Keto Pumpkin Mousse – Light, Creamy, And Perfectly Spiced

Pumpkin desserts don’t have to mean sugar overload. This keto pumpkin mousse gives you all the cozy fall flavor in a light, creamy spoonful. It comes together fast, feels special, and doesn’t require an oven.

If you love pumpkin pie but want something easier and lower in carbs, this is your sweet spot. Keep a batch in the fridge, and you’ve got dessert ready for weeknights, holidays, or pumpkin cravings anytime.

What Makes This Recipe So Good

• Quick and easy: No baking and minimal prep. You’ll be chilling more than cooking.
• Keto-friendly: Sweetened with a low-carb sweetener and thickened naturally with cream and pumpkin.
• Rich and creamy: Whipped cream gives it that mousse-like lift without feeling heavy.
• Balanced spice: Cinnamon, nutmeg, and a touch of clove bring classic pumpkin pie vibes.
• Make-ahead friendly: It actually tastes better after a little time in the fridge.

What You’ll Need

• Pure pumpkin puree: Not pumpkin pie filling.
  

  Just pumpkin.

• Heavy whipping cream: For that airy, mousse-like texture.
• Cream cheese: Softened, to add body and a slight tang.
• Powdered erythritol or allulose: A powdered sweetener blends best for a smooth texture.
• Vanilla extract: Rounds out the flavor and adds warmth.
• Pumpkin pie spice: Or a mix of cinnamon, nutmeg, ginger, and clove.
• Ground cinnamon: Extra for a bit more depth.
• Pinch of salt: Enhances sweetness and balances the flavors.
• Optional add-ins: A splash of almond extract, a pinch of cardamom, or a dusting of cocoa on top.

How to Make It

1. Soften the cream cheese: Let it sit at room temperature for 30 minutes. This prevents lumps and makes the mousse smooth.
2. Whip the cream: In a chilled bowl, beat heavy whipping cream to stiff peaks. Set aside.
   

   Don’t overmix; stop when it holds its shape.

3. Mix the base: In another bowl, beat the softened cream cheese until fluffy. Add pumpkin puree, powdered sweetener, vanilla, pumpkin pie spice, cinnamon, and a pinch of salt.
4. Adjust sweetness and spice: Taste and tweak. Add a little more sweetener or spice if you like a bolder flavor.
5. Fold in the whipped cream: Gently fold the whipped cream into the pumpkin mixture in two or three additions.
   

   Keep it light to preserve the mousse texture.

6. Chill: Spoon into serving cups and refrigerate for at least 1 to 2 hours. It thickens and the flavors meld.
7. Serve: Top with a dollop of extra whipped cream, a sprinkle of cinnamon, or crushed roasted pecans for crunch.

Keeping It Fresh

• Storage: Cover tightly and refrigerate for up to 4 days. The texture stays silky and the flavor deepens.
• No freezing: Freezing can cause the mousse to separate and turn grainy once thawed.
• Single-serve tip: Portion into small jars or ramekins so you can grab one at a time without exposing the whole batch to air.

Benefits of This Recipe

• Low in carbs: Uses keto-friendly sweeteners and avoids added sugars.
• High satiety: Healthy fats from cream and cream cheese help you feel satisfied, reducing the urge to snack.
• Nutritious pumpkin: Pumpkin brings fiber, beta-carotene, and a naturally creamy texture without a ton of carbs.
• Flexible: Easy to adapt for sweetness, spice level, and toppings.
• Holiday-friendly: A lighter alternative to heavy pies, yet still festive and familiar.

Common Mistakes to Avoid

• Using pumpkin pie filling: It’s pre-sweetened and will kick you out of keto.
  

  Always choose pure pumpkin puree.

• Skipping the softening step: Cold cream cheese clumps and makes a grainy mousse.
• Overwhipping the cream: Whip to stiff peaks, then stop. Overwhipped cream can turn buttery and heavy.
• Not chilling long enough: The mousse needs time to set and develop flavor. Aim for at least an hour.
• Using granulated sweetener: It won’t dissolve as smoothly.
  

  Powdered sweetener gives the best texture.

Recipe Variations

• Maple-kissed: Use a keto-friendly maple-flavored syrup in place of some sweetener for a warm maple note.
• Mocha pumpkin: Add 1 teaspoon instant espresso powder and dust tops with cocoa for a cozy coffee twist.
• Nutty crunch: Fold in chopped toasted pecans or walnuts, or sprinkle them on top for texture.
• Dairy-light option: Swap half the cream cheese for full-fat coconut cream and use coconut whipped cream for a hint of coconut.
• Extra protein: Beat in an unflavored or vanilla whey isolate scoop. Add gradually and adjust sweetener to taste.
• Spice-forward: Increase ginger and clove for a punchier profile, or add cardamom for a fragrant twist.
• Parfait style: Layer mousse with crushed roasted nuts or keto granola in clear glasses for an easy dessert cup.

FAQ

Is pumpkin keto-friendly?

Pumpkin is moderately low in carbs and works well in small portions. In this mousse, it adds body and flavor without pushing the carb count too high, especially when balanced with cream and low-carb sweetener.

Can I use a different sweetener?

Yes.

Powdered erythritol, allulose, or monk fruit blends work well. If you only have granulated sweetener, pulse it in a blender to powder it for a smoother texture.

How do I fix a runny mousse?

First, chill it longer. If it’s still loose, whip a little extra cream to stiff peaks and gently fold it in.

Make sure you measured the pumpkin and didn’t add extra liquid like milk.

What if I don’t have pumpkin pie spice?

Use 1 teaspoon cinnamon, 1/4 teaspoon ginger, 1/8 teaspoon nutmeg, and a tiny pinch of clove. Adjust to taste if you like it stronger.

Can I make it ahead for a party?

Absolutely. Prepare it the day before, portion into cups, and garnish just before serving.

It holds up nicely and keeps the texture you want.

Is there a dairy-free version?

Swap cream cheese with thick coconut cream and use coconut whipped cream. The flavor will lean slightly coconut, but it stays rich and satisfying.

How many carbs are in a serving?

Exact numbers depend on brands and portions, but a typical serving using erythritol or allulose is usually in the single digits of net carbs. For accuracy, calculate using your specific ingredients.

Can I use a stand mixer or hand mixer?

Either works.

A hand mixer gives you more control when you’re whipping cream and blending the base. Just be careful not to overbeat.

Why is my mousse grainy?

Graininess usually comes from cold cream cheese or coarse sweetener. Soften the cream cheese fully and use powdered sweetener for a silky finish.

How long should I chill it?

One to two hours is ideal, though overnight is even better.

The flavors meld and the texture becomes extra smooth.

In Conclusion

Keto pumpkin mousse is the kind of dessert that feels indulgent but fits your goals. It’s quick to make, simple to customize, and reliably crowd-pleasing. Keep the ingredients on hand and you can whip it up whenever the pumpkin mood strikes. Smooth, spiced, and satisfying—this is fall in a cup without the sugar crash.