This keto pumpkin mousse is dreamy-creamy and incredibly easy to make. It tastes just like a fluffy pumpkin cheesecake served in a bowl. Only 5 minutes prep.
I'm in love with pumpkin at the moment. In my opinion, it is one of the best things about fall. That gently sweet flavor and soft texture is just what I need when it's getting chilly outside!
Let me tell you how this recipe came about. Basically, I was dreaming of keto pumpkin cheesecake and didn't want to put the hours in (know that feeling?).
So, I just made a SUPER SIMPLE keto pumpkin fluff version of it, using my keto fluff as a guide.
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🌟 Why You'll Love This Recipe
- So quick. This recipe is ready in just 5 minutes. An almost instant dessert.
- Really easy. Even a beginner will find this mousse simple to make - it's just 4 steps.
- Seriously flavourful. You'll love the spices in combination with the mellow pumpkin flavour.
- Low in carbs. Since we are using a zero carb sugar substitute, this mousse is just 3.6g net carbs per generous portion.
- Impressive enough even for a dinner party. While you can simply spoon it into bowls for an everyday treat, it looks super pretty when piped and decorated with cookie crumbles. Even better, you can prep it hours ahead and store in the fridge.
Ingredients
Below you can see an image of the ingredients for keto pumpkin mousse:
- Pumpkin puree. I used unsweetened canned pumpkin. Just make sure it's unsweetened pumpkin puree and not pumpkin pie mix, which contains sugar. I chill it in the fridge before using, so the mousse is ready to serve straight away.
- Cream cheese. This should be full fat and fridge cold. I like Philadelphia, because it is creamier than most supermarket brands.
- Heavy cream. Also called double cream. Again, straight from the fridge.
- Powdered sweetener. Any 1:1 sugar substitute works here, as long as it is powdered. I like erythritol monk fruit blends, or use pure erythritol, xylitol, allulose or Bocha sweet.
- Vanilla extract. Check that it is sugar free.
- Spices. I used a blend of cinnamon, ginger and nutmeg. You can also use a pumpkin pie spice blend.
See the recipe card for full information on ingredients and quantities.
Variations
Dairy-free pumpkin mousse: Whip coconut cream instead of the heavy whipping cream and use coconut yoghurt in place of the cream cheese.
Pumpkin pie filling: This recipe can be used as a no bake filling for pies, sugar-free cannoli or protein crepes.
Make your own pumpkin puree.
Instructions
This section contains step-by-step instructions and photos that show how to make this recipe. See the recipe card for full information on ingredients and quantities
Step 1: Put all ingredients except for the cream into a large mixing bowl and whisk until smooth.
Step 2: Whip the cream in a separate bowl until nice and thick.
Step 3: Fold the cream into the pumpkin mixture.
Step 4: Scoop the mix into a piping bag and pipe into dessert bowls (I used a large flower nozzle). Or, simply fill into bowls with a spoon.
Toppings
- Drizzle over melted sugar free chocolate.
- Add dry roasted pecans or walnuts.
- Sprinkle over a dusting of cinnamon or cocoa powder.
- Top with crumbled keto ginger cookies.
- Scatter over sugar free chocolate chips.
Expert Top Tips
Here are some useful tips to make sure your keto pumpkin mousse turns out perfectly:
Don't over-whip the cream. Find that point just BEFORE it goes super stiff. The whipped cream should be just under the texture of stiff peaks. That way, you can fold it into the pumpkin mix easily.
Cold ingredients. I've said it above, but want to mention it again here: Cold pumpkin puree, cold cream cheese and cold whipping cream. That way, you can pipe the mixture easily and enjoy it straight away.
Spice it up. Don't miss out on the spices. They are very important for taste, especially the ginger and nutmeg. You could use 1 ½ teaspoon pumpkin spice mix if you don't have them separate.
Recipe FAQs
Yes! Pumpkin is relatively low in carbs and in moderation, it is a great vegetable for a low-carb and keto diet.
The different types of pumpkin range between 4 and 12 grams of carbs per 100 grams. The regular (giant / Halloween) pumpkin contains 4 grams, and at the top end is butternut squash with 12 grams.
Simply put it in the fridge for 30 minutes to let it firm up.
I used a powdered erythritol and monk fruit sweetener blend. But any low carb sweetener will work, from Swerve to xylitol to allulose. Just make sure it is powdered so the mousse is smooth. You can make powdered sweetener from granulated by simply grinding it in a blender.
Yes, this mousse is perfect for meal prepping. Simply store it in the fridge for up to 5 days until ready to serve.
Refrigerator: Store in the fridge for up to 5 days.
Freezer: You can freeze leftovers in an ice cube tray as individual keto pumpkin cheesecake fat bombs. Enjoy straight from frozen.
More pumpkin recipes
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Recipe
Keto Pumpkin Mousse
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
Ingredients
- ⅔ cup pumpkin puree 130g
- ½ cup cream cheese 120g, cold
- ¾ cup heavy whipping cream 160g, cold
- 3 tablespoon powdered sweetener
- 1 teaspoon vanilla extract
- ½ teaspoon cinnamon
- ¼ teaspoon ginger
- ¼ teaspoon nutmeg
Instructions
- Place all ingredients except for the cream into a bowl and whisk with an electric mixer until smooth.
- In a separate bowl, whip the cream until nice and thick.
- Fold the whipped cream into the pumpkin mix.
- Spoon into dessert cups or scoop the mix into a piping bag and pipe.
lucy vaz
Easy and tastes so good.
Linda Thorsen
Hi Katrin. I made the delicious pumpkin mousse for Canadian Thanksgiving. It was a hit.
(I substituted coconut cream for the whipping cream.)
Thanks
JesusSaves
Delicious, thank you
Miranda
I want to make this for my healthy Thanksgiving meal. Would it be OK if I whipped these up one day in advance? Or do you recommend making them on the same day? Thanks!
Katrin Nürnberger
Hi Miranda, you can prepare this mousse a day in advance without issues and store it in the fridge.
Angela
Like it a lot, just needs more sweetness. I've been keto for years and very sensitive to sweet, but it was indetectable for some reason. Will definitely make again, but probably with a different sweetener. I used powdered erythritol, for reference. Other than that its PERFECT--light, fluffy, flavorful! Wonderful after a big turkey meal, even without the sweetness! 🙂
Katrin Nürnberger
Thank you for your comment. I'll add a reminder in the notes that readers should check if the recipe is sweet enough for them, adding more if required.
Tina
So easy and it tastes great! My husband makes a similar dessert with store bought sugar free whipped cream and a scoop of peanut butter and this is a great alternative for the holidays.