Keto pumpkin mousse is an easy keto dessert with the most delicious sweet, smooth light texture. You will love the fall 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 fall season? I know, I live in New Zealand and it is Spring in 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 on 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, no additives. You can make your own puree too if you like but make sure you steam the vegetable to avoid the puree to be too moist. You want a compact thick pumpkin puree for this recipe or the mousse will be too runny
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 at room temperature for best results
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 starts. I love to use a glass bowl for best result. Also, make sure you use full-fat heavy cream, straight out from the fridge. Finally, measure 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 soft stiff peak. Don’t over whisk or it gets very firm. I recommend 5-6 minutes in total for this keto pumpkin mousse.
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.
More keto pumpkin recipe
You may also want to try my other keto pumpkin recipe, perfect to bring on your Thanksgiving table.
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 is ready when a firm stiff peak form. If you like your mousse softer/lighter you can stop when the cream form 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 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 gently 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 silicon lid, refrigerate the mousse into the bowl for at least 4 hours or overnight.
Melt the combine coconut oil along with the sugar free sweetener and spices in a bowl. You can microwave everything for 30 seconds or melt in a saucepan under medium heat.
Pour the liquid over the chopped pecan and stir to eveny cover the nuts.
Bake for 10-15 minutes at 160C 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 glass jar, alternate layers of mousse and pecan crumble or simply add a drizzle of melted sugar free chocolate on top of the mousse and the sugar free candied pecan nuts. Use a pipping bag to easily swirl the mousse into jars.
Net carb per serve (mousse only, serve 10, 1/2 cup per serve): 3.8 gHow to make 2 teaspoon of homemade pumpkin spices mix ?Combine 1 teaspoon cinnamon + 1/4 teaspoon ground cloves + 1/4 teaspoon ground nutmeg, + 1/4 teaspoon ginger
Keto pumpkin mousse
Amount Per Serving (1 serve)
Calories 250Calories from Fat 226
% Daily Value*
Net Carbs 3.8g
* Percent Daily Values are based on a 2000 calorie diet.