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.
Patricia Arata
OH. MY. GOSH. !!!
Amazing is an underestimate of how good this is. Call me crazy, for some insane reason I cut the recipe in half. WHY??????????
Brenda
🙂
Lauren
I made this with 1/3 cup Swerve and it was perfect.
Sheri
I made this tonight but I never could get it to set up. The cream cheese and heavy cream were straight out of the refrigerator. I stopped it a few times to add sweetener to taste. Would that cause a problem? I am hoping that overnight will help it to firm up.
Brenda
It will firm up once refrigerated but honestly your cream cheese needed to be softened or it just won't incorporate into the heavy cream at all.
Asia
In above comments you say the cream cheese must be straight out of the fridge or it warms the cream and it won't whip. Here you say to soften it (which would at least be room temp). So which is it?
Brenda
I used softened cream cheese which just had been sitting out on my counter for about an hour.
Chris
Mine came out like soup? I whipped, I used 18% cream which I consider "heavy cream" did you mean whipping cream which is 35%? I think I made an expensive mistake. :-/
Brenda
I live in the United States and both heavy and whipping worked for me. I'm sorry about that.
Tami
I made this exactly as the recipe said and it turned out perfectly. I was licking the bowl and the whip and realized that it is really very rich for my taste so I put it in 24 dishes and eat only half a serving at a time. So yum! Also... The second time I made it, I added 2 scoops of protein powder and it was just as good. Now I am going to go read the other comments to see if anyone has frozen it. I might just try freezing one. Just because it is a lot of mousse for one girl. I will let you know if it works... If no one else has already. Thanks for the recipe.
Alycia Reimer
Hey so I live in the middle of no where and all I could find was pie filling.
How would that change the recipe?
Brenda
It's full of sugar. You would not add any sweetener and it would not be low carb or sugar free.
Lori
I like to use Agave syrup as sweetener. How much would you suggest in this recipe?
Brenda
I don't use agave so I can't really suggest how much to use as I don't know how sweet it is. Always start with less than you think and taste and adjust.
Tara
Can we just leave the liquid stevia out? It's not available in my area
Brenda
sure if you don't mind no sweetness at all.
Tara
You do call for regular vanilla also...that would give it some sweetness
Beverly
so good!!! Made 1/2 recipe in Magic Bullet in divided portions....DH and I LCHF a little over 2 weeks now...so glad for treats....thank you....
Brenda
Glad you enjoyed it!
kelly
do i pour the heavy cream in a liquid state and whip for 5 minutes with the cream cheese and pumkin or do i whip it first to solidify?
Brenda
I whipped the cream cheese and pumpkin well first, then poured cream in last, in a liquid state and whipped for 5 minutes.
Aimee
Can this be frozen, then thawed in the fridge to serve at a later date?
Brenda
I don't think so. I doubt the consistency will keep if frozen then thawed. Sorry!
Trish
I tried making this and while it turned out ok I had to add an additional can of pumpkin for the family. Everyone said you could not taste the pumpkin only the cream cheese. Also it took 3 tsp of pumpkin pie spice to give it flavor. Did any one else have this problem. I'm sure this changed the calorie and carb count but that's ok. It was for a treat anyway.
Sonali
I agree. Thanks for the fix!
Tami
I agree. I didn't add more pumpkin but I at least tripled the spice but I like my pumpkin pie spicy. I even added extra ginger and all spice and cinnamon. It could have been my Trader Joe's pumpkin pie spice though. I never seen to think it is spicy enough.
Robin Rathmell
Yes, I agree. 2 packages of cream cheese and 1 can of pumpkin gave it more of cream cheese flavor and you couldn't taste the pumpkin. Next time I will use 1 package of cream cheese and add more pumpkin pie spice.
Lindsay I
Exactly my same experience!! I added another can of pumpkin & almost tripled the spice & Stevie. Turned out pretty good. Otherwise, it's very cream cheese-y. Next time I'll just do 8oz of cream cheese & 1 can of pumpkin. That's a tasty ratio. I only need a few servings, not 3wks worth.
KAREN KING
The first time I made it (while cooking other holiday menu items), I lost track of what I had put in. I think I added an extra cup of cream. It seemed too runny to set up in the frig, so I added a little plain gelatin. Can't remember how much, maybe a teaspoon. I thought it better to go "less is more" and still be a little soft than rock solid. It worked just fine in a pinch, but I now am more alert to follow the directions. It did occur to me that gelatin might work if you use almond or soy milk in place of cream. Also, since that fiasco, I've also tried coconut sugar on top or in the mousse. My husband and I don't like things really sweet, so I taste test it as I'm adding the coconut sugar. Doesn't make this sugar free, but somehow I feel coconut sugar is a better addition than cane sugar.
Linda
Try a favorite sugar substitute of mine."Swerve" It is diabetic friendly..and mixes and measures just like cane sugar.. No after taste or digestive problems. We love it. My husband is diabetic and it has no negative effect on his sugar numbers.
Cecily
Brenda, this looks incredible! Can it be made ahead and frozen? I'm bringing dessert to Thanksgiving this year, but I'm also hosting a Friendsgiving party on Saturday and would LOVE to be able to make ahead. Thanks!!! 🙂
Brenda
I can't say for sure as it's never lasted long enough to freeze whenever I amke it. Sorry!
Jen
I make my own pumpkin puree. Any idea if that 15oz can is weight or fluid ounces? Trying to figure out how much homemade & fresh pumpkin I need!
Cant wait to make this!!
Thanks Much!
Brenda
I really don't know, it doesn't say on the can, sorry.
Sarah C
it's weight ounces - my can of pumpkin puree says at the bottom "Net Wt 15oz / 425g"
Dana Rice
Is this recipe thick enough to put in a low carb pie crust and serve as a pie?
Brenda
Yes I think so
Carol
This is Beautiful and I will make it......but, we're did you get the cute containers you put yours in?
Brenda
Oh gosh I think I got them as a gift one Christmas, no idea, sorry!
Anna
I don't have a stand mixer. Can I use a hand mixer instead? Thanks!
Brenda
I'm sure that would work.
Nancy Fawks
I must be crazy or confused. I thought for sure I saw somewhere that you used only one 8 oz cream cheese and not the 16 oz. I used only one and I thought it turned out pretty good. What would the difference be if I made it with 16oz of cream cheese?
Brenda
You're not crazy lol! In the original recipe I used just 8 ounces but I redid this one and took new pics and made MORE so I increased using 16, still comes out fine but you get less servings.
Nancy Fawks
thank you, it was very very good.
Jennifer
I used 16oz of cream cheese to 15oz of pumpkin. Way to cheesy. Bummed.
Annette Allan
Am I not getting something right here? You say this is a low carb recipe, but 1 package of cream cheese has 3.5 grams of carbs, 1 can of pumpkin puree has 10 grams and 2 c. of heavy cream has 13grams. Your recipe calls for 2 packages of cream cheese, so that's 7 grams + 10g + 13=30 grams. That is considered "low carb"?
I mean it sounds wonderful and I wanted to try it, but when your only allowed 50 carbs a day.....
Brenda
ALl of those ingredients are combined making this 12 servings and each serving is 1/2 cup. So if you look at the nutrition info for the carbs per serving at 1/2 cup it is 4.2 grams.
Dyan
You're not going to eat the whole recipe at once are you? You have to divide the 30 grams by the number of servings.
Esther
Has anyone made this without sweetener? Curious if it would be palatable without it.
Toast TheFunny
Yes! I can not use stevia and do not like the other "sweeteners "... while our kids didn't love this, hubby and I thoroughly enjoyed this delightful treat!
Carole Freeman
This looks yummy! Your recipe calls for cacao nibs, but in your photos it looks like you've topped them with something else. What did you use?
Brenda
Thanks for mentioning it as I forgot the orginally photos had cacao nibs on top and these updated photos do not. That topping is a new brown sugar substitute I received samples of to try called Sukrin Gold. Love it!
Nat
Hi Brenda, this looks delish!! If I may ask, what speed to do you use to blend/whip everything in your KitchenAid? Thanks!
Brenda
I went slow at first on 2 then increased to 3 for a while.
Barbarainnc
How much Splenda can I use instead of the liquid sweetener?? ??
This looks so good.
Alalia
Awesome!! This was a great hit with all my family ( in-laws included). Thank you!!
Brenda
So happy, love to hear that!
Sara
Oh man. This hits the spot for sure. I was in a rush trying to make a single serving while the kids are at a friend's house and the baby is napping, and I goofed it up a little (had thawed frozen puree in the microwave and didn't let it get cold), but it was still exactly the taste I was looking for. Next time I'll try to plan ahead of time so I can get the full autumny effect with the right texture! Thank you!
Karen
Sara, did you use real pumpkin puree Instead of canned? I have some frozen pumpkin puree from our Halloween pumpkin and wanted to use it.