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Pumpkin Mousse Recipe – Low Carb, Sugar Free

Published: · Modified: by 17 Comments - This post may contain affiliate links. See Disclosure

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A quick to make low carb pumpkin mousse. Serve this sugar free mousse as is or add it to a pie crust to make a tasty no bake pie.

Sugar free pumpkin mousse recipe

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Happy Thanksgiving! I was scheduled to go to work today. And, I was a little bummed that I wouldn’t have time to make a traditional Thanksgiving meal for my family.

But, I did some last minute grocery shopping and picked up a turkey breast that I could put in the crockpot before leaving the house. I also picked up some items for side dishes that I could quickly put together for dinner when I got home.

How to make low carb pumpkin mousse

To my surprise, I woke up this morning and found my pager buzzing a message that my support was no longer needed and I did not have to go into work. I just had to be available for on call.

I did make a couple regular desserts for my husband and kids as well as a sugar free cherry cobbler for me. However, I’ve been craving some pumpkin so I decided to whip up a quick pumpkin mousse this morning.

Low carb pumpkin mousse with no sugar added

Because it’s such an easy recipe, it didn’t take long to make this low carb dessert. Like most mousse, it’s non-bake and whips up with an electric mixer.

You can easily make this treat from start to finish in less than five minutes. For the sweetener, you can use any low carb sugar replacement that you prefer.

Keto low carb pumpkin mousse

I used Truvia because it’s easy to find in local markets. It’s a sweetener made from stevia and erythritol.

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. I’m going to try that next time as I’m always searching for super easy holiday low carb pie recipes.

Low Carb Pumpkin Mousse Sugar Free Recipe

Pumpkin mousse recipe

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Pumpkin mousse recipe

Low Carb Pumpkin Mousse

Author: Lisa MarcAurele
4.75 from 4 votes
A quick to make sugar free pumpkin cheesecake mousse. Serve as is or add to a low carb pie crust to make a tasty no bake pie.

Recipe Video (Click on Image to Play)

Prep Time5 mins
Total Time5 mins
Course: Dessert
Cuisine: American
Print Pin Review Recipe
Servings 8 servings
Calories 165

Ingredients

  • 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
  • 5 tablespoons Truvia or 18 packets sweetener (about ¾ cup sugar)
  • 1 ½ teaspoon pumpkin pie spice
  • 15 ounces pumpkin puree
  • 1 cup whipping cream whipped
US Customary – Metric

Instructions

  • 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.

Notes

Gelatin and water are used only to stabilize the mousse. They can be left out if desired.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

low carb yum 5-ingredient keto

Nutrition

Serving: 111g | Calories: 165 | Carbohydrates: 5.7g | Protein: 3.8g | Fat: 14.7g | Saturated Fat: 9.2g | Cholesterol: 48mg | Sodium: 94mg | Potassium: 160mg | Fiber: 1.6g | Sugar: 1.9g | Vitamin A: 8800IU | Vitamin C: 3.3mg | Calcium: 50mg | Iron: 1.1mg

Additional Info

Net Carbs: 4.1 g | % Carbs: 10 % | % Protein: 9.3 % | % Fat: 80.7 % | SmartPoints: 7
Values 
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
)

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Note 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.

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Unauthorized use of this material without written permission from Lisa MarcAurele 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.

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Lisa-Profile

Lisa MarcAurele has been creating keto friendly recipes since 2010. She enjoys experimenting in the kitchen to create low sugar foods that taste like high carb favorites!

Lisa's recipes have been featured on popular magazine sites including Fitness, Shape, Country Living, Women's Health, and Men's Health. Her long-awaited cookbook, 5-Ingredient Keto, is also a popular go-to for those on a low-carb lifestyle. Learn more about Lisa....

Reader Interactions

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    Recipe Rating




  1. John McClellan

    5 stars
    Thank you .just made this and love it.was very easy to fallow and taste delicious

    Reply

  2. JD

    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?

    Reply

    • Lisa MarcAurele

      I’ve used Kite Hill almond flour cream cheese style spread and coconut cream.

      Reply

  3. Holly

    Lisa can you give me ideas on how to lower the cholesterol in this pumpkin mousse recipe please?

    Reply

    • Lisa MarcAurele

      You’ll have to sub out the heavy cream and or cream cheese.

      Reply

  4. Naomi LaRue

    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.

    Reply

    • Lisa MarcAurele

      Knox is a bit stronger so you’ll need a slightly smaller amount.

      Reply

  5. Lois

    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?

    Reply

    • Lisa

      I divide it into 8 serving dishes which is about a cup each.

      Reply

  6. Debra

    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?

    Reply

    • Lisa

      You have to dissolve the gelatin first in a small amount of hot water or a hot mixture.

      Reply

    • Lisa

      The gelatin needs to be completely dissolved before slowly streaming blending into the mix with the electric mixer on.

      Reply

  7. Jennifer Eloff

    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!

    Reply

    • 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.

      Reply

  8. Sue

    5 stars
    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

    Reply

    • Lisa

      This is about 3/4 cup of sugar. I have updated the recipe to reflect this.

      Reply

      • Sue

        Thanks!