This keto pumpkin mousse is dreamy-creamy and incredibly easy to make. It tastes just like a pumpkin cheesecake that's served in a bowl. Only 5 minutes prep!
I'm in love with pumpkin at the moment. In my opinion, it's one of the best things about autumn. 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 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.
Jump to:
Why you'll love it
- 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
- Pumpkin puree. I used unsweetened canned pumpkin. I chilled it in the fridge before using, so the mousse would be 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.
Instructions
(This section contains step by step instructions and photos that show how to make this recipe. Find the recipe card with ingredient amounts and nutritional information at the bottom of the post.)
Step1: 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 some sugar free chocolate chips.
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.
Variations
Dairy-free pumpkin mousse: My son prefers to eat dairy free, so sometimes I make a dairy free version of this recipe. I simply 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 crepes.
Make your own pumpkin puree: In some countries it's tricky to get canned pumpkin puree. From October onwards, you can generally get it via Amazon, on Ocado, at Waitrose or Tesco. It's also worth checking in health food stores. Just make sure it's unsweetened pumpkin puree and not pumpkin pie mix, which contains sugar. If you can't source any, simply make your own.
Storage
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.
FAQ
Yes! Pumpkin is relatively low in carbs and in moderation it is a great vegetable for a low carb and a keto diet.
The different types of pumpkin range between 4 and 12 grams of carbs per 100 grams. The regular (giant / Halloween) pumpkin contains 4g, 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.
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. ***As an Amazon Associate I earn from qualifying purchases.
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.
Notes
Nutrition
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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.
Rose
This tastes just like pumpkin pie which I love I will defintely make this again. Thank you for coming up with the recipe.
Gaga
I made this today. It is very good. I will make it again but have the cheese at room temp instead of cold.
Diane
I used pumpkin spice mix instead of the cinnamon, ginger and nutmeg. And used non dairy whipped topping made with coconut cream. Delish!
Mari F Wolf
Very good! I used pumpkin spice and more to suit my taste, added more sweetener too. Thank you for sharing, it's delicious!
JT
I tried a few of your recipes on this site and always turns out great. Could you please consider to publish a keto banana pudding recipe too? 🙂
Katrin Nürnberger
That sounds like a great idea. I'll have a think about how to do one!
Debra
Wow! I made this yesterday and hubby & I simply love it! I decided to double the recipe so I’d have some for a few days, but didn’t have enough whipping cream. I used coconut cream (not coconut milk) at a half whipping cream, half coconut cream ratio. I figured the coconut cream would harden in the fridge to ensure a mousse texture. It worked beautifully. I know this changed the nutritional values, but man, what a winner!
Amanda D.
I would love to make this into a pie for my family. Would you recommend doubling or tripling the recipe in order to put into a 9" pie crust?
Katrin Nürnberger
Yes, doubling the recipe should work well for this.
Amanda D.
It came out amazing! Everyone loved it! Thank you so much!
Amy Henkes
What did you use for the pie crust to stay keto?
Mariah Staelens
So excited to make this! Do you think using Mascarpone Cheese will work in place of Cream Cheese? Thanks!
Katrin Nürnberger
Yes, mascarpone will work just as well.
Margret
This looks so amazing and I can't wait to try it. My husband was asking for pumpkin panna cotta for Thanksgiving...but this might be just as great.
One question though, if you grind your own powdered sweetener, do you measure before you grind it or after? Though this recipe doesn't also contain chia seeds, I've used other recipes of yours that do and I had the same question for that...measure before or after grinding?
Thank you for for all your hard work and delicious recipes
Katrin Nürnberger
I measure after 🙂
Ruth Baucom
Accidentally put in a whole 8 oz block of cream cheese so I tripled the recipe, and I’m glad I did because this is delicious! It was a great Halloween treat. We used swerve confectioners sugar which wasn’t grainy at all.
Caroline
This mousse was amazing! I loved the flavour and especially when I grated dark chocolate over it.
My only concern was that it was bitty to eat. Would that be the spices?
Katrin Nürnberger
I think you mean bitter? That could have been spices that are past their use by date 🙂