Low Carb Keto Cottage Cheese Pumpkin Mousse

If you’re a pumpkin lover, this low carb keto high protein cottage cheese pumpkin mousse is a creamy delicious mousse that has 15 grams of protein and 5 grams net carbs!

Low Carb Pumpkin Mousse

If you’re into cozy flavors but want to keep things light and guilt-free, this Low Carb High Protein Pumpkin Cottage Cheese Mousse might just become your new favorite treat. 

Picture this: creamy pumpkin mixed with cottage cheese, whipped up into a fluffy, luscious mousse that’s both satisfying and super easy to whip together. It’s kind of like dessert and a protein boost had a baby, and honestly, that’s a win-win in my book.

Whether you’re following a keto diet, low carb diet or just looking to reduce your sugar intake, this recipe can fit into your macros for the fall season.

What Makes This Recipe Great

​Low carb and high protein, all in one.This recipe nails that balance of being low in carbs while packing a solid protein punch, thanks to cottage cheese. You get to enjoy a tasty pumpkin dessert without worrying about messing up your macros.

MMM™ Approved– If you’re in Midlife like me, my midlife macro method is more of a moderate fat approach with high protein focus and still low carb. This recipe fits perfectly whether for a deficit day for weight loss or in maintenance. 

Super simple ingredients. With just a few things you probably already have in the fridge or pantry, this mousse comes together fast. No complicated steps or weird equipment needed—just mix, blend, and chill. It’s perfect for busy days when you want something tasty without fussing in the kitchen.

Creamy and fluffy texture. The cottage cheese adds a smooth creaminess, while whipping the mixture up creates this airy mousse that feels light yet satisfying. It’s like enjoying that pumpkin pie filling at this time of year, but without the heaviness or the crust.

Simple Ingredients and Substitutions

​Cottage Cheese is the main ingredient for both protein and creaminess. If you’re not a fan of curds, you can swap it with a smooth ricotta or even Greek yogurt for a slightly different texture but still loads of protein.

Pumpkin Puree– Canned pumpkin puree that only has pure pumpkin in it and nothing else added works best here for that rich, natural pumpkin flavor.

Make sure it’s 100% pumpkin and not pie filling since that often has added sugars and spices. Fresh roasted pumpkin can work as well but might need a bit more mashing.

Sweetener-I like using a low-carb sweetener like pumpkin liquid stevia but monk fruit is good too. If you’re not sugar free, a little maple syrup or honey can be a nice natural touch but will add carbs.

Vanilla extract helps bring out the whole dessert vibe. Pure vanilla is best, but imitation vanilla extract works in a pinch.

Spices-Classic pumpkin pie spices—cinnamon, nutmeg, and a pinch of clove—round out the flavor nicely. If you don’t have them all, just cinnamon is totally fine and still yummy.

Brenda’s Pro Chef Tips

#1 Use full-fat cottage cheese for creaminess.

Choosing full-fat cottage cheese gives you that rich texture and better mouthfeel. Low-fat versions tend to be grainy and dry, which isn’t quite what you want in a mousse.

#2 Blend until ultra-smooth- For best results, make sure to blend the cottage cheese and pumpkin really well to get rid of any lumps.

A high-speed blender or food processor does the trick, but a good whisk and patience work too—just keep at it for a few minutes.

#3 Chill the mousse for best texture.

Once mixed, let the mousse chill for at least an hour in the fridge. This helps the flavors meld and gives you that nice, firm mousse texture rather than something runny.

#4 Adjust sweetness gradually

Start with less sweetener than you think you need and taste as you go. Everyone’s sweet tooth is different, and it’s easier to add more than to fix something too sweet.

#5 Experiment with toppings

Try toasted nuts, or roasted pumpkin seeds, a sprinkle of cinnamon, or a drizzle of sugar-free caramel on top. It adds a little crunch or extra flavor punch without complicating the recipe.

Best Store-Bought Brands 

​Cottage Cheese: Green Valley lactose free cottage cheese is what I usually use or Lactaid brand. Good Culture and Daisy are great classic choices too for high-quality, creamy cottage cheese with just the right texture that blends smoothly into desserts like this mousse.

Pumpkin Puree: Libby’s 100% Pure Pumpkin
Libby’s is widely loved for its consistent flavor and smooth texture, making it perfect for any pumpkin recipe, including this mousse.

Vanilla Extract: Nielsen-Massey Madagascar Bourbon Pure Vanilla Extract
This vanilla extract is a bit pricier but worth it for the rich, authentic flavor that adds a nice depth to your dessert.

Flavor Boosters

Add a dollop of whipped cream
Throw a little heavy whipping cream into a whipped cream dispenser and add a dollop on top to turn this mousse into an even richer treat—totally optional but always a hit.

Mix in some espresso powder
For a subtle mocha twist, blend in a pinch of espresso powder. It adds a bit of complexity and pairs surprisingly well with pumpkin.

Stir in chopped toasted pecans
Tossing in some toasted pecans gives a crunchy texture that contrasts nicely with the smooth mousse and adds a nutty note.

Drizzle with sugar-free caramel
A sugar-free caramel drizzle amps up the sweetness and makes this feel a bit more like a fancy dessert without the guilt.

Sprinkle cinnamon or pumpkin spice
Just adding a little extra spice on top before serving creates that warm, cozy vibe for the perfect autumn feel.

Troubleshooting Common Problems

Mousse is Too Lumpy
Make sure to blend the cottage cheese really well, and if lumps persist, passing the mixture through a fine mesh sieve can smooth it out.

Mousse is Too Runny
Chilling is key—give it enough time in the fridge to set properly. If it’s still too runny, adding a bit more cottage cheese or some cream cheese can help firm it up.

Pumpkin Flavor is Too Mild
Boost the flavor a bit with more pumpkin pie spices. A dash of maple extract can also enhance that autumn vibe.

Too Sweet or Not Sweet Enough
Adjust your sweetener carefully by tasting as you blend. Remember, some sweeteners can taste sweeter when cold, so err on the side of less.

Aftertaste from Sweetener
If your low-carb sweetener has an aftertaste you don’t love, try mixing in a bit of vanilla extract or cinnamon to mask it.

Freezing & Storing Leftovers

Freezing:
You can freeze this mousse in an airtight container or individual cups for 1-2 months. Thaw it in the fridge overnight before enjoying; the texture might be slightly less airy but still tasty.

Storing:
Keep leftover mousse covered in the fridge for up to 3 days. Give it a quick stir before serving as some separation may occur, but it’s still delicious.

More Low Carb Pumpkin Recipes

Pumpkin Waffles

Pumpkin Cottage Cheese Bread

90 Second Pumpkin English Muffin

​Pumpkin Cheesecake Mousse

Low Carb Keto High Protein Cottage Cheese Pumpkin Mousse