This easy, keto, sugar-free pumpkin mousse is made with just 6 simple ingredients and is a must make for your keto holiday season, especially if you're a pumpkin lover! It's gluten free, low carb and even can be made dairy free!
This creamy sugar-free pumpkin cheesecake mousse has a light and fluffy texture, and requires little effort in the kitchen! It's low carb, keto and diabetic friendly!
My pumpkin cheesecake mousse recipe went viral back in September 2013, and I knew it needed to be back up in the forefront with some updated photos.
So those who are new to my blog and those new as email subscribers can enjoy this easy 6 ingredient deliciousness!
Is Pumpkin Keto?
Pumpkin isn't one of the lowest vegetables for a keto diet, but in small amounts you can enjoy some without kicking yourself out of ketosis.
How many carbs you eat on your keto diet should and can vary because we are all individuals and one person may not have any issues with a higher amount of carbs than someone else.
1 cup of canned pumpkin puree has 19.8 grams of carbs. ½ cup canned pumpkin has 9.9 grams.
Most of my pumpkin recipes use an entire can of pumpkin which has 15 ounces, BUT we are making 12 servings which means it's less than 3 grams per serving.
With the cream cheese, pumpkin and a small amount of carbs coming from the heavy cream you are looking at 5 total carbs per serving and 4 net carbs.
Ingredients for Low Carb Pumpkin Mousse
Recipe card below, has exact measurements as well as nutritional data.
Cream Cheese- Full -fat cream cheese will provide you the best texture and taste and make this dessert very satiating and satisfying.
Canned Pumpkin- Make sure you get pure pumpkin and that is the only ingredient. Be careful of canned pumpkin pie filling which is full of sugar, avoid it for a low carb and keto diet.
Heavy cream- Heavy cream is the main ingredient here to make a decadent and smooth texture. Heavy whipping cream and heavy cream are interchangeable in recipes. Do not use a low fat cream option as it won't whip and create a fluffy texture.
Pumpkin pie spice- My homemade Pumpkin pie spice recipe combines the following spices; nutmeg, cloves, cinnamon and allspice. If you can't find pumpkin pie spice, simply combine those and this will taste perfect!
Vanilla extract- A simple ingredient that just balances out the pumpkin flavor and makes everything delicious!
Pumpkin Liquid Stevia- I love using liquid flavored stevia's but if you're not a fan, really any low-carb sweetener you like is fine. Please read below about best low-carb sweeteners for this pumpkin mousse.
How to Make Keto Pumpkin Mousse Recipe
In a KitchenAid stand mixer or hand mixer blend cream cheese, pumpkin, spice, sweetener, salt and vanilla extract together until smooth.
Pour the heavy cream into a bowl and use an electric mixer to whip until stiff peaks form. Fold your whipped cream into the pumpkin cream cheese mixture until well combined.
Taste and adjust sweetener to your liking if needed.
Use a piping bag or tool and pipe into serving glasses and top with cacao nibs or brown sugar sub. Best if chilled about an hour to set and thicken but still fantastic to enjoy immediately!
Low Carb Sweetener Options
When it comes to a smooth, sugar-free, easy keto dessert that isn't baked, you need a low-carb sweetener that isn't going to cause grit and grainy texture.
The best options for a creamy keto mousse like this or a no bake cheesecake is to use liquid low-carb sweeteners. My favorite in the fall season, of course is Sweetleaf Pumpkin Stevia but Vanilla Stevia would also work just fine.
If you want to use Monk Fruit I would suggest liquid form and then you can swap out my pumpkin stevia with the same amount since they have about the same level of sweetness.
Everyone's palate is different and trying out different sweeteners to satisfy your sweet tooth is why I created my conversion chart for you!
Here's my Sweetener Guide & Conversion Chart!
Low Carb Brown Sugar Substitutes
My pumpkin mousse is topped with some Sukrin Gold (brown sugar sub).
Swerve now has a wonderful brown sugar sub that packs like regular brown sugar and tastes wonderful. Lakanto Golden which is another fine option.
Most keto pumpkin dessert recipes will benefit from a low carb sweetener that has a brown sugar flavor.
Best Tool for Piping Keto Pumpkin Spice Cheesecake Mousse
You don't have to use a piping tool to make the mousse swirl in the glass, but it makes it oh so much prettier.
I am not good with a pastry bag, so I bought a Wilton Dessert Decorater gadget.
I love it and it helps me tremendously. Yes a pastry bag might be nice to just get to throw away, but I don't have the talent for using it.
How to Make Pumpkin Mousse Dairy Free
It isn't hard at all if you want to make this pumpkin cheesecake mousse dairy free. I would suggest swapping the cream cheese I used for a vegan cream cheese.
If you only have a lactose intolerance than the Lactaid brand has a lactose free cream cheese that is delicious.
Swap the heavy cream used in this easy recipe for Dairy Free Whipped Cream made with canned coconut milk, it works like a charm!
Surprisingly even my kiddies were won over with this dessert and I thought it would just be for the adults in the house, HA, I was very wrong! The kiddies loved it and I had to share.
I'm a lover of cheesecake and all things creamy like mousse! I just recently shared my Peanut Butter Mousse which tastes like a peanut butter cup as my hubby stated!
I've got some other keto recipes for mousse you might enjoy if pumpkin isn't your thing. Try my Butterscotch Cheesecake Mousse, Cappuccino Cheesecake Mousse, Mocha Mousse, or my Coffee Ricotta Mousse all fantastic choices!
No Bake Pumpkin Cheesecake Mousse
You could serve this entire recipe in my coconut flour pie crust and turn it into a pie instead of single servings. Top with some beautiful sugar free whipped cream!
I enjoy serving it in perfect little glasses for portion control, but it's Pumpkin season so serve as you wish.
You could also serve this creamy keto pumpkin mousse in a large bowl and use it as a dip with my Vanilla Wafer Cookies!
More Sugar Free Pumpkin Desserts
My recipes was first published in 2013, below are my very old photos!
Keto Pumpkin Cheesecake Mousse
Keto Low Carb Pumpkin Cheesecake Mousse Recipe
Ingredients
- 16 ounces full-fat cream cheese room temperature
- 15 ounce canned pumpkin not pumpkin pie filling
- 2 teaspoons pumpkin pie spice or use cinnamon, ginger, nutmeg, cloves
- 1-2 teaspoons Pumpkin Spice liquid stevia or Vanilla Stevia to taste
- 1 teaspoon vanilla extract
- ¼ teaspoon salt
- 2 cups heavy cream cold
- Optional toppings: Sukrin Gold Brown Sugar Substitute
Instructions
- In a KitchenAid or stand mixer blend cream cheese, pumpkin, spice, sweetener, salt and vanilla extract together until smooth.
- Pour the heavy cream into a bowl and use an electric mixer to whip until stiff peaks form. Fold your whipped cream into the pumpkin mixture until well combined.
- Another method is to simply pour in the heavy cream after mixing the cream cheese, pumpkin , spices, and sweetener. Whip everything together rather than fold in separately. This is how I did it in my video but some people have said it didn't whip well for them.
- Taste and adjust sweetener to your liking if needed.
- Pipe this delicious keto pumpkin mousse into serving glasses or small mason jars and top with cacao nibs or brown sugar sub. For Best results, chill about an hour to set and thicken but still fantastic to enjoy immediately!
- Cover with plastic wrap and keep refrigerated until ready to serve.
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Lori foster
I ended up using monk fruit drops and a tablespoon of monkfruit maple syrup. I put everything in my kitchenaid, but changed out the paddle for the whisk attachment when I added the cream. It was very nice. I plan on serving it to my husband who is not keto adding crushed gingersnaps as his topping.
Shelley
Can you please post what portion/size the ramekins are it would be very much appreciated. Thank -You!!!
Brenda
4 ounce
Judy Rich
Can you freeze the Low Carb Pumpkin Mousse
Brenda
HI Judy, I've never had it long enough to freeze, goes quick in my house but I think you could.
Dawn-Marie
Hi there 😊 I plan on making this for Thanksgiving, how far in advance can you make this? Thank you for your help!
Brenda
at least 2 days is fine to store in the fridge.
Leta libby
Help, I mixed everything but didn’t see where I was to beat till fluffy, help it’s soup
Leta libby
Oh, I didn’t ruin it, just chilled it
Put it back in the mixer and perfect
Dawn
Delicious. Used a hand mixer. Didn’t have liquid Stevia so I increased pumpkin pie spice and sweetener.
Very very rich. You can only eat a little.
Leeanne Perrin
I made this! Fantastic, I added 4 tsp skinny syrup sugar free pumpkin in place of the liquid stevia, and 2 pkts Stevia, And when I put in glass I crushed walnuts in the btm, sprinkled with cinnamon, and topped it with crushed walnuts the brown sugar sprinkled. Absolutely amazing!
Keri L
I am wondering if this can be put into a cheesecake crust, to make it more like a pumpkin cheesecake? Has anyone tried that? If so, how did it turn out??
Kathy
I don't like liquid Stevia. How much powdered erythritol or Swerve sugar do I use in place of the liquid?
TY,
Kathy
Brenda
It's really to taste on the sweetener of choice, maybe start with less like 1/4 cup as you can always add more to your preference.
Mickey
How is it sugar-free if Cream cheese has 1.1 grams of sugar per ounce?
Norm
Mickey, On Sunday run around the outside of the church three times and them calories won't count.
Jody
I've been craving cinnamon rolls with cream cheese frosting! No no on keto. I'm going to work this recipe into a cinnamon base instead of the pumpkin. This should satisfy the craving while getting my fats in!
Jody
Toni Cavaliere
Hi Brenda,
Love your site. Can you direct me to the link to buy the piping bags and attachments. The one you use when making the LOW CARB PUMPKIN CHEESECAKE MOUSSE.
Thank you,
Toni
Brenda
https://amzn.to/2Sx6DgL
Becca
Mine came out like soup for some reason. I think it needs to be whipped for longer than 5 minutes on high speed. We also couldn’t taste the pumpkin very much. Is it possible to use 2 cans?