This low carb 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 - and I can tell you, the constant rain we're having here at the moment is NOT one it it.
That gently sweet pumpkin flavour and soft texture is just what I need when it's getting chilly outside!
I've just posted a super-comforting Keto Coconut Pumpkin Porridge, and of course I've got a whole bunch of other pumpkin recipes on my site, including this drool-worthy Low Carb Sugar Free Pumpkin Pie.
Keto pumpkin cheesecake mousse
The above describes this dessert in a nutshell. It is cheesecake in mousse form - all the pleasure without the oven action.
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 cheesecake fluff as a guide.
You may be wondering....
Is pumpkin keto?
The answer is yes, absolutely! 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.
How to make keto pumpkin mousse
It's so easy!!!! First, whisk all ingredients except for the cream until smooth.
Make sure you use cold cream cheese and a chilled can of pumpkin!
Also, don't miss out on the spices. They are very important for taste, especially the ginger and nutmeg. You could use 1 ½ tsp pumpkin spice mix if you don't have them separate.
Beat the cream
In a separate bowl, whip the (fridge cold) cream until nice and thick. Find that point just BEFORE it goes super stiff. It should be just under the texture of stiff peaks.
Fold together
Fold the cream into the pumpkin mix until combined.
Then, scoop the mix into a piping bag (I used a large flower nozzle) and pipe into dessert bowls. Or simply spoon and serve - up to you!
I was able to pipe the keto pumpkin fluff straight away. If it's too soft, place it in the fridge for 30 minutes to firm up.
Toppings
Drizzle over melted sugar free chocolate.
Add dry roasted pecans or walnuts.
Top with sour cream and crumbled keto ginger cookies.
Which sweetener to use
I used a powdered erythritol and monk fruit mix. 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.
Recipe variations
Use 1 tsp of pumpkin spice in place of the cinnamon, nutmeg and ginger.
Dairy free low carb pumpkin mousse
It's possible to use coconut cream instead of the whipping cream. This makes the recipe a little lighter as coconut cream has only half the amount of fat of double / heavy cream.
Be sure to use coconut cream straight from the fridge so it is cold and firm.
For a completely dairy free low carb pumpkin mousse, replace the cream cheese with coconut yoghurt.
If you're using canned coconut milk, only use the firm part, which is the cream.
Storage
Store in the fridge for up to 3 days.
It should be possible to freeze it for up to 3 months, but I have not tried this myself. If you freeze in an ice cube tray you can make pumpkin fat bombs with this recipe.
More keto pumpkin desserts
Keto Pumpkin Cheesecake Muffins
Healthy Pumpkin Bars with Cream Cheese Frosting
Low Carb Chocolate Pumpkin Mug Cake
Fudgy Sugar Free Pumpkin Brownies
Tried this recipe? Give it a star rating below!
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Fluffy Low Carb Keto Pumpkin Cheesecake Mousse
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Ingredients
- ⅔ cup pumpkin puree 130g
- ½ cup cream cheese 120g, cold
- ¾ cup heavy whipping cream 160g, cold
- 3 tbsp powdered sweetener (So Nourished)
- 1 tsp vanilla extract
- ½ tsp cinnamon
- ¼ tsp ginger
- ¼ tsp nutmeg
Instructions
- Place all ingredients except for the cream into a bowl and whisk until smooth.
- In a separate bowl, whip the cream until nice and thick.
- Fold the cream into the pumpkin mix.
- Scoop the mix into a piping bag and pipe into glass ramekins. (If necessary, cool in the fridge before piping).
Notes
Nutrition
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Margret says
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 says
I measure after 🙂
Ruth Baucom says
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 says
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 says
I think you mean bitter? That could have been spices that are past their use by date 🙂