Best Keto Pumpkin Mousse Recipe

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This keto pumpkin mousse is so fluffy and tastes exactly like pumpkin pie filling. Enjoy a no-bake sugar-free pumpkin 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 in just 10 minutes.

easy pumpkin mousse recipe in individual servings jars topped with sugar free whipped cream and pumpkin pie spice no sugar added dessert perfect for fall keto dessert and plaeo dessert

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 a keto Thanksgiving.

For all my chocoholics: you can make a keto chocolate mousse that tastes divine, it’s creamy and perfect for sweets cravings.

When it comes to pumpkin recipes, I really love making keto pumpkin pie, keto pumpkin cheesecake, keto cheesecake pumpkin bars, and this creamy pumpkin mousse.

Watch this quick video to see how easy it is to make this creamy keto pumpkin mousse.

YouTube video

Why You’ll Love this Low Carb Pumpkin Mousse

  • Incredibly rich and loaded with fall flavors.
  • Super smooth, creamy, and airy with a melt-in-your mouth texture.
  • Requires only 8 simple ingredients
  • Fuss-free recipe as there’s no cooking or baking involved.
  • Super versatile, it can be customized using your favorite toppings or add-ins.
  • Make ahead and store in the refrigerator for any special occasion.
  • It’s a crowd-pleasing recipe that everyone loves.

Keto Pumpkin Mousse Ingredients

This no-bake pumpkin recipe is super easy to make with common ingredients that you probably already have in your kitchen. Here’s a note on the key ingredients:

  • Cream cheese – Use full-fat cream cheese to make this low carb pumpkin 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. I also love to roast pumpkin in the oven to make homemade pumpkin puree.
  • Heavy cream – This makes the pumpkin fluffy, light, and airy.
  • Pumpkin pie spice – I have a recipe for making homemade pumpkin pie spice, but you can use a combination of cinnamon, ginger, nutmeg, and cloves to replicate the taste.
  • Sweetener- 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 instead of Erythritol.
  • Vanilla extract – This brings out all the best flavors.
  • Sugar-Free Whipped Cream – Add a serious dollop of whipped cream just before serving this low carb pumpkin cheesecake mousse.
how to make a pumpkin pie mousse recipe with cream cheese and pumpkin flavour

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: 

how to make keto pumpkin mousse
  1. Combine the softened cream cheese, low-carb sweetener, and pumpkin puree until well incorporated.
  2. Add the rest of the ingredients and blend on high for a few minutes or until it looks super fluffy. Divide into 4 to 6 servings and refrigerate for a few hours. 

Pro Tip: Avoid overmixing the mousse, or the fats will separate into little grains.

Sprinkle with more pumpkin pie spice, and enjoy every bite of it.

the ultimate pumpkin pie spice mousse recipe

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.

Is Pumpkin Ok For 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 and make all the pumpkin recipes on this blog. 

How To Serve Pumpkin Mousse?

I love serving keto pumpkin mousse in individual small glasses. Top the pumpkin mousse with homemade whipped cream and a dash of cinnamon.

Fluffy Low Carb and Keto Pumpkin Mousse made with fresh or canned pumpkin whipped cream pumpkin pie spice the best dessert for fall

Storing Options

Pumpkin mousse is the perfect treat to make in advance for the holidays. It tastes even better after the flavors develop. I recommend preparing this mouse at least one day in advance and covering the bowl with plastic wrap. Store the mousse in the refrigerator, then when ready to serve, divide between serving glasses and add your desired toppings.

More Delicious Pumpkin Recipes:

Fluffy Low Carb and Keto Pumpkin Mousse made with fresh or canned pumpkin whipped cream pumpkin pie spice the best dessert for fall

Fluffy Low Carb and Keto Pumpkin Mousse

5 from 6 votes

Prep time 10 minutes
Yelds 4 servings
Author Ioana Borcea from LowCarbSpark.com


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.
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  • 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 sweetener powdered
  • 1 tsp vanilla extract
  • a pinch of salt
  • Toppings: Sugar-Free Whipped Cream


  • 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.


Nutrition Facts
Amount per serving.
Total Carbs
Net Carbs

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.

Course Dessert
Cuisine American
Keyword pumpkin mousse
Tried this recipe?Mention @LowCarbSpark or tag #LowCarbSpark!


Ioana is a food and travel lover. Her greatest passion is developing mouthwatering recipes that are comforting, easy to make, and budget friendly! She firmly believes that cooking should be fun! About me...

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Recipe Rating

  1. 5 stars
    Soooo delicious! Thank you for the recipe!
    I whipped up the whipping cream before combining it with the rest.. came out extra fluffy.. 😀

  2. 5 stars
    This recipe is perfect and it’s so easy! My sweetener did have some stevia in it but I used the same measurement and it was perfect. This is definitely a new favorite in our home.

About me

Hello! My name is Ioana Borcea, and I'm here to provide you with mouthwatering recipes. This blog is all about sharing my favorite tested easy to make, delicious low-carb & keto, nutrient-dense recipes.

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