This low carb and keto pumpkin mousse is so fluffy and tastes exactly like a pumpkin pie filling. Enjoy a no-bake sugar-free dessert that is airy, smooth, and has the right amount of fall flavors. It’s made with just six ingredients and extremely easy to whip up.
Fall is just around the corner, so it’s time to share with you all my favorite sugar-free fall recipes that are easy to prepare and flavorful.
This recipe is a must for all pumpkin lovers, and it’s perfect for Thanksgiving.
For all my chocoholics: you can make a keto chocolate mousse that tastes divine, it’s creamy and perfect for sweets cravings.
What are the Ingredients for this Keto Pumpkin Mousse?
- Cream cheese – Use full-fat cream cheese to make this low carb mousse silky and delicious!
- Canned pumpkin – Make sure you’re not pumpkin pie filling because it’s filled with sugars and has plenty of carbs.
- Heavy cream – This makes the pumpkin fluffy, light, and airy.
- Pumpkin pie spice – I have a recipe on how to make homemade pumpkin pie spice, but you can use a combination of cinnamon, ginger, nutmeg, and cloves to replicate the taste.
- Erythritol – The sweetener must be powdered, so it dissolves easily into the cream cheese pumpkin mixture. Alternatively, you can use a few pumpkin spice liquid stevia in place of Erythritol.
- Vanilla extract – This brings out all the best flavors.
- Sugar-Free Whipped Cream to serve – Add a serious dollop of whipped cream just before serving this low carb pumpkin cheesecake mousse.
How to Make Keto Pumpkin Mousse?
This is a one-bowl recipe, so it’s super easy to make and turns out perfect every time if you follow two easy steps:
- Combine the cream cheese, low carb sweetener, and pumpkin puree until well incorporated.
- Add the rest of the ingredients and blend on high until for a few minutes or until it looks super fluffy. Divide into 4 to 6 servings and refrigerate for a few hours.
Pro Tip: Try not to overmix the mousse, or else the fats will separate into little grains.
Sprinkle with more pumpkin pie spice and enjoy every bite of it.
Is this Low Carb Pumpkin Mousse Dairy-free?
This pumpkin mousse is not dairy-free, but it’s possible to make a paleo version. Replace the cream cheese and whipping cream with 14 oz canned coconut milk. Thai Kitchen Organic unsweetened coconut milk is my favorite because it’s super creamy and low carb.
Can we Eat Pumpkin on Keto?
Is pumpkin keto? So many people get confused and think that eating pumpkin is forbidden on keto. While it has slightly more carbs than most vegetables, it’s low in carbs. You can read more about keto-approved vegetables.
According to the USDA database, 1 cup of raw pumpkin (116 grams) has about 7.54 grams of carbs and 0.6 grams of fiber.
You can eat pumpkin on keto if you watch the serving size. Most recipes I share with you require a small quantity of pumpkin when divided into more servings. Just enjoy it in making all the pumpkin recipes on this blog.
More Delicious Pumpkin Recipes:
- The Ultimate No-Fail Low Carb Keto Pumpkin Pie
- Simple Creamy Pumpkin Soup Recipe
- Healthy Keto Pumpkin Spice Latte – Vegan & Dairy-Free
Fluffy Low Carb and Keto Pumpkin Mousse
Ingredients
- 8 oz cream cheese room temperature
- 7 oz canned pumpkin not pumpkin pie filling
- 3/4 cup heavy cream
- 1 tsp pumpkin pie spice
- 2 tbsp Erythritol powdered
- 1 tsp vanilla extract
- a pinch of salt
- Toppings: Sugar-Free Whipped Cream
Instructions
- In a large bowl, using an electric mixer beat together the cream cheese, powdered Erythritol, and pumpkin until fluffy and smooth.
- Add the heavy cream, pumpkin spice, a pinch of salt, and vanilla extract and continue mixing for about 2-3 minutes or until all the ingredients are well combined.
- Taste test and add more sweetener if desired. Refrigerate for at least 4 hours or overnight.
- Divide the pumpkin cream cheese mixture into four serving cups.
To Make Sugar-Free Whipped Cream
- In a bowl add ½ cup heavy cream, 1 tbsp powdered sweetener,1 tsp vanilla or rum extract and beat on high using a hand mixer for about 2 minutes. Refrigerate until it time to pipe a dollop onto the keto pumpkin fluff.
- Garnish with more pumpkin pie spice before serving.
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How do we calculate the nutrition info?
These nutrition facts listed are determined using nutrition information from the USDA Food Database. Our nutrition facts are accurate, but if you are using different products, please make your calculations. Net carb count is calculated by subtracting both fiber and sugar alcohols because they don’t raise blood sugar.
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