Keto Pumpkin Mousse

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This keto pumpkin mousse is light, creamy, and full of cozy pumpkin spice flavor. It has the richness of pumpkin cheesecake, but with a softer, fluffier texture that makes it feel a little more special.

I love serving it in small glasses for fall gatherings because it looks pretty without requiring much effort. It’s especially nice for Thanksgiving when the oven is already busy and you want a dessert you can make ahead.

Once chilled, the mousse is smooth, airy, and just sweet enough, with plenty of warm fall flavor in every spoonful.

If you love pumpkin desserts, you may also want to try my keto pumpkin spice latte, keto pumpkin pie, or creamy keto pumpkin soup.

Is Pumpkin Keto-Friendly?

Pumpkin can fit into a keto or low-carb diet when portions are kept moderate. This recipe uses pumpkin puree across four servings, giving the mousse plenty of pumpkin flavor without relying on pumpkin pie filling or added sugar.

What Is Pumpkin Mousse?

Pumpkin mousse is a chilled, creamy pumpkin dessert with a light and fluffy texture. It has some of the richness of pumpkin cheesecake, but it’s softer and airier and doesn’t require any baking.

This version is made without added sugar and flavored with warm pumpkin pie spice, making it an easy fall or Thanksgiving dessert.

Why You’ll Love This Keto Pumpkin Mousse

• It’s creamy, fluffy, and full of pumpkin spice flavor.
• It takes about 5 minutes of active prep, then chills until set.
• It’s completely no-bake.
• You can make it ahead for Thanksgiving or other fall gatherings.
• It uses 6 simple ingredients, plus an optional whipped cream topping.
• It’s made without added sugar.

Ingredients You’ll Need

You only need a few simple ingredients for this keto pumpkin mousse.

• Cream Cheese – Use full-fat cream cheese softened to room temperature so it blends smoothly with the pumpkin.
• Pumpkin Puree – Use 100% pumpkin puree rather than pumpkin pie filling.
• Heavy Cream – Gives the mousse its rich, creamy texture.
• Pumpkin Pie Spice – Adds the warm cinnamon, ginger, nutmeg, and clove flavors that make this dessert perfect for fall.
• Powdered Sweetener – Use your favorite keto-friendly powdered sweetener. A brown sugar-style replacement also works if you want a deeper flavor.
• Vanilla Extract – Adds extra warmth and rounds out the pumpkin spice flavor.
• Sugar-Free Whipped Cream – Optional for topping. You can use my homemade keto whipped cream.

How To Make Keto Pumpkin Mousse

This is a simple no-bake dessert, but make sure you leave enough time for the mousse to chill before serving.

Make the Mousse

Add 8 oz softened cream cheese, 2 tablespoons powdered sweetener, and 7 oz pumpkin puree to a large mixing bowl.

Using an electric mixer, beat until the mixture is fluffy, creamy, and smooth.

Add 3/4 cup heavy cream, 1 teaspoon pumpkin pie spice, and 1 teaspoon vanilla extract.

Continue mixing until everything is completely combined and the mousse is smooth and creamy.

Chill the Mousse

Divide the pumpkin mousse evenly among 4 small serving glasses.

Refrigerate for at least 4 hours or overnight so the mousse has time to chill and set.

Serve

Top each serving with sugar-free whipped cream and an extra sprinkle of pumpkin pie spice before serving, if desired.

Tips for the Best Keto Pumpkin Mousse

• Make sure the cream cheese is softened to room temperature before mixing so you don’t end up with small lumps.
• Use pumpkin puree, not pumpkin pie filling.
• For an even stronger fall flavor, add a little extra cinnamon or nutmeg.
• Don’t skip the chilling time. The mousse needs at least 4 hours in the refrigerator for the best texture.
• For a neat presentation, spoon or pipe the mousse into your serving glasses before chilling.

How to Store Keto Pumpkin Mousse

Keep the mousse covered with plastic wrap or in airtight containers in the refrigerator for up to 5 days.

Because it needs several hours to chill, this is also a convenient dessert to make the day before you plan to serve it.

How to Serve Pumpkin Mousse

This low carb pumpkin mousse is best served cold straight from the refrigerator.

You can keep it simple with whipped cream and a sprinkle of pumpkin pie spice, or turn it into a more elaborate dessert.

• Make pumpkin parfaits. Layer the mousse with crumbled keto Oreo cookies, keto granola, or pieces of keto brownies.
• Make chocolate pumpkin mousse. Mix in 1 tablespoon of unsweetened cocoa powder for a chocolate-pumpkin variation.
• Use it as a filling. Spoon the mousse over keto pancakes or crepes for a creamy fall-inspired topping.

Pumpkin Pie Filling vs. Pumpkin Puree

Pumpkin puree and pumpkin pie filling are not the same thing.

Pumpkin puree is plain cooked and pureed pumpkin. This is what you want for this recipe.

Pumpkin pie filling is usually already sweetened and seasoned. Using it would change both the sweetness and nutrition of the finished mousse.

Always check the can and choose one labeled 100% pumpkin puree.

Can I Freeze Keto Pumpkin Mousse?

Yes. Portion the mousse into freezer-safe containers, cover tightly, and freeze for up to 1 month.

Thaw it overnight in the refrigerator before serving.

For the best creamy texture, though, I prefer making this mousse a day ahead and storing it in the refrigerator rather than freezing it.

More Keto Desserts

• Keto Pecan Pie
• Keto Pumpkin Waffles
• The Best Keto Cheesecake Recipe
• Easy Keto Chocolate Mousse (5 Ingredients)
• Keto Key Lime Pie Mousse