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.
Kate @ Babaganosh.org
This looks AMAZINGGGG - all the good desserts all rolled into one. I am pretty sure I would not have the self control to stop after 1 reasonably sized portion. =\
Sylvia
Mine was runny. Any suggestions?
Brenda
You might not have let it whip enough in the mixer. Did you change any ingredients?
Jacob
Are you sure the nutrition info is correct on this recipe? When I put it into a recipe calculator, it says that each 1/12 of the recipe serving is 280 calories?
Brenda
Thanks for questioning that. You were right! I had only 1 eight ounce package of cream cheese in my nutrition info. I've updated it now, thank you!
Jami
I don't h as very any heavy whipping cream on hand. Can I substitute half and half or Lite Cool Whip?
Jami
I only have half and half on hsnd. Can I use that, or will it be too runny? Can I substitute lite cool-whip?
Brenda
THe Half & Half will not whip up and thicken the mixture. I don't use cool whip but you could sub that.
Sandy
Looks like it makes a lot too! Think I should be able to just cut it in halve...wonder how it would be frozen!?
Cecily
Sandy, did you ever try freezing it?
Natalie Schmotzer
I tried this recipe and followed it exactly, my cream cheese was room temp. (recipes usually call for this), and used the powdered Splenda, but it came out like pumpkin soup! Like a thick soup, but couldn't pipe it. Not the consistency of whip cream at all. I whipped up the rest of the cream I had and mixed it in, which made it mostly whip cream and only barely able to pipe it out. Still not like it should be. What did I do wrong? Should I have whipped the cream first and mixed it together with the other ingredients? Even then I don't think it would have turned out right. Help!
Brenda
The room temp cream cheese warmed the heavy cream and it didn't whip as it should. Use refrigerated cream cheese and mix as I said in the instructions with the pumpkin puree in the stand mixer. Once you add the cold cream it should whip in minutes. The heavy cream may take longer depending on the speed you used.
Karla
The same happened to me! But in your recipe it says "room temperature" for the cream cheese, so I wonder if that is the mistake...
Brenda
You could also whip the heavy cream separately then fold it in.
Karen
That’s what I did since it didn’t say either way and I was afraid it would turn out soupy if I didn’t whip it first. The 2 cups of whipping cream made about 4 cups of whip cream and then I folded it in. I feel like it was too much whip cream for the pumpkin mixture and not a strong pumpkin flavor because if it.
Eleanor Ybarra
Hi Jennifer or Patricia I want to try this for my mother-in-law and several other family members for Thanksgiving if you can let me know how much Splenda you used I would appreciate it so much. Thank You!!
Jennifer Williams
The pumpkin mousse is phenomenal! I used powdered splenda and cream cheese and everything turned out great! Thank you
Patricia Clayton
Hey Jennifer, How much powdered splenda did you use?
Sharon Bier
Sugar amount Equivalent. Stevia powdered extract Equivalent Stevia liquid concentrate
1 cup 1 teaspoon 1 teaspoon
1 tablespoon 1/4 teaspoon 6 to 9 drops
1 teaspoon A pinch to 1/16 teaspoon 2 to 4 drops
Jennilea
I have the stevia for baking...can that be used and if so what would the conversion from liquid to powder be?
Mita
Hi there! Would a hand blender work??
Brenda
Yes I think so.
Leah
So don't laugh, but because of my super *awesome* kitchen skills. I broke my mixer and don't have one. Is it possible to do this by hand or use a food processor? Thanks 🙂 Sounds AMAZING
Brenda
Maybe the food processor or blender but by hand may be tough!
Sandy Eyl
Just remade this to be dairy free using tofu as the cream cheese and canned coconut cream as the heavy cream, needed a bit of thinning so added a splash of soy milk. Added in some Chia Seeds to thicken it up! Tastes great so far 🙂
Brenda
That's awesome, sounds great Sandy!
Candis
What if I used Creme of coconut instead of heavy Creme. I just read your article on the coconut.
Brenda
I think that would be a good dairy free alternative for sure.
corey
can you sub the heavy cream for almond milk?
Brenda
I've not tried it but please let me know if you do and how you like it.
Jon Pope
What would happen if you used the pumpkin pie filling
Brenda
nothing, it's just full of sugar.
Mary Lou
I grabbed pie filling by mistake. It tastes fine. I just didn't add a lot of sugar or pie spice. We just put some in the freezer, too, to see if it makes a good "ice cream!"
Beverly
How did it do in the freezer? I would like it in a Popsicle or ice cream.
Gail H.
By the way...your print button on the bottom is not working and the green print button on the top goes to pinterest....
Gail H.
Thanks for this one...off to order some liquid vanilla stevia! Anything else you order from iherb?
Brenda
Yes here's my pantry list https://www.sugarfreemom.com/pantry/
Jayme
Yumm!! BTW - love the new site layout!!
Brenda
thank you!
Charlotte Moore
I tried to save this but it would not work.
Brenda
Ok thank you I will let the web designer know.
Mary
Can you sub Neufchatel cream cheese for regular? Does that impact the outcome?
Brenda
I don't think it would matter to be honest.
Karen Hayes
I'm going to try this today! I have an opened can of pumpkin I need to finish. Thanks for this recipe!
Amy
Oh, yum! These look delicious!
Sharon A
I noticed a lot of your recipes call for liquid stevia...does it need to be liquid or can I use the packets?
Brenda
No of course you can use the powder as well, I like the liquid flavored the best though.
Lisa
This looks yummy, but I can't use stevia. Do you have a conversion for using sugar and one for Splenda? Thanks!
Gail
You can Google for conversion charts for any sweetner.
Sharon
What size can of pumpkin puree small or large?
Karen Franco
Lisa: You are the first person I have heard who said that they cannot use Stevia-what is the issue?
Xylitol and Sucralose both give me terrible, even debilitating gas, but, I have never had an issue with the good whole foods market type stevia. I am just curious if there is a symptom that I am not associating with it.
thanks,
Karen
Lisa
Many people are allergic to ragweed, and thus stevia 🙂
Brenda
I have many environmental allergies, pollen, molds, dust,and ragweed. I've been using stevia for 11 years without issue.
pixie
I can't have stevia either as it gives me horribly painful stomach cramps,no other sweetener does it just stevia 🙁 which is a shame since there is so many tempting stevia based recipes I'd like to try (I know I can sub it out for a different sweetener but the defeats the point of it being stevia based!)
Reme
I get migraines from stevia...only aartificial sweetener I can use is sweet n low.
Brenda
Use a small amount then taste and adjust.
Lizz Jackson
I can't use it either i get an awful migraine every single time I've had it. And i think it's the only food I've ever had a reaction to.
Dana
I can't use Stevia either. I get horrible cramping and diarrhea, gas and terrible bloating all within minutes of ingesting it. It is the only sweetener I get this with.
Diane
How strange that many react to stevia. I wonder if it's the type that is used. I've seen some experts say not to used the highly processed stevia, so I wonder if a more natural form would work. Something that is basically just the dried herb, powdered.
Brenda
I've never ever had any reaction to stevia. The brand I use is Organic Sweetleaf.
Zoey B
I cant use Stevia either. I put in in a recipe and it crashed my blood sugar. ( To be fair mine runs pretty low normally). I have to avoid it. I'd love to try this recipe, I just need to modify a sweetner.
Lizz Jackson
I get an awful migraine every time I have had stivia
Karen
It's not the 'type', it's ALL stevia. I react horribly and will not consume it. I react to all sugar subs. Fortunately I'm used to not needing sweeteners.
Timea Turai
I can't use stevia either....for some reason it has the same reaction for me and my daughter like we would have plain sugar.....I get all dizzy and feel sick
Sarah
Ha I can’t have stevia either! (I just sub in Splenda). Stevia gives me the worst stomach pains ever!!! It’s neat seeing so many others that can’t have it too!
Robyn
A lot of people can't use stevia. I can't either. I get hives all over the place. I use concentrated sucralose generally which has no maltodextrin fillers. But 1/6 of a teaspoon goes a long way!
Eileen
I can't stand the taste, but I use the powdered blend of monk fruit and erythritol. It really does have a better taste, now to figure out the amount??? Plus in my homemade chocolate they use inulin, which is a natural sweet soluble fiber that would naturally lower the carb count in most of these sweet recipes. I started with the chicory version but now use the Jerusalem artichoke version (It's less expensive). Thanks for the recipe looks delicious! ?
Caitlun
Hi can I use the pumpkin spice stevia instead of the vanilla?
Brenda
Absolutely!
Lucrecia Duncan
can a person that is diabetes can have this ?
Lucrecia Duncan
love it...thank you. I don't like to cook and mine husband is diabetes so i like recipes that are fast free sugar and he ca have a lot of protein ,so this look ggggggggggood I well try
John
Not sure how to make my own comment but mine came out runny. 🙁 I don't know what went wrong.