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Keto Pumpkin Mousse – An Easy Healthy Dessert

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4.84 from 301 votes
By Carine - - 15 Comments

Keto pumpkin mousse is an easy keto dessert with the most delicious sweet, smooth, light texture. You will love the autumnal flavor of this healthy keto dessert with tiny bubbles of whipped cream melting in your mouth.

What is more comforting than a soft, sweet, and light keto pumpkin mousse to celebrate the fall season? I know, I live in New Zealand, and it is Spring here.

But I know I am kind of an exception, living on the other side of the world. So fall recipes it is to celebrate with all of you this beautiful time of the year.

Is pumpkin keto?

Yes, pumpkin is one of the keto-friendly vegetables. It is not the lowest carb vegetable but let say that on a ranking from A to F – F being the worst, it is clearly a B.

This means that 1 cup of pumpkin only contains 3.8 g net carbs. So if you want to indulge in keto pumpkin desserts during the fall season, it is fine! Keep things in moderation. Of course, desserts are still desserts and won’t replace a meal.

How to make a smooth, light keto pumpkin mousse?

The secret of a smooth, light mousse with tiny bubbles is a perfect whipped cream. Scroll down to read more about how to make the perfect whipped cream every time. But first, let’s see the ingredients you need to make the most delicious keto pumpkin mousse.

  • Pumpkin puree – I am using canned pumpkin puree, 100% natural, with no additives. You can make your own puree too if you like but make sure you steam the vegetable to prevent the puree from being too moist. You want a compact, thick pumpkin puree for this recipe, or the mousse will be too runny. Learn how to make your own pumpkin puree.
  • Heavy cream – you must have at least 35% fat from milk in the cream. I noticed as a traveler that heavy cream is not called the same in every country. For example, heavy cream is known as pure cream in New Zealand or creme liquide in France. So look at the percentage of milk fat on the ingredients list to make sure you pick the right one.
  • Sugar-free crystal sweetener – Monk fruit or erythritol or xylitol.
  • Cream cheese – full fat and cold straight out from the fridge for best results.
  • Pumpkin spices – I am using a ready-made combo of pumpkin spices, no added sugar from the store, but you can make your own, see recipe card below.

Keto Pumpkin Mousse

How to make whipped cream?

The success of a tasty, smooth, light mousse is a perfectly whipped cream.

First, make sure you use an electric beater. Next, place the beater attachment and mixing bowl in the freezer for 15 minutes before you start.

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I love to use a glass bowl for the best result. Also, make sure you use full-fat heavy cream straight out from the fridge.

Finally, measure the cream and start whipping at medium speed for 2 minutes until frothy, then increase to high speed for 3-4 more minutes.

The cream is ready when it forms solid trails and a soft stiff peak. Don’t over whisk, or it gets very firm. I recommend 5-6 minutes in total for this keto pumpkin mousse.

Carine from Sweetashoney

Hi! Do you need help to start Keto?

By Carine from Sweetashoney

Can I use heavy whipping cream?

You can use both in this recipe, heavy cream or heavy whipped cream. They are both the same thing, containing at least 36% of milk fat. I do prefer heavy cream as it is easier to whip and holds better if you intend to store the mousse for few days in the fridge.

Keto Pumpkin Mousse

More keto pumpkin recipe

You may also want to try my other keto pumpkin recipe, perfect for bringing to your Thanksgiving table.

xoxo Carine

Recipe Card

Keto Pumpkin Mousse

Keto Pumpkin Mousse
3.8gNet Carbs
4.84 from 301 votes
Prep Time: 20 mins
refrigerate 4 hrs
Total Time: 4 hrs 20 mins
Net Carbs 3.8g
Fat 25.1g
Protein 3g
Calories 250kcal
Author: Carine Claudepierre
10 servings
Easy Keto Pumpkin Mousse a healthy cheesecake mousse, low-carb, and sugar-free.

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Net Carbs
4.84 from 301 votes
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Sugar free candied pecan topping

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  • Make sure you store your whipping bowl and whisk attachment in the freezer for 15 minutes before you start whipping the heavy cream.
  • Bring the bowl and tools out of the freezer. Measure and pour the heavy cream into the cold bowl.
  • Whisk on medium speed for 2 minutes, then increase on high speed and whisk for 2-3 more minutes. It's ready when a firm stiff peak forms. If you like your mousse softer/lighter you can stop when the cream forms a soft stiff peak otherwise beat longer until firm. Set aside in the fridge.
  • In another bowl, whisk on high speed the cream cheese, pumpkin puree, sugar-free crystal sweetener, vanilla extract and pumpkin spices. It shouldn't take more than 2 minutes to get a thick consistent cream.
  • Gently fold half of the pumpkin puree mixture into the whipped heavy cream and combine to incorporate. Add the rest of the pumpkin puree mixture and keep stirring to incorporate and create a consistent mousse. See video for tips.
  • Cover the bowl with a plate or a silicone lid, refrigerate the mousse into the bowl for at least 4 hours or overnight.

Candied pecan

  • Melt the combined coconut oil along with the sugar-free sweetener and spices in a bowl. You can microwave everything for 30 seconds or melt it in a saucepan under medium heat.
  • Pour the liquid over the chopped pecan and stir to evenly cover the nuts.
  • Bake for 10-15 minutes at 320°F (160°C) or until fragrant and roasted.
  • Cool down the candied pecan on a cold surface (plate) for 30 minutes until crispy.

How to serve keto pumpkin mousse?

  • Serve in a glass jar, alternate layers of mousse and pecan crumble or add a drizzle of melted sugar-free chocolate on top of the mousse and the sugar-free candied pecan nuts. Use a piping bag to easily swirl the mousse into jars.
How to make 2 teaspoons of homemade pumpkin spices mix?
Combine 1 teaspoon cinnamon + 1/4 teaspoon ground cloves + 1/4 teaspoon ground nutmeg, + 1/4 teaspoon ginger.
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Nutrition Facts
Keto Pumpkin Mousse
Amount Per Serving (1 serving)
Calories 250 Calories from Fat 226
% Daily Value*
Fat 25.1g39%
Carbohydrates 4.5g2%
Fiber 0.7g3%
Sugar 3.8g4%
Protein 3g6%
Net Carbs 3.8g
* Percent Daily Values are based on a 2000 calorie diet.
EASY KETO PUMPKIN MOUSSE healthy cheesecake mousse, low carb sugar free #keto #ketomousse #mousse #pumpkinmousse #healthy #easy #lowcarb #withheavycreamKeto Pumpkin Mousse

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    15 thoughts on Keto Pumpkin Mousse – An Easy Healthy Dessert
  1. Where does the vanilla extract come into it? It’s listed in the ingredients but I can’t see it written in the method…

    • I am not sure what half and half 10% creamer but from what I can see online this product is made of milk and it’s for coffee. It will probably not whip as cream and your mousse won’t form. I wouldn’t recommend that. Enjoy the recipe on the blog, XOXO Carine

    • In the note it says, mousse only. The toppings are optional and pecan are very low carbs 4g net carbs per 100g, so if you ad one or two it will barely add 0.2g/0/4g net carb per serve. Enjoy the treat, XOXO Carine

  2. 5 stars
    Could you tell me how many cup per serving in your recipes instead of like 10serving per recipe. Some of us can’t figure it out.

    • The whole recipe serve about 4 1/2 cup so 10 serves of 1/2 cup each. The recipe note gives you some precision about serving size if you need. Enjoy the lovely pumpkin mousse! XOXO Carine.

  3. 5 stars
    How many servings per recipe? I couldn’t quite figure that out. By the way, we made this for our Thanksgiving dessert, and it was fabulous! Thank you.

    • Thanks for trying my pumpkin mousse recipe. I am so happy you and your family loved it! The recipe cards says 10 servings. Enjoy ! XOXO Carine.

    • I am using a crystal sweetener in this recipe and I don’t recommend using a liuid sweetener or it will change the texture of the mousse a lot. Your sugar free crystal sweetener options are xylitol, erythritol or if you eat sugar a natural option is coconut sugar. Enjoy the recipe. XOXO Carine.


The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only. The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized. You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.

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