Meet the fluffiest fall dessert that will not weigh you down. This Pumpkin Fluff is cool, creamy, and tastes like pumpkin pie in a bowl, yet it is low calorie and low sugar. Whip it up in 10 minutes and watch it disappear.
Why You’ll Love This Pumpkin Fluff (Low Calorie + Low Sugar)
- 10-minute, no-bake dessert that feels special but is weeknight easy.
- Lightened up with lower sugar ingredients while staying rich and creamy.
- Make-ahead friendly for parties, potlucks, and holidays.
- Versatile: serve as a dip, parfait, pie filling, or spoon dessert.
| Prep Time | 10 minutes |
| Chill Time | 30 minutes |
| Total Time | 40 minutes |
| Servings | 8 |
Pumpkin Fluff (Low Calorie + Low Sugar) Ingredients & Substitutions
- 1 can (15 oz) pure pumpkin puree – not pumpkin pie filling.
- 1 box (1 oz) sugar-free vanilla instant pudding mix – regular instant pudding also works but will add sugar.
- 1 1/2 cups very cold skim milk – for a thicker, lower sugar option with non-dairy, use 1 cup unsweetened almond milk plus 1/2 cup nonfat Greek yogurt to help it set.
- 1 tub (8 oz) light or fat-free whipped topping, thawed – or use 2 cups nonfat Greek yogurt for a higher protein version with a pleasantly tangy finish.
- 1 1/2 tsp pumpkin pie spice – adjust to taste.
- 1/2 tsp ground cinnamon – optional, for extra warmth.
- 1 tsp pure vanilla extract.
- Pinch of fine sea salt – balances sweetness and makes the spices pop.
- Optional sweetener to taste: 1 to 2 tsp granulated monk fruit or stevia, or a small drizzle of maple syrup if you prefer natural sweetness.
- For serving: apple slices, strawberries, pretzels, graham cracker pieces, or sugar-free gingersnaps.
Step-by-Step Instructions to Make Pumpkin Fluff (Low Calorie + Low Sugar)
Step 1: Whisk the pudding base
In a large mixing bowl, whisk the instant pudding mix with the cold milk for 1 to 2 minutes until thick and silky. If using almond milk, whisk with the Greek yogurt as noted above for a proper set.
Step 2: Add pumpkin and spice
Whisk in the pumpkin puree, pumpkin pie spice, cinnamon, vanilla, and a pinch of salt until completely smooth and evenly tinted.
Step 3: Fold in the fluff
Using a spatula, gently fold in the whipped topping until no streaks remain. If using Greek yogurt instead of whipped topping, fold it in the same way and keep the texture light.
Step 4: Adjust and chill
Taste and sweeten if desired. Cover and chill for at least 30 minutes so the mixture fully sets and the spices bloom.
Step 5: Serve with your favorite dippers
Spoon into a serving bowl, dust with a little pumpkin pie spice, and garnish with a small dollop of whipped topping or a few pepitas. Serve with fruit, pretzels, or crumble a few light graham crackers on top.
Tips for Success
- Use very cold milk and a chilled bowl for the quickest set.
- Whisk the pudding for the full 1 to 2 minutes to activate thickeners.
- Fold gently once the whipped topping goes in to keep it airy.
- If the fluff seems loose, chill longer or whisk in 1 extra tablespoon of instant pudding mix.
- Adjust sweetness last. Pumpkin and spice intensity deepens after chilling.
Variations of Pumpkin Fluff (Low Calorie + Low Sugar)
- High-Protein Greek Yogurt Fluff: Swap whipped topping for 2 cups nonfat Greek yogurt. For extra protein and body, fold in 1 scoop vanilla protein powder.
- Pumpkin Cheesecake Fluff: Beat 4 oz light cream cheese until smooth, then fold into Step 3.
- Dairy-Free Fluff: Use coconut whipped topping and a dairy-free instant vanilla pudding that sets with almond milk. Alternatively, fold in 1 cup chilled coconut cream plus a pinch of xanthan gum for body.
- Chai Spice Fluff: Replace pumpkin pie spice with 1 1/2 tsp chai spice for a cozy twist.
- Pie Version: Spoon into a light graham crust and chill 2 to 4 hours until sliceable.
Serving Suggestions: What to Pair with Pumpkin Fluff (Low Calorie + Low Sugar)
- As a dip with crisp apple slices, strawberries, cinnamon pita chips, or pretzels.
- Layered parfaits with crushed graham crackers, granola, or extra yogurt.
- Top with a sprinkle of cinnamon, a few pepitas, or shaved dark chocolate.
- Freeze 45 minutes for a frosty, soft-serve style treat.
Storage & Reheating Instructions
- Refrigerate in an airtight container for 3 to 4 days. The flavor improves by day 2.
- No reheating needed. Serve cold.
- Freezer option: Portion into silicone molds or cups and freeze up to 1 month. Thaw 10 to 15 minutes and whisk if the texture loosens slightly.
Memories Made Around the Table
I first brought a bowl of pumpkin fluff to a neighborhood bonfire, thinking it would be a quiet little side. It was scraped clean before the marshmallows even came out, and now it is a standing request every fall.
FAQs
Can I make pumpkin fluff without pudding mix? Yes. Whisk 2 cups nonfat Greek yogurt with the pumpkin, spices, vanilla, and salt. To help it set, bloom 1 tsp powdered gelatin in 2 tbsp cold water for 5 minutes, gently warm to dissolve, then whisk into the mixture before chilling.
Will almond milk set instant pudding? Many instant puddings do not fully set with almond milk alone. For best texture, use 1 cup almond milk plus 1/2 cup Greek yogurt, or choose a dairy-free instant pudding formulated for non-dairy milk.
How many calories per serving? With light whipped topping, sugar-free pudding, skim milk, and pumpkin, it is about 120 to 130 calories per 1/2 cup serving, depending on brands and sweeteners used.
Can I make it ahead? Absolutely. Make up to 24 hours in advance, keep covered, and give it a gentle stir before serving.
Is this gluten-free? The base ingredients are typically gluten-free, but always check labels on pudding mix and whipped topping. Choose gluten-free dippers if needed.
Final Thoughts
This Pumpkin Fluff brings all the cozy fall flavor with a light, creamy texture and a lower sugar profile you can feel good about. Keep cans of pumpkin and a box of pudding on hand, and dessert is never more than 10 minutes away.
Pumpkin Fluff (Low Calorie + Low Sugar)
Equipment
- 1 Large mixing bowl
- 1 Whisk
- 1 Rubber spatula
Ingredients
Pumpkin Fluff
- 15 oz pure pumpkin puree 1 can; not pumpkin pie filling
- 1 oz sugar-free vanilla instant pudding mix 1 box
- 1.5 cups skim milk very cold
- 8 oz light or fat-free whipped topping thawed; 1 tub
- 1.5 tsp pumpkin pie spice
- 0.5 tsp ground cinnamon optional
- 1 tsp pure vanilla extract
- Pinch fine sea salt
- Optional sweetener to taste: 1 to 2 tsp granulated monk fruit or stevia or a small drizzle of maple syrup
For Serving
- Apple slices or strawberries
- Pretzels
- Graham cracker pieces
- Sugar-free gingersnaps
Instructions
- In a large mixing bowl, whisk the instant pudding mix with the cold milk for 1 to 2 minutes until thick and silky. If using almond milk, whisk with the Greek yogurt as noted above for a proper set.
- Whisk in the pumpkin puree, pumpkin pie spice, cinnamon, vanilla, and a pinch of salt until completely smooth and evenly tinted.
- Using a spatula, gently fold in the whipped topping until no streaks remain. If using Greek yogurt instead of whipped topping, fold it in the same way and keep the texture light.
- Taste and sweeten if desired. Cover and chill for at least 30 minutes so the mixture fully sets and the spices bloom.
- Spoon into a serving bowl, dust with a little pumpkin pie spice, and garnish with a small dollop of whipped topping or a few pepitas. Serve with fruit, pretzels, or crumble a few light graham crackers on top.