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Keto Pumpkin Mousse


Are you looking for a tasty keto-friendly dessert that features pumpkin as the star? Impress your family and friends with this easy keto pumpkin mousse recipe.

Made with simple ingredients, this low carb pumpkin mousse is not only delicious, it’s one you can whip up rather instantly.

There is no need to turn on the oven or stove with this pumpkin mousse and it’s made with pumpkin puree for when you are craving the flavors of pumpkin and want it to be fuss-free.

Not only does using pumpkin puree speed things up in the kitchen, but I also find the flavor of pumpkin is more pronounced if coming from a can. Which is especially nice in a mousse recipe.

What makes this pumpkin mousse so great is that this keto pumpkin mousse is ridiculously easy to make and can be made in advance, meaning you will have a gourmet dessert ready whenever you want one. 

You can serve this right away or prepare it up to 3 days ahead of time for later.

If you’re a fan of fall flavors, be sure to also check out our collection of keto pumpkin recipes which is loaded with keto pumpkin dessert recipes.

I have a recipe for a no-bake keto pumpkin cheesecake minis that inspired this recipe that you might also want to make.



Keto Pumpkin Mousse

Easy Keto Pumpkin Mousse

Easy Keto Pumpkin Mousse

I enjoy making this recipe at the beginning of pumpkin season since I know that it won’t heat up my kitchen, a major plus for those of us living in warmer climates.

But it’s also a great option when you have to create a holiday dessert and the oven is busy with all the other menu items.

What makes this pumpkin mousse so great is that this keto pumpkin mousse is ridiculously easy to make and can be made in advance, meaning you will have a gourmet dessert ready whenever you want one.

Made in 15 minutes or less, this easy keto dessert comes in only 4.1 net carbs for a one-cup serving!

Ingredients Needed For This Keto Pumpkin Mousse Recipe

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keto pumpkin mousse close up of a spoonful

keto pumpkin mousse close up of a spoonful

The following are the ingredients you’ll need. Note that the full printable recipe card is at the bottom of the page.

Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you, I will earn a commission if you click through and make a purchase.

This pumpkin mousse dessert uses only a handful of ingredients, making it a great option when you need to silence your sweet tooth!

  • Full-fat cream cheese: Use only blocks of real cream cheese NOT cream cheese spread and make sure it’s at room temperature. You can also substitute the cream cheese with mascarpone cheese
  • Sour cream: Full-fat provides the most flavor plus it’s lower in carbs.
  • Heavy cream, it needs to cold so that it whips up properly.
  • Unsweetened pumpkin puree: It’s key that you choose pumpkin puree and not pumpkin pie filling which is loaded with sugar.
  • Heavy whipping cream: To keep the cheesecake filling light. You’ll be whipping it with the cream cheese.
  • Sugar-substitute: A must in order to keep it low in carbs.
  • Vanilla extract: Heightens the flavor of the mousse.
  • Pumpkin spices: cinnamon powder, ginger powder, nutmeg powder, clove powder, or favorite pumpkin pie spice.

How To Make Keto Pumpkin Mousse

keto pumpkin mousse process pictures

keto pumpkin mousse process pictures

There are only a few easy-to-follow steps to make this delicious keto-friendly pumpkin dessert. If you can measure and mix you can enjoy a fluffy keto pumpkin mousse!

  • In a large bowl, using an electric mixer, beat well the softened cream cheese, pumpkin puree, keto-friendly sweetener, and spices until creamy and smooth. Set aside.
  • In another medium-sized bowl beat the cold heavy whipping cream with an electric mixer just until stiff peaks form. 
  • Then using a spatula gently fold in the whipped cream to the pumpkin mixture.
  • Serve the pumpkin mousse into small serving bowls or cups. 

Which Sugar-Substitutes Work Best For Sugar-Free Pumpkin Mousse

When it comes to choosing which sugar substitute to use for this low-carb pumpkin mousse recipe I have several options you can choose from. 

My first recommendation is Lakanto Monk Fruit because the texture is spot on and since there is barely any aftertaste. It is a monk fruit and erythritol blend.

I can’t keep enough of this stuff stocked in my pantry because it really behaves the most like sugar in my book. 

It gets its sweetness from antioxidants called mogrosides, instead of fructose or sucrose. This is why it’s a great all-natural sugar substitute. Plus, it has zero calories and zero glycemic index. 

With that being said, I’m also partial to Swerve an erythritol blend. Unlike other natural sweeteners like stevia, it has no bitter aftertaste and measures like sugar.

Swerve is made from ingredients found in select fruits and starchy root vegetables and contains no artificial ingredients, preservatives, or flavors. It also has a 0 % impact on blood sugar.

You could also use the stevia and erythritol-based brand Pyure for this no-bake cheesecake if you’re a fan of stevia. This is the only stevia brand that I would even consider because I find all others have an intense aftertaste that I can’t get past. 

But if using Pyure you will want to use 1/2 the amount called for it’s a much sweeter option.

You can also use Splenda with great success if you have trouble sourcing a more natural alternative.

Tag Us

I sure hope you will give this delicious keto pumpkin mousse recipe a try and will help us share it. If you give it a try, make sure you remember to tag us on Instagram, Facebook, and Pinterest.  It’s what keeps this girl encouraged to keep sharing and perfecting her recipes.

Also, check out our Amazon Store for our recommendations. You might be surprised by how many great keto options are at your disposal.

Grab Our Books!

In case you don’t know we have authored two books for you, Essential Keto Bread and Essential Keto Desserts both inspired by your requests over the years. It’s my prayer these keto cookbooks will help make keto a delicious breeze for you.

Join Our Jesus And Keto Movement 

If there is one thing I am particularly proud of sharing it’s how we combined our Christian faith with the keto diet.   

In case you don’t know, Randy and I came to the keto diet looking at it from a Christian perspective. As believers, we live our entire lives supported by God’s grace.

So when the Holy Spirit led us to combine our Christian faith and the keto diet, we did so in hopes of finding lasting transformation.

To say we needed God’s intervention is putting it mildly. When we followed the Holy Spirit’s prompting to we got on the path to real transformation. 

Knowing firsthand the benefits of this decision we have created a closed Christian group that is using the keto diet to transform their lives.  I love how supportive and encouraging this group of believers is.

It’s exciting to see how people are transforming their lives by combining this lifestyle with the Christian faith. 

The testimonies coming out of our Fittoservegroup are what motivates us to continue to share what we’ve learned. 

We invite you to join our Private Facebook Group and see if it’s not the key you have been missing

keto pumpkin mousse served in an orange bowl and a small white dish

Keto Pumpkin Mousse

Yield: 6
Prep Time: 15 minutes
Total Time: 15 minutes

This keto pumpkin mousse is not only delicious, but it's also one you can whip up rather instantly. There is no need to turn on the oven or stove with this pumpkin mousse and it's made with pumpkin puree for when you are craving the flavors of pumpkin and want it to be low in carbs and fuss-free.


Keto Pumpkin Mousse

  • 8 ounces of cream cheese, softened
  • 1 cup granulated sugar substitute 
  • 1/4 cup full fat sour cream
  • 1 cup of cold heavy whipping cream
  • 1 teaspoon of vanilla extract
  • 1 cup of pumpkin puree
  • 1/4 teaspoon of sea salt
  • 2 teaspoons of cinnamon powder
  • 1 1/2 teaspoons of ginger powder
  • 1/2 teaspoon of nutmeg powder
  • 1/8 teaspoon clove powder


    Keto Pumpkin Mousse

  1. In a large bowl beat on high the softened cream cheese, sour cream, pumpkin puree, sugar substitute, vanilla extract, dry spices, salt.
  2. Scape the sides of the bowl several times.
  3. In a separate medium-sized bowl beat the cold heavy whipping cream until stiff peaks form for about 3-5 minutes.
  4. Next, gently fold the whipped cream into the pumpkin mixture. Do not over mix and go slowly so that the whipped cream does not collapse.
  5. Serve immediately or store leftovers for up to 3 days in the refrigerator.


    You can substitute the cream cheese for mascarpone cheese and the dry spices for 2 1/2 teaspoons of pumpkin pie spice.

    Nutrition Information:
    Yield: 6 Serving Size: 1 cup
    Amount Per Serving: Calories: 235Total Fat: 22.7gSaturated Fat: 14.2gCholesterol: 73mgSodium: 127mgCarbohydrates: 5.3gNet Carbohydrates: 4.1gFiber: 1.2gSugar: 1.5gProtein: 4g

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