No-Bake Pumpkin Pudding Cheesecake


By Barbara Day, M.S., R.D., C.N.

Here’s an easy no-bake pumpkin cheesecake recipe for the holidays. But pumpkin shouldn’t just be for Thanksgiving. Pumpkin is high in vitamin A and C plus it’s has some dietary fiber as well.

Nutritional Information Per Serving:   226 calories,  3 grams protein,  8 grams of fat,  37 grams of CHO,  2 grams dietary fiber,  393 mg sodium.

Preparation Time: 15 minutes   Chill Time: 3 hours

Serves:  12


  • 4-oz  reduced-fat cream cheese, softened
  • 1 tbsp skim milk
  • 1 tbsp sugar
  • 1 ½ cups reduced-fat whipping topping
  • 9-inch prepared graham cracker crust
  • 1 cup COLD skim milk
  • 2 – 3 oz pkgs vanilla flavor instant pudding & pie filling
  • 16-oz can solid pumpkin
  • 1 tsp cinnamon
  • ½ tsp ground ginger
  • ¼ tsp ground cloves


Mix softened cream cheese, 1 tbsp milk, & sugar in a large bowl with a wire whisk until smooth. Gently  stir in whipped topping. Spread on the bottom of prepared crust. Pour 1 cup skim milk in a bowl. Add pudding mixes & spread over cream cheese layer. Stir in pumpkin & spices, and spread over cream cheese layer. Refrigerate at least 3 hours or until set.

Shopping List

  • 4-oz  reduced-fat cream cheese
  • skim milk
  • reduced-fat whipping topping
  • 9-inch prepared graham cracker crust
  • 2 – 3 oz pkgs vanilla flavor instant pudding & pie filling
  • 16-oz can solid pumpkin
  • cinnamon
  • ground ginger
  • ground cloves

Adapted from Year-Round low-Fat & no-Fat Holiday Meals in Minutes by M.J. Smith, R.D. 1995.

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Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition,, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, Barbara writes nutrition and health columns for as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.    




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