Low Carb Pumpkin Mousse

5 from 6 votes
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Creamy, dreamy Low Carb Pumpkin Mousse is a deliciously light, perfectly decadent whipped dessert with all the flavors of Fall!

Side shot of pumpkin mousse in a glass jar, and sprinkled with granola on top.


When Fall finally comes along, pumpkin everything is part of the magic! But one of my very favorite pumpkin recipes isn’t a cookie, bread, muffin, or soup – it’s this velvety Low Carb Pumpkin Mousse! With just a handful of ingredients and hardly any prep time at all, you can serve up a truly special dessert that’s fluffy and yet rich, with the delicate and spicy flavor of pumpkin pie!

What Is Mousse

Mousse is a whipped dessert. It’s a cross between chilled pudding and whipped cream – think light, airy, and sweet. You can serve it alone or layer it in a parfait or trifle. This pumpkin mousse is a lovely seasonal alternative to the more common Chocolate Mousse – and one you’ll come back to repeatedly.

Photo of a spoon in a glass jar filled with pumpkin mousse.

Pumpkin Mousse Ingredients

  • Pumpkin Puree: Make sure it’s 100% pumpkin, not pumpkin pie filling.
  • Vanilla: Pure vanilla extract is what I prefer, but you can also use regular vanilla flavoring.
  • Cinnamon, Nutmeg, and Pumpkin Pie Spice
  • Heavy Cream: Avoid half and half and milk in this recipe — you need to be able to whip the cream.
  • Sweetener: I use monk fruit, but you can substitute your preferred powdered sweetener.
Overhead shot of freshly whipped heavy cream in a glass bowl.

How To Make Low Carb Pumpkin Mousse

  1. Combine Ingredients: Mix the pumpkin puree, vanilla, and spices in a large mixing bowl.
  2. Whip the Cream: In a separate bowl or using a stand mixer, whip the cream together with the sweetener until soft peaks form.
  3. Fold: Gently fold the whipped cream into the pumpkin mixture, working slowly and in batches until they are combined.
  4. Chill: Spoon the mousse into serving cups, glasses, or bowls. Chill for an hour before serving. 
Overhead shot of pumpkin puree about to be mixed with whipped heavy cream.

Recipe Tips

  • Master the Fold: It’s important to fold the whipped cream into the pumpkin mixture rather than stirring or mixing to maintain lightness. Watch here for a quick tutorial.
  • Whipping: Remember that if you keep whipping heavy cream, it will turn from liquid to soft peaks to grainy specks of butter. So whip just until you can pull the beaters from the whipped cream and leave behind soft peaks or hills.
  • Sweeten to Taste: My recipe calls for ¼ cup of monk fruit sweetener, but you can substitute pure maple syrup, stevia, honey, and even cane sugar. Whatever sweetener you use, measure accordingly since not all sweeteners affect a recipe the same way.

Serving Suggestions

side shot of pumpkin mousse sprinkled with granola inside glass jars


  • To store Pumpkin Mousse in the refrigerator, cover tightly and keep for up to one week or freeze for up to 2 months.
  • To serve leftovers, thaw in the refrigerator (if frozen) before serving.

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5 from 6 votes

Low Carb Pumpkin Mousse

Creamy Pumpkin Mousse is an airy, delicious whipped dessert made with pumpkin puree and heavy cream, lightly sweetened and spiced with traditional Fall flavors.
Prep Time: 15 minutes
Chill Time: 1 hour
Total Time: 1 hour 15 minutes
Servings: 6


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  • In a large mixing bowl whisk the pumpkin puree with 1/4 cup sweetener. Add vanilla, cinnamon, pumpkin pie spice, and nutmeg; whisk until well combined. Set aside.
  • In a separate bowl, combine the heavy cream with the remaining sweetener; using an electric mixer beat the mixture until soft peaks form.
  • Add the heavy cream mixture to the pumpkin mixture and, using a rubber spatula, gently fold the mixture until thoroughly incorporated. Fold, don't mix.
  • Divide the mousse evenly among small dessert bowls. Place in the fridge for 1 hour or until chilled.
  • Optionally, top with a dollop of whipped cream and a sprinkle of granola or crushed cookies.
  • Serve.


  • Folding Technique: Gently fold the whipped cream into your pumpkin blend instead of mixing it. This way, you’ll keep that airy texture of mousse.
  • Avoid the Butter Zone: When you’re whipping the heavy cream, don’t overdo it! Take it too far, and you’ll end up with bits that resemble butter. Aim for a texture with soft, creamy peaks.
  • Customize: While I use ¼ cup of sweetener in my recipe, you can switch it up. Whether it’s maple syrup, stevia, honey, or plain cane sugar, remember that each sweetener can alter the dish differently, so adjust your measurements as needed.


Calories: 132kcal | Carbohydrates: 7g | Protein: 1g | Fat: 11g | Saturated Fat: 7g | Cholesterol: 41mg | Sodium: 15mg | Potassium: 168mg | Fiber: 2g | Sugar: 3g | Vitamin A: 11467IU | Vitamin C: 3mg | Calcium: 40mg | Iron: 1mg

Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

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  1. Aline Bowles says:

    I put a bit too much Monk fruit in but as a dessert that is versatile, it was fun to do since my cooking days have been limited, it is great. Will definitely give it as a dessert gift to my neighbors and friends who are widows.

    1. Katerina says:

      That sounds like a sweet and thoughtful gift! I’m sure your neighbors and friends will appreciate it. 🙂

  2. Frankie says:

    Great recipe for dessert for me today. Helped me avoid pies, ice cream, etc.

    1. Katerina Petrovska says:

      I’m very glad you enjoyed it! Thank you so much! 🙂

  3. Mdshome says:

    Beat a little extra heavy whipping cream and monk fruit sweetener to add to top before serving.

  4. Fran says:

    Want to use regular sugar so how much would I use in this recipe…thank you!

    1. Katerina Petrovska says:

      The ratio for regular powdered sugar and monk fruit powdered sweetener is 1:1 . So you’ll want to use 1/2 cup regular powdered sugar. Then, before adding it to the dessert bowls, taste it and see if you want to add more sugar.

  5. Tom says:

    I used stevia and the taste was really awful. The whipped cream was fine for flavor. The plain pumpkin puree tasted normal. Not sure what happened.

  6. Kathy says:

    What is the ratio to substitute maple syrup for monk fruit powder?

    1. Katerina Petrovska says:

      For every 1 cup of sugar, you would use about 3/4 cup maple syrup, so in this recipe I would start with 1/4 cup maple syrup, taste it, and then adjust as you go along.