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Gluten FreeLow CarbVegetarian
This low carb pumpkin mousse isa great alternative to pumpkin pie as a dessert and can be made in under 15 minutes.A tasty recipe for lovers of pumpkin desserts.
This delicious and creamy pumpkin mousse dessert is quick and easy to make. It has the flavor of a light pumpkin cheesecake filling and is delicious served with toasted pecans and whipped cream.
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Jump to:
- Is pumpkin keto friendly?
- Is canned pumpkin high in carbs?
- Ingredients
- Making homemade pumpkin spice
- How to make keto pumpkin mousse recipe
- Storage
- Recipe Tips
- How to serve pumpkin mousse
- Other low carb mousse recipes
- Keto Pumpkin Mousse
Is pumpkin keto friendly?
Pumpkin is not only low in carbs but also high in protein and rich in vitamins and minerals, which can contribute positively to a keto diet and overall health. A cup of fresh pumpkin has about 12.7g of net carbs, after accounting for the fiber content.
Is canned pumpkin high in carbs?
Canned pumpkin is relatively low in carbohydrates. A half-cup serving contains about 10 grams of total carbs and 4 grams of fiber, which equates to 6 grams of net carbs. It's important to distinguish between pure canned pumpkin and canned pumpkin pie mix; the latter contains a significantly higher amount of carbs due to added sugars — about 71 grams of carbohydrates per cup. In contrast, a cup of pure canned pumpkin contains about 20 grams of total carbohydrates and no added sugars
Ingredients
Just a few ingredients make this easy sugar-free keto mousse.
- Cream cheese - use full fat cream cheese and ensure that it is softened for a smooth mousse.
- Pumpkin puree - Use canned pumpkin puree or make your own by roasting and pureeing fresh pumpkin.
- Low Carb Sweetener - we used allulose for the sweetener, but any other low carb sweetener such as monk fruit or Swerve are other great options.
- Cream - heavy whipping cream is best.
- Vanilla - optional but goes well with the pumpkin pie spice.
Making homemade pumpkin spice
Although I used pumpkin spice from a jar you could easily make your own. A great blend for pumpkin spice is:
¼ teaspoon ground ginger
¼ teaspoon ground nutmeg
¼ teaspoon all spice
¼ teaspoon cinnamon
Mix them up and voila! You have pumpkin spice! I've found that in my travels that a jar of pumpkin spice is not always readily available so it's always good to have a good home blend mix as a back up.
How to make keto pumpkin mousse recipe
This is an easy recipe that takes minutes to make.
Whisk the cream cheese and pumpkin puree.
Add the cream, vanilla, sweetener and pumpkin spice.
Whisk until thick.
Spoon into glasses and chill until ready to serve.
Storage
Keep the pumpkin mousse in the fridge and cover it with cling film to prevent the top from drying and it should last up to 3 days.
Recipe Tips
If you are using canned pumpkin puree it may have spices added to it so you might not need to add any additional pumpkin spice.
Adjust the spice quantities to suit your taste. You might want to start with a little and taste as you go to ensure it's to your liking.
Refrigerate the mousse for a few hours or overnight to allow the flavors to meld and the mousse to set properly.
Consider topping your pumpkin mousse with whipped cream, a sprinkle of cinnamon, chopped nuts, or crushed low carb gingersnap cookies for added texture and flavor.
How to serve pumpkin mousse
This is a rich and creamy keto pumpkin cheesecake mousse so is best served in small glasses, parfait glasses or cups.
The pumpkin mousse can be piped into a serving cup or glass for a more neater appearance. Or spoon it into the serving glasses and top with toasted pecans.
Other low carb mousse recipes
If you enjoy a low carb and gluten-free mousse for dessert, we have other recipes you may enjoy:
Raspberry Chocolate Cheesecake Mousse
Lemon Mousse
Raspberry Mousse Cake
Chocolate Mousse Cake
Mixed Berry Cheesecake Mousse
Keto Pumpkin Mousse
Angela Coleby
A low carb pumpkin cheesecake mousse that can be made in under 15 minutes.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Total Time 15 minutes mins
Course Desserts
Cuisine American
Ingredients
- 8 oz Cream cheese softened
- 1 cup Pumpkin puree
- 1 cup Cream, heavy/whipping
- ¼ cup Allulose
- 1 teaspoon Pumpkin spice
- 1 tablespoon vanilla extract
Instructions
In a large mixing bowl, whisk the cream cheese with the pumpkin puree.
Add the heavy cream, low carb sweetener, vanilla and pumpkin spice and whisk the mixture until thick and creamy.
Spoon in a serving dish or glass and chill before serving.
Eat and enjoy!
Notes
Makes 6 small servings
Nutrition
Serving: 1ServingCalories: 288kcalCarbohydrates: 6gProtein: 4gFat: 27gFiber: 1gNet Carbohydrates: 5g
The information shown is an estimate provided by an online nutrition calculator.
Tried this recipe? Mention @Divalicious_Recipes or tag #divaliciousrecipes
This post may contain affiliate links. Please read mydisclosure policyfor more information.
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Reader Interactions
Comments
Alice Davey
Absolutely delicious! For extra flavour and general awesomeness, use leftover roast squash. I also used the sweetener allulose, my new fave sweetener- no aftertaste whatsoever. This dessert is also very easy to prepare and is lick the bowl gorgeous. For people in the UK, I used half Bart's Mixed Spice and half ground cinnamon. A great combo for pumpkin.
Reply
Angela Coleby
Glad you enjoy the recipe Alice!
Reply
Peggy Landman
Oh dear.
I was so excited . Thought of serving this unusual desert this coming weekend.
So sorry to read the negative remarks. I'll try it to test. Then i'll rather comment.Reply
Vivian
Made this and it was disgusting. Sorry but there is absolutely no sweetness to it whatsoever. Nothing like cheesecake and it is by far the nastiest thing I've ever tasted ever. Use pumpkin pie filling or something with sweetness the puree alone is awful. Sorry but I spent the money to make this and threw it in the trash immediately. I followed the recipe exactly. Im very sorry, not trying to be rude but I was very disappointed.
Reply
Angela Coleby
That's a shame you didn't like it.
Reply
julie
Any chance you know the nutritional breakdown? Mostly, the total carbs?
Reply
Divalicious
Hi Julie. The net carbs are 4g per portion. Hope you enjoy it!
Reply
Susan
no sweetener???
Reply
Divalicious
No, I found the pumpkin puree and cream cheese sweet enough. Feel free to add a dash of sweetner if you want to though!
Reply
A Table in the Sun
Sounds lovely. There is always room for one more pumpkin dessert.
Reply
Divalicious
LOL! So very true!
Reply
Pat
So is that supposed to be a 1 cup of heavy cream?
Reply
Divalicious
Yes Pat. We call it double cream, it is referred to as heavy cream. Creamy goodness either way!
Reply
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