This easy, keto, sugar-free pumpkin mousse is made with just 6 simple ingredients and is a must make for your keto holiday season! It's gluten free, low carb and even can be made dairy free!
This creamy sugar-free pumpkin cheesecake mousse has a light and fluffy texture, and requires little effort in the kitchen! It's low carb, keto and diabetic friendly!
My pumpkin cheesecake mousse recipe went viral back in September 2013, and I knew it needed to be back up in the forefront with some updated photos. So those who are new to my blog and those new as email subscribers can enjoy this easy 6 ingredient deliciousness!
IS PUMPKIN KETO?
Pumpkin isn't one of the lowest vegetables for a keto diet, but in small amounts you can enjoy some without kicking yourself out of ketosis. How many carbs you eat on your keto diet should and can vary because we are all individuals and one person may not have any issues with a higher amount of carbs than someone else.
1 cup of canned pumpkin has 19.8 grams of carbs. ½ cup canned pumpkin has 9.9 grams. My recipe uses an entire can of pumpkin which is 15 ounces BUT we are making 12 servings which means it's less than 3 grams per serving.
With the cream cheese, pumpkin and a small amount of carbs coming from the heavy cream you are looking at 5 total carbs per serving and 4 net carbs.
INGREDIENTS FOR SUGAR FREE PUMPKIN MOUSSE
Cream Cheese- Full -fat cream cheese will provide you the best texture and taste and make this dessert very satiating and satisfying.
Canned Pumpkin- Make sure you get pure pumpkin and that is the only ingredient. Be careful of canned pumpkin pie filling which is full of sugar, avoid it for a low carb and keto diet.
Heavy cream- Heavy cream is the main ingredient here to make a decadent and smooth texture. Heavy whipping cream and heavy cream are interchangeable in recipes. Do not use a low fat cream option as it won't whip and create a fluffy texture.
Pumpkin pie spice- Pumpkin pie spice combines the following spices; nutmeg, cloves, cinnamon and allspice. If you can't find pumpkin pie spice, simply combine those and this will taste perfect!
Vanilla extract- A simple ingredient that just balances out the pumpkin flavor and makes everything delicious!
Pumpkin Liquid Stevia- I love using liquid flavored stevia's but if you're not a fan, really any low-carb sweetener you like is fine. Please read below about best low-carb sweeteners for this pumpkin mousse.
HOW TO MAKE KETO PUMPKIN MOUSSE
1. In a KitchenAid or stand mixer blend cream cheese, pumpkin, spice, sweetener, salt and vanilla extract together until smooth.
2. Pour the heavy cream into a bowl and use an electric mixer to whip until stiff peaks form. Fold your whipped cream into the pumpkin cream cheese mixture until well combined.
3.Taste and adjust sweetener to your liking if needed.
4. Pipe into serving glasses and top with cacao nibs or brown sugar sub. Best if chilled about an hour to set and thicken but still fantastic to enjoy immediately!
LOW CARB SWEETENER OPTIONS
When it comes to a smooth, sugar-free, keto dessert that isn't baked, you need a low-carb sweetener that isn't going to cause grit and grainy texture. The best options for a creamy keto mousse like this is liquid low-carb sweeteners. My favorite of course is Sweetleaf Pumpkin Stevia but Vanilla Stevia would also work just fine.
If you want to use Monk Fruit I would suggest liquid form and then you can swap out my pumpkin stevia with the same amount since they have about the same level of sweetness.
Here's my Sweetener Guide & Conversion Chart!
Low Carb Brown Sugar Substitutes
My pumpkin mousse is topped with some Sukrin Gold (brown sugar sub). Swerve now has a wonderful brown sugar sub that packs like regular brown sugar and tastes wonderful. Lakanto Golden which is another fine option.
BEST TOOL FOR PIPING MOUSSE
You don't have to use a piping tool to make the mousse swirl in the glass, but it makes it oh so much prettier. I, for one, am not good with a pastry bag so I bought a Wilton Dessert Decorater gadget I love and helps me tremendously. Yes a pastry bag might be nice to just get to throw away, but I don't have the talent for using it.
HOW TO MAKE PUMPKIN MOUSSE DAIRY FREE
It isn't hard at all if you want to make this pumpkin cheesecake mousse dairy free. I would suggest swapping the cream cheese I used for a vegan cream cheese. If you only have a lactose intolerance than the Lactaid brand has a lactose free cream cheese that is delicious.
Swap the heavy cream used in this recipe for Dairy Free Whipped Cream made with canned coconut milk, it works like a charm!
Surprisingly even my kiddies were won over with this dessert and I thought it would just be for the adults in the house, HA, I was very wrong! The kiddies loved it and I had to share.
I'm a lover of cheesecake and all things creamy like mousse! I just recently shared my Peanut Butter Mousse which tastes like a peanut butter cup as my hubby stated! I've got some other mousse flavors you might enjoy if pumpkin isn't your thing. Try my Butterscotch Cheesecake Mousse, Cappuccino Cheesecake Mousse, Mocha Mousse, or my Coffee Ricotta Mousse all fantastic choices!
HOW TO SERVE PUMPKIN MOUSSE
You could serve this entire recipe in my coconut flour pie crust and turn it into a pie instead of single servings. Top with some beautiful sugar free whipped cream!
I enjoy serving it in perfect little glasses for portion control.
You could also serve this in a large bowl and use it as a dip with my Vanilla Wafer Cookies!
MORE SUGAR FREE PUMPKIN RECIPES
KETO PUMPKIN CHEESECAKE MOUSSE
Low Carb Pumpkin Cheesecake Mousse
- 16 ounces cream cheese room temp
- 15 ounce canned pumpkin not pumpkin pie filling
- 2 teaspoons pumpkin pie spice or use cinnamon, ginger, nutmeg, cloves
- 1-2 teaspoons Pumpkin Spice liquid stevia or Vanilla Stevia to taste
- 1 teaspoon vanilla extract
- ¼ teaspoon salt
- 2 cups heavy cream
- Optional toppings: Sukrin Gold Brown Sugar Substitute
- In a KitchenAid or stand mixer blend cream cheese, pumpkin, spice, sweetener, salt and vanilla extract together until smooth.
- Pour the heavy cream into a bowl and use an electric mixer to whip until stiff peaks form. Fold your whipped cream into the pumpkin cream cheese mixture until well combined.
- Another method is to simply pour in the heavy cream after mixing the cream cheese, pumpkin , spices, and sweetener. Whip everything together rather than fold in separately. This is how I did it in my video but some people have said it didn't whip well for them.
- Taste and adjust sweetener to your liking if needed.
- Pipe into serving glasses and top with cacao nibs or brown sugar sub. Best if chilled about an hour to set and thicken but still fantastic to enjoy immediately!
- Keep refrigerated until ready to serve.
I don't like liquid Stevia. How much powdered erythritol or Swerve sugar do I use in place of the liquid?
It's really to taste on the sweetener of choice, maybe start with less like 1/4 cup as you can always add more to your preference.
How is it sugar-free if Cream cheese has 1.1 grams of sugar per ounce?
I've been craving cinnamon rolls with cream cheese frosting! No no on keto. I'm going to work this recipe into a cinnamon base instead of the pumpkin. This should satisfy the craving while getting my fats in!
Love your site. Can you direct me to the link to buy the piping bags and attachments. The one you use when making the LOW CARB PUMPKIN CHEESECAKE MOUSSE.
Mine came out like soup for some reason. I think it needs to be whipped for longer than 5 minutes on high speed. We also couldn’t taste the pumpkin very much. Is it possible to use 2 cans?
This turned out great in terms of texture! My personal preference is to keep the cream cheese and pumpkin to a 1:1 ratio so I would only use one cream cheese or if you do two then add more pumpkin. Just my personal preference as I love the pumpkin flavor and it came out very rich 2:1.
This has quickly become my T1D adult son's favorite treat. He wishes I had found this when he was a kid. I am making him a batch to take back to his apartment tonight. Thank you!
Can I ask what site you run the macros through? I put it through Carb Manager and the macros came out much different.
Net Carbs info
Diabetes Carbs info
I was craving a treat tonight and this definitely hit the spot! I have a feeling this will show up at Thanksgiving dinner. Thank you for the recipe!
Heather Van Hoof
A wonderful treat for people following a keto diet! Thank you 🙂
Could I make this into a pie?
Like, make as usual, just pipe it into a Keto pie crust instead of individual cups??
I think that's a great idea!
Going to make this! Would it be good in a pie shell??
Was going away for a week so tossed in freezer. Froze great! Put in microwave about 20 secs and was just enough. Or leave in fridge to thaw some. Halved recipe and turned out just fine. I didn’t like it as well as pb mousse but still good.