a teaspoon of garlic powder instead. To make it FODMAP-friendly, you can also add garlic oil to taste or use garlic-infused olive oil in place of regular olive oil to impart a garlic flavour.
Salt: The perfect dip must be perfectly seasoned, so we highly recommend using salt to taste in this recipe to really open up the flavour of this dip.

What Blender to Use

We recommend using either a high-speed blender or a food processor to create a smooth hummus-style dip. Something like a Magic Bullet might work, but you will need to scrape down the sides frequently.

We made this with a Vitamix blender, which we highly recommend if you’re looking for a top-quality blender.

What to serve this dip with

No dip stands alone, so now it's time for the fun part: The vessels of dipping. Any of the below would work extremely well, and if you're feeling fancy, make a board with different dippers for added fun and variety.

Raw veggies like sliced carrots, red pepper slices (bell pepper/capsicum), snap peas, and even raw garlic and cauliflower
Pita bread, either mini pitas or sliced into small bite-sized pieces
Tortilla chips

📖 Recipe