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Home » Recipes » Keto Pumpkin Mousse

Keto Pumpkin Mousse

Last Updated October 27, 2021. Published July 27, 2021 By Davinah Cenou Montezuma

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pinterest image for 5 minute keto pumpkin mousse recipe

This post may contain affiliate links to products I use and highly recommend. You can read my full disclosure .

This delicious and easy Keto Pumpkin Mousse dessert is the perfect treat to welcome the season’s change from summer to fall. It uses real unsweetened pumpkin puree along with a sugar-free sweetener to bring you all the flavors of pumpkin cheesecake in just a few minutes. Enjoy it as an easy dessert for one or two people.

two glass cups of keto pumpkin mousse with cinnamon sticks

Why Make This

  • Quick: This amazing keto pumpkin mousse has all the flavors of my popular Pumpkin Pie Cheesecake Bars, but it only takes a fraction of the time to make and is a no-bake option.
  • Keto-friendly: It uses a sugar-free sweetener to skip many of the carbs in traditional desserts
  • Easy: just like my keto chocolate mousse and keto peanut butter caramel mousse, this dessert requires you to just dump the ingredients in a stand mixer and whip to incorporate.

Ingredients Needed

keto pumpkin mousse ingredients with text labels
  • Cream Cheese: I’m using full-fat cream cheese
  • Keto powdered sweetener: I’m using the powdered version because it is easier to blend
  • Pumpkin Puree: get the unsweetened variety. To keep it keto-friendly and low-carb, do not get pumpkin pie mix.
  • Pumpkin pie spice
  • Heavy Cream
  • Vanilla Extract

How to Make This:

photo collage showing how to make keto pumpkin mousse

To make Keto Pumpkin Mousse, simply:

  • Add the cream cheese to a stand mixer. Mix on high until smooth (photo 1)
  • Add all of the remaining ingredients and blend until stiff peaks form (photos 2-4)

Top Recipe Tips & FAQs

  • Soften the cream cheese: for easy mixing, make sure you soften the cream cheese. You can do this by warming the cream cheese for 10-15 seconds in the microwave
  • Mix the cream cheese first: I prefer to mix the cream cheese alone since it typically requires a bit more force. By mixing it and lightening it up a bit, you won’t have to worry about a potential dust cloud when adding the powdered keto sweetener.
  • Store in the refrigerator: I keep mine in an air-tight container.

Carbs & Nutrition in Pumpkin

Pumpkin season is one of my favorite seasons, and you will find a ton of keto pumpkin recipes on this site. Pumpkin is packed full of benefits and is naturally low carb. Each cup of pumpkin is 49 calories and has 9 net carbs. It is also high in Vitamins A and C.

Toppings & Variations

You can make this pumpkin mousse more decadent with the following toppings and variation ideas

  • Fold in sugar-free white chocolate or milk chocolate chips
  • Drizzle sugar-free pumpkin pie syrup or your favorite keto-friendly caramel or maple syrup
  • Add a dollop of my keto whipped cream

More Keto Pumpkin Dessert Recipes

A can of pumpkin puree often seems never-ending. If you need ideas on what to do with your leftover pumpkin, try some of these keto pumpkin dessert recipes:

  • Keto Pumpkin Cheesecake Bars
  • Low Carb Pumpkin Spice Latte
  • Keto Pumpkin Muffins

If you try this recipe, please stop back and leave it a star rating and/or a review in the comments. Stay connected & share photos of your creations with me & others on Instagram, Facebook, and Pinterest! 

a close-up of a cup of keto pumpkin mousse

Keto Pumpkin Pie Cheesecake Mousse

Keto Pumpkin Mousse that gives all the flavors of pumpkin cheesecake in just a few minutes. Uses a sugar-free sweetener. Perfect dessert for one or two.
Prep: 5 mins
Ready in: 5 mins
Cuisine: American
Course: Dessert
Servings: 4
Calories: 206kcal
Author: Davinah
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Equipment

Stand Mixer

Ingredients

  • 4 oz cream cheese, softened
  • ¼ cup keto powdered sweetener
  • 2 tbsp Pumpkin Puree, unsweetened
  • 1/2 tsp Pumpkin Pie Spice
  • ½ cup heavy cream
  • 1 tsp vanilla extract

Instructions

  • Add the cream cheese to a stand mixer. Mix on high until smooth (about 2 minutes)
  • Add all of the remaining ingredients
  • Mix until stiff peaks form, about 2 minutes on high

Nutrition Details

Calories: 206kcal | Carbohydrates: 3g | Protein: 2g | Fat: 21g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 72mg | Sodium: 103mg | Potassium: 80mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1986IU | Vitamin C: 1mg | Calcium: 51mg | Iron: 1mg

The nutrition facts come from entering the recipe ingredients into Spoonacular API, a database of food ingredients. They may vary for any recipe based on the exact product used. The keto sweeteners I use have 0g net carbs & are not included because sugar alcohols do not impact most people. This is provided as a courtesy, but you can do your own calculations if you wish!

Share this RecipeIf you enjoy this recipe, share a link to it via email or Facebook, pin it, or leave a rating. Please don’t copy/paste the instructions to other websites. Thanks for helping the website grow!

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