Decadent Keto Pumpkin Mousse Recipe: 5-Minute Fall Dessert You’ll Crave!

This keto pumpkin mousse is a dreamy, creamy, and incredibly easy-to-make dessert that captures the essence of fall. Tasting just like a fluffy pumpkin cheesecake served in a bowl, it's a perfect way to indulge in the flavors of the season without the guilt. This recipe is ready in just 5 minutes, seriously flavorful, and low in carbs, making it impressive enough even for a dinner party.

Why You'll Love This Recipe

Quick and Easy: Ready in just 5 minutes.
Flavorful: Bursting with the delicious flavors of pumpkin and spice.
Low Carb: Perfect for those following a keto or low-carb lifestyle.
Versatile: Can be served in bowls, piped into dessert cups, or used as a filling for pies and crepes.
Make-Ahead Friendly: Perfect for meal prepping and can be stored in the fridge for up to 5 days.

Is Pumpkin Keto-Friendly?

Yes! Pumpkin is relatively low in carbs, making it a great vegetable for a low-carb and keto diet when consumed in moderation. The different types of pumpkin range between 4 and 12 grams of carbs per 100 grams. The regular (giant/Halloween) pumpkin contains 4 grams, while butternut squash is at the higher end with 12 grams.

Ingredients You'll Need

Pumpkin Puree: Use unsweetened canned pumpkin. Make sure it's unsweetened pumpkin puree and not pumpkin pie mix, which contains sugar. Chilling it in the fridge before using ensures the mousse is ready to serve straight away.
Cream Cheese: This should be full-fat and fridge cold.
Heavy Cream: Also called double cream, straight from the fridge.
Powdered Sweetener: Any 1:1 sugar substitute works here, as long as it is powdered. Erythritol monk fruit blends, pure erythritol, xylitol, allulose, or Bocha sweet are all good options.
Vanilla Extract: Check that it is sugar-free.
Spices: A blend of cinnamon, ginger, and nutmeg is ideal. You can also use a pumpkin pie spice blend.
Optional toppings: Dusting of cinnamon or cocoa powder, sugar-free chocolate chips, crushed keto cookies, homemade whipped cream, or keto caramel sauce.

Step-by-Step Instructions

Combine Ingredients: Place all ingredients except for the cream into a bowl and whisk with an electric mixer until smooth.
Whip the Cream: In a separate bowl, whip the heavy cream until nice and thick. 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.
Fold and Chill: Gently fold the whipped cream into the pumpkin mix.
Serve: Spoon into dessert cups or scoop the mix into a piping bag and pipe into dessert bowls. Store in the fridge until serving. Because all ingredients came straight from the fridge, the mousse may not need cooling before piping.

Tips for the Perfect Keto Pumpkin Mousse

Cold Ingredients: Cold pumpkin puree, cold cream cheese, and cold whipping cream are essential for the right consistency.
Spice It Up: Don't miss out on the spices. They are very important for taste, especially the ginger and nutmeg. You can also add extra pumpkin spice if you really like that pumpkin kick. Remember, pumpkin itself doesn’t actually have a lot of flavor - it’s the pumpkin spice that you love. So you may want to start with 1 tablespoon of pumpkin pie spice.
Sweetener: 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.
Whipped cream: I like to top mine with a little fresh low carb whipped cream. To make the low carb whipped cream, I just whipped heavy cream, vanilla extract and natural low carb sweetener together until stiff peaks formed.
Coconut Cream Option: For a dairy-free version, use canned coconut cream instead of heavy cream and cream cheese. Make sure you use canned coconut CREAM and not coconut milk. Stay away from any brands with sugar. Place the can of unsweetened coconut cream in the refrigerator overnight. Place bowl and wire whip beater from your stand mixer in the refrigerator for 15 minutes to chill. Prepare the coconut whipped cream by spooning the chilled coconut cream into the chilled bowl. Whip on medium-high like you would whipping cream until it’s light and fluffy and soft peaks form. Do not overbeat. Gently fold coconut whipped cream into pumpkin mixture until well blended. Place the bowl in the refrigerator for 15 minutes while you clean up.

Serving Suggestions

Piping: Scoop the mix into a piping bag and pipe into dessert bowls (I used a large flower nozzle).
Toppings: Sprinkle over a dusting of cinnamon or cocoa powder. Scatter over sugar-free chocolate chips. Add roasted pepitas (pumpkin seeds), walnuts, pecans, and occasionally some almonds when we’re feeling like having some nuts in the most.
Pumpkin pie filling: This recipe can be used as a no bake filling for pies, sugar-free cannoli or protein crepes. You can serve this in small fancy glasses, mason jars, or even spread it on a pie crust to make a pumpkin mousse pie.
Other Fall-Themed Desserts: This Keto Pumpkin Mousse is thick, sweet, and creamy. It’ll satisfy any sweet tooth! Keto pumpkin bars - these pumpkin bars are awesome if you’re heading to a potluck or family gathering. Sugar-Free Pumpkin Cookies - These are soft, chewy, and SO delicious! Pumpkin Cheesecake Bars - Super creamy, easy to make, and that pecan crumble topping is just to die for. Pumpkin Cinnamon Rolls - These are great for dessert or breakfast!

Troubleshooting

Mousse Too Soft: If your mousse is too soft to pipe, simply put it in the fridge for 30 minutes to let it firm up.

Make Ahead and Storage Instructions

Make Ahead: Yes, this mousse is perfect for meal prepping. Simply store it in the fridge for up to 5 days until ready to serve. This pumpkin mousse can be made up to 5 days in advance and kept in the refrigerator.
Refrigerator: Store in the fridge for up to 5 days. Stays fresh in the fridge for up to 5 days.
Freezer: You can freeze leftovers in a freezer-safe container for up to 2 months. You can freeze leftovers in an ice cube tray as individual keto pumpkin cheesecake fat bombs. Enjoy straight from frozen. Simply protect it from the air as much as possible (can freeze it in airtight jars or ziplock bag), then let it thaw in the fridge. When it’s scoopable and there are no frozen pieces left, you can easily serve it.

Variations

Chocolate: Add sugar free (or regular) white chocolate chips would be delicious.
Nuts: Adding nuts to this low carb pumpkin mousse recipe is a great way to get some additional nutrients as well as have a little crunch.

Nutritional Information

Serving size is 100 grams (about 2 1/2 cups of mousse). Each jar has under 4 net carbs, so it won’t cause major sugar spikes and is great for the keto diet.

Read also: Easy Low-Carb Cheese Crackers

Read also: Magnesium Supplements for Keto

tags: #keto #pumpkin #mousse #recipe