Here is a quick-to-make, keto pumpkin mousse! Serve this sugar-free mousse as is, or add it to a pie crust to make a tasty no-bake dessert.
During the busy fall season, it's really easy to run out of time before big parties or dinners. Luckily, you can make this treat from start to finish in less than five minutes. Save this keto mousse recipe because you can serve it quicker than the time it takes to run to the store for something pre-made.
Because it's such an easy recipe, it didn't take long to make this low-carb dessert. Like most mousse, it's no-bake and whips up with an electric mixer.
You are going to love this dessert!
Save some extras in the refrigerator because it also makes a fantastic snack when you are craving something sweet. Plus, it won't derail your diet!
It's a totally guilt-free fall dessert.
Ingredients Needed For Pumpkin Mousse
The ingredients are easy to find at your local grocery store. Here's a bit more information about what I used in this delicious keto mousse.
Use grass-fed, sugar-free gelatin. It should be plain and unflavored if you want the mousse to taste like keto pumpkin pie.
Whenever you are making keto desserts, use full-fat cream cheese. Your body burns fat for energy when you are in ketosis, and cream cheese is an excellent source of these healthy fats!
For the sweetener, you can use any low-carb sugar replacement that you prefer.
I used Truvia because it's easy to find in local markets. It's a sweetener made from stevia and erythritol.
Tip: Check out this guide all about keto sweeteners and sugar substitutes to find one that works best for you!
Pumpkin Pie Spice
You can make your own pumpkin pie spice or buy it in a jar at the grocery store. It's basically a combination of cloves, cinnamon, nutmeg, and allspice.
Yes, this mousse has real pumpkin in it! Use canned pumpkin for a quick recipe, or puree fresh pumpkin.
The whipping cream is the secret to the really delicate texture. Use full-fat heavy whipping cream for the best results. Check out my recipe for keto whipped cream!
Please note: Check out the recipe card at the bottom for a full list of ingredients used to make this low-carb recipe.
- When you add the whipping cream, be very careful and fold it into the rest of the mousse.
- Allow the cream cheese to soften at room temperature before you mix it with the sweetener. This will make it easier to stir.
- For the best results, chill the mousse for an hour before serving it.
How To Make Keto Pumpkin Mousse
All the exact steps for this delicious low-carb mousse are in the printable recipe card at the bottom of this post. First, I have some extra tips and some step-by-step photos so you can see how I made it.
Mix The Gelatin With Water
Sprinkle gelatin over 1 tablespoon cold water in a small bowl to soften it. Let it set for a minute and stir it gently.
Pour in 2 tablespoons of boiling water and stir until the gelatin is completely dissolved.
Sweeten The Cream Cheese
Mix the cream cheese with your sugar-free sweetener until it is well-blended. You can use an electric mixer or wooden spoon for this step, whichever is easiest for you.
Add The Pumpkin And Whipped Cream
Next, stir in the pumpkin pie spice and pumpkin until it is well combined.
Gradually stir in gelatin until well blended. Fold in whipped cream, then beat until fluffy.
Chill Pumpkin Mousse
Spoon into individual serving dishes. Chill for at least 1 hour. Then, enjoy!
What To Serve With Pumpkin Mousse
Since this is pretty much the perfect fall dessert, I like to serve it at parties with some of my other favorite low-carb desserts. This chocolate dream pie is the perfect thing to eat with it.
These keto pumpkin donuts have lots of the same spices and tastes, so serve them along with it.
For a deeper flavor profile, make this yellow squash bread - the perfect companion to the light and fluffy mousse!
Frequently Asked Questions About Pumpkin Mousse
Before I get to the recipe, here are some questions people often ask about making keto pumpkin mousse.
What can I add on top of the mousse?
There are so many fun things you can add on top of this dessert. Pipe some extra whipped cream on top. Sprinkle some sugar-free chocolate shavings or add a dash of unsweetened coconut.
You can also add some keto granola on top for a little bit of crunch!
How do you store extra pumpkin mousse?
Store extra mousse in an airtight container in the refrigerator for up to 3 days. After about 3 days, the texture will deteriorate.
Can you use this in a low-carb pie?
Yes, you could use this low-carb pumpkin mousse recipe for making a pie as well. Just spread it out into your favorite low-carb pie crust.
It would also make a delicious no-bake pumpkin cheesecake pie. Next time, I'm going to try that as I'm always searching for super easy holiday low-carb pie recipes.
Can you double this low-carb dessert?
Yes, you can definitely double it! In fact, if you do double it, you can place the extra in a trifle dish and serve it at a party or large family dinner.
How do you make it look pretty in the glass jars?
The best way to create a wow-inducing pumpkin mousse is to pipe it into the glass jars with a frosting piping bag. Have fun and use different types of tips until you get the look you want!
This is such a light and fluffy dessert. It will shock you how delicious it is and that it has barely any carbs. Feel free to indulge in a few servings! Don't tell anyone it's a keto dessert - they won't be able to tell.
More Low-Carb Desserts
If you enjoyed this keto pumpkin mousse recipe, here are some more keto-friendly desserts you should try next. They are some of my all-time favorites!
- Easy Oreo Chaffles have a rich chocolate taste and soft creamy filling - and only 2g net carbs.
- Keto Chocolate Cream Cheese Truffles only have 2g net carbs each and are covered in a crunchy coating.
- Healthy Gluten-Free Bluberry Crisp oozes with sweet flavors and is topped with a crispy crumble crust.
- Sugar-Free White Chocolate Pudding is another no-bake treat that you can serve in individual glass bowls.
- Keto Cinnamon Rolls are made with coconut flour and have a sugar-free glaze that melts in your mouth.
Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!
Low Carb Pumpkin Mousse
- 1 packet grass-fed gelatin about 7 grams or 2 ½ teaspoons
- 1 tablespoon cold water
- 2 tablespoons boiling water
- 8 ounces cream cheese softened
- ½ cup powdered sweetener add more if needed
- 1 ½ teaspoon pumpkin pie spice
- 15 ounces pumpkin puree
- 1 cup whipping cream whipped
- Sprinkle gelatin over 1 Tablespoon cold water in small bowl to soften.
- Pour in 2 Tablespoons boiling water and stir until gelatin is completely dissolved.
- Mix cream cheese with sweetener until well blended.
- Blend in pumpkin pie spice and pumpkin until well combined.
- Gradually stir in gelatin until well blended. Fold in whipped cream then beat until fluffy.
- Spoon into individual serving dishes. Chill at least 1 hour.
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Array ( [serving_size] => 111 [calories] => 165 [carbohydrates] => 5.7 [protein] => 3.8 [fat] => 14.7 [saturated_fat] => 9.2 [cholesterol] => 48 [sodium] => 94 [potassium] => 160 [fiber] => 1.6 [sugar] => 1.9 [vitamin_a] => 8800 [vitamin_c] => 3.3 [calcium] => 50 [iron] => 1.1 [serving_unit] => g )
Notes on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
© LowCarbYum.com - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.
First published on November 24, 2011. Updated on September 23, 2021, with new images and additional recipe information.
Thank you .just made this and love it.was very easy to fallow and taste delicious
What can be substituted for the cream cheese and whipped cream for non diary? I've seen coconut whipping but I haven't seen anything to use instead of cream cheese. Any suggestions?
I've used Kite Hill almond flour cream cheese style spread and coconut cream.
Lisa can you give me ideas on how to lower the cholesterol in this pumpkin mousse recipe please?
You'll have to sub out the heavy cream and or cream cheese.
Can Knox gelatin be used in same amounts? Will this stay stabilized out side the refrigerator for a while? Looking to make this for a SF dessert choice for a shower TONIGHT lol.
Knox is a bit stronger so you'll need a slightly smaller amount.
Looks wonderful, but It’s hard to log low carb food on apps if the serving size is not added to recipe. Do you know the serving size?
I divide it into 8 serving dishes which is about a cup each.
I made this today and I did something wrong. I've never worked with gelatin before and when I added the dissolved gelatin to the mixture, it turned into little balls of gelatin. What did I do wrong?
You have to dissolve the gelatin first in a small amount of hot water or a hot mixture.
The gelatin needs to be completely dissolved before slowly streaming blending into the mix with the electric mixer on.
I just found your blog from Carolyn's blog links. Cool. I think I have seen it before but at the time, it did not look like it was active. I will link to your blog from mine. Lovely recipes, Lisa!
Thanks Jennifer! Just received the Low-Carbing Among Friends cookbook and can't wait to try some of your recipes. I don't have as much time for the blog as I used to, but I try to update a few times a month.
Hi Lisa, This looks delicious. Could you tell me how much 5Tbls of Truvia or 18packets of sweetener would be equal to in terms of sugar? LC sweeteners all seem to run different so I usually like to know how much suger would be in a recipe so I can tell how much sweetener to use. For instance, the liquid I use would be 6 drops equals 1/4 cup of sugar. Thank you, Sue
This is about 3/4 cup of sugar. I have updated the recipe to reflect this.