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Keto Pumpkin Mousse

4.94 from 417 votes
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This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

This Keto Pumpkin Mousse is an easy keto dessert with the most delicious sweet, smooth, light texture.

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.

One cup of pumpkin only contains 3.8 grams of 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.

Why You’ll Love This Recipe

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? This recipe is perfect because it’s:

  • Full of Pumpkin Spice Flavors
  • Keto-friendly
  • Gluten-Free
  • Egg-Free
  • Nut-Free
  • Grain-Free

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How To Make 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. Cream is generally keto-friendly.
  • 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

Making The Pumpkin Mousse

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.

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

Serve the mousse with my keto candied pecan recipe.

Storage Instructions

This recipe can be stored for up to 3 days in the fridge, in airtight mason jars.

I don’t recommend freezing them as it can degrade the cream.

Frequently Asked Questions

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 a few days in the fridge.

Keto Pumpkin Mousse

More Keto Pumpkin Recipes

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

Did You Like This Recipe?

Leave a comment below or head to our Facebook page for tips, our Instagram page for inspiration, our Pinterest for saving recipes, and Flipboard to get all the new ones!

Keto Pumpkin Mousse

Keto Pumpkin Mousse

3.8gNet Carbs
This Keto Pumpkin Mousse is a healthy cheesecake mousse, low-carb, keto-friendly, and sugar-free.
Prep: 20 minutes
refrigerate 4 hours
Total: 4 hours 20 minutes
Yield: 10 servings
Serving Size: 1 serving
4.94 from 417 votes


This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.


  • 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 powder 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.

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.
Tried this recipe?Mention @sweetashoneyrecipes
Nutrition1 serving
Yield: 10 servings


Serving: 1 servingCalories: 309.7 kcal (15%)Carbohydrates: 5.2 g (2%)Fiber: 1.4 g (6%)Net Carbs: 3.8 gProtein: 3.8 g (8%)Fat: 31.2 g (48%)Saturated Fat: 16.5 g (103%)Polyunsaturated Fat: 2.7 gMonounsaturated Fat: 9.6 gCholesterol: 79 mg (26%)Sodium: 92.4 mg (4%)Potassium: 159.5 mg (5%)Sugar: 3.5 g (4%)Vitamin A: 4851.8 IU (97%)Vitamin B12: 0.1 µg (2%)Vitamin C: 1.4 mg (2%)Vitamin D: 0.8 µg (5%)Calcium: 67.2 mg (7%)Iron: 0.6 mg (3%)Magnesium: 20.2 mg (5%)Zinc: 0.6 mg (4%)
Carine Claudepierre

About The Author

Carine Claudepierre

Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.

I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.

I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet

Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!

All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.

Browse all my recipes with my Recipe Index.

I hope that you too find the recipes you love on Sweet As Honey!

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    19 Thoughts On Keto Pumpkin Mousse
  1. 5 stars
    I made this recipe for our Thanksgiving meal today and it was delicious (I used chopped plain pecans rather than the candied version)! I’m happy to have a sugar-free substitute for pumpkin pie that doesn’t leave me feeling like I’m in sugar coma. Thank you!!!

  2. 4 stars
    I love this recipe and all of your recipes. I am having trouble with the candied pecans. I have tried twice now and the first time I followed the recipe using coconut oil and the microwave. I used granular erythritol. It never became a homogeneous syrup. My pecans when finished roasting and cooling only about half were encrusted together in sugary clumps. The second time I used powdered erythritol and coconut oil in a pan. It made an olive layer and a sugary cinnamon sludge. I poured off the oil and put the sludge on pecans and stirred. The pecans came out dry and darker than with the oil. I am about to try butter in the microwave with granular erythritol. Hopefully this will work best.

  3. 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

  4. 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.

  5. 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.