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.
Belinda Moffatt
This turned out great in terms of texture! My personal preference is to keep the cream cheese and pumpkin to a 1:1 ratio so I would only use one cream cheese or if you do two then add more pumpkin. Just my personal preference as I love the pumpkin flavor and it came out very rich 2:1.
Jennifer
Yes!!!!
Trudy
This has quickly become my T1D adult son's favorite treat. He wishes I had found this when he was a kid. I am making him a batch to take back to his apartment tonight. Thank you!
Tina
Brenda,
Can I ask what site you run the macros through? I put it through Carb Manager and the macros came out much different.
Calories
304.8
21.6%
Total Carbs
12.3g
---
Net Carbs info
9.2g
53.7%
Diabetes Carbs info
9.2g
30.6%
Fiber
3.1g
---
Sugar
1.3g
---
Sugar Alcohols
---
---
Protein
3.5g
3.9%
Fat
27.7g
25.2%
Saturated Fat
16.5g
Tina
I was craving a treat tonight and this definitely hit the spot! I have a feeling this will show up at Thanksgiving dinner. Thank you for the recipe!
Heather Van Hoof
A wonderful treat for people following a keto diet! Thank you 🙂
Beth
Could I make this into a pie?
Like, make as usual, just pipe it into a Keto pie crust instead of individual cups??
Brenda
I think that's a great idea!
Crystal
Going to make this! Would it be good in a pie shell??
Brenda
Absolutely!
Jan
Was going away for a week so tossed in freezer. Froze great! Put in microwave about 20 secs and was just enough. Or leave in fridge to thaw some. Halved recipe and turned out just fine. I didn’t like it as well as pb mousse but still good.
Michelle
Not a big fan. Too much cream cheese taste -- may be better with more pumpkin and spice. The liquid stevia unfortunately leaves a horrible after taste.
Leanne
Followed instructions to the letter. The 5 minutes of KitchenAid mixing after adding the whipping cream... it separated. It looked better after just 1 minute. Hubby said it still tasted great (he's the pumpkin eater in the house) but I was very disappointed with the end resulting texture.
Kelly
Can you use. Other alternate sugar substitutes, I use equal now?
Brenda
I'm sure you could, as to how much not sure since I don't know how sweet equal compares to stevia.
Mary Anne
Wondering if you could reduce the whipping cream a little, and add some Baileys or Rumchata, for an adult dessert?
Brenda
Sounds good!
Brent Wambold
Where do you find flavored or liquid stevia... I have never seen either.. I barely get the plain powder where I am - what would the sugar equivalent be if I replaced it?
Brenda
I buy everything on Amazon: http://amzn.to/2w2TVqA
At least 3/4 cup of sugar if not more to equal the sweetness in 1 tsp of stevia.
Holly Thompson
Thank you for the recipe. It was delicious, especially after being overnight in the fridge. I used 3/4 cup Gentle Sweet (maybe 1 cup if you like it sweet). I would recommend adding your sweetener then taste after whipping. You can always add more.
Shawna
Your Pinterest link isn't working from Facebook
Brenda
Thanks for letting me know!
Annette Martinez
Omg, made a mistake and used half and half instead!!!! ? Should I toss it? I was wondering why it was not whipping!! And I really don't like the aftertaste of stevia. Got some stomach ache and bloating from tasting the mousse. Before I realized the mistake I have some to my husband and I don't think he liked this. He does not do low carb, sugar free anything. LOL
Brenda
Yep Half & Half will never whip up. You could turn it into a smoothie instead, add some cocoa powder, protein powder and make a chocolate pumpkin smoothie!
Annette Martinez
Great idea! I put it in the freezer but haven't checked it yet. Thanks!
LaWanda
Hi Brenda. Do you think I could substitute mascarpone cheese for the cream cheese. I have some in my refrigerator that needs to be used. Many thanks.
Brenda
Yes absolutely and delicious!
Stacie
Making fat bombs with this
sharon phillps
I love your recipes. Going to try this one real soon. Next time I go shopping Lol,. Thank you for sharing.
gabe
I've made it several times and love it. Any thoughts on how this might turn out if churned in an ice cream maker?
Sharon
I LOVED this recipe, Low Carb Pumpkin Cheesecake Mousse. It fills my sweet tooth nicely. And my husband loves it too and he doesn't even know is low carb. Thanks for this wonderful treat 🙂
William Caldwell
Made this for game day dessert today. Oh MAN! So delicious. I changed up the procedures a little because of all of the comments about getting "soup" instead of mousse. I did start with cold cream cheese directly out of the fridge as suggested You do have to work the cream cheese and pumpkin quite a bit to get them to come together. This working warms the mixture up a bit. Instead of adding all of the remaining ingredients, I added everything except the cream. Then I applied an old trick for preparing whipped cream. I placed the stainless steel bowl and whisk attachment in the freezer for 20 minutes. This chills the bowl and the the mousse. With everything nice and cold the cream whipped right up. I also added some crushed pecans on top. Awesomeness!
Brenda
Thanks for sharing!
Lara
I need to make this ahead with my schedule. Will it still have a good texture if made a couple days in advance?
Brenda
It actually thickens in the fridge even more, be sure to place it in the serving dish or glass before refrigerating.
Mandy
I have a silly question! I ordered liquid Stevia after seeing this recipe and thought that I got vanilla but didn't! I have regular! 🙂 Any thought on what I can add or do to maintain the flavor of your recipe without the vanialla Stevia? ( I do want that flavor though!) I'm so excited about this recipe!!!
Brenda
Regular stevia will be fine, just add some extract vanilla extract.
Mandy
Thank you!!!! 🙂
emma
love your recipes