RecipePumpkin Peanut Butter

Nutrition Facts
Amount per Serving
  • Calories: 60
  • Protein: 1 g
  • Total Fat: 3 g
    • Unsaturated Fat: 2.5 g
    • Saturated Fat: 0.5 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 4 g
  • Dietary Fiber: 1 g
  • Total Sugar: 3 g
    • Natural Sugar: 1 g
    • Added Sugar: 2 g
  • Sodium: 70 mg

Step up your peanut butter game by adding a beloved seasonal ingredient: pumpkin. Just stir in pumpkin purée and a few simple seasonings and get ready to enter dip bliss. Bonus: It doesn’t get any easier to make—no baking or kitchen gadgets required, you only need a mixing bowl and spoon. Then, be prepared to devour it spread on graham crackers, sliced fruit, whole grain toast, muffins… or swirled into a bowl of warm oatmeal. Of course, you can also lick it straight off your spoon or fingers, lol, anything goes! (Or, try it slathered out on my Pumpkin Peanut Butter Board.)

Recipe Notes:
• You can swap the peanut butter with any other creamy nut butter to accommodate allergies (sunflower butter, soy nut butter, cashew, almond, and so on)

• This spread has a subtle pumpkin flavor—it’s gentle and mellow, almost like an afterthought. The pumpkin pie spice (or cinnamon) helps to elevate the cozy fall flavor. And don’t skip the salt as it pops the taste on your tongue. (NOTE: If using fine table salt, add only a pinch because my ingredients call for coarse kosher salt).

• The spread is super delicious without the added sweetener, but if you’re looking for a more indulgent spread (yes, please!), a little bit of sweetener takes this to the next level. I prefer maple syrup and brown sugar instead of honey, but I know that’s a personal preference. You can also add your favorite zero-calorie sweetener if you’re looking for a sweeter experience without the added sugar and carbs.

  • Prep time
  • Total Time
This recipe makes heaping ½ cup

• ¼ cup creamy peanut butter
• ¼ cup canned pumpkin puree
• 2 tablespoons maple syrup, brown sugar or honey*
• ¼ teaspoon kosher salt
• ¼ teaspoon pumpkin pie spice blend or ground cinnamon

*You can use a zero-calorie sweetener, too.


In a small mixing bowl, add the peanut butter and pumpkin puree and stir until well blended without any lumps or streaks. Mix in sweetener of choice, salt and seasoning. Stir until smooth and spreadable. Stash leftovers in a sealed container in the fridge for three to five days.

Nutrition information provided for 1 tablespoon with the addition of maple syrup. If you skip the sweetener, the added sugar will be zero.

Try my Pumpkin Spice Latte.