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Creamy Keto Pumpkin Mousse

Here is a delicious Keto Pumpkin Mousse that is the absolute perfect fall dessert. It’s also referred to as Keto Pumpkin Cheesecake Mousse and is a fluffy no-bake easy dessert that only requires 5 ingredients.

Spoonful of the best low carb Pumpkin Mousse

We are adding to our Pumpkin recipes this fall and we are pleased to share this Keto Pumpkin Mousse recipe with all of you. I’ve come to know that there really are two kinds of people in the world…those who LOVE everything pumpkin and those who HATE everything pumpkin. What kind are you?? 

I’m on the side of loving pumpkin and everything you can do with it. Before starting our low carb food blog I didn’t know all the things you could make with pumpkin, but the list goes on and on. 

Today we are going to talk about how to make a low carb pumpkin mousse. Yep, that’s right you can make a delicious sugar-free pumpkin mousse and not even know that it’s sugar-free and low carb.

What is Pumpkin Mousse?

I’d venture to say that most of us have heard of chocolate mousse, but did you know that there is a pumpkin mousse, as well as other kinds of mousse as well? I was kind of surprised as well, but again the things we can make with pumpkin are endless. 

Let’s just briefly explain what mousse actually is. Mousse has a light and fluffy texture, getting an airy consistency by folding in whipped cream or whipped egg whites into the base mixture. You do not cook mousse, whereas pudding needs to be cooked. 

Now, what is pumpkin mousse? Pumpkin mousse is your basic mousse base, with pumpkin puree mixed in. It’s light and creamy and the perfect fall dessert.

What is the Difference Between Pumpkin Mousse and Pumpkin Pudding?

Pudding and mousse are not the same and some people get them confused. 

Low Carb Pumpkin Mousse is light and airy, it has whipped cream folded into the base and pumpkin puree and does NOT require cooking at all. It’s a quick and easy go-to dessert.

Pumpkin Pudding is cooked on the stove using heavy cream, pumpkin puree, eggs, and spices.

Is Pumpkin Mousse Bad for You?

Keto Pumpkin Mousse Recipe

Our Keto pumpkin mousse recipe does contain both cream cheese and heavy cream in it, but eaten in small amounts, it’s not that bad for you.

Seeing that we use a low carb sweetener, that alone makes it a healthier option compared to regular pumpkin mousse that is typically loaded with sugar.

How Many Calories are in Low Carb Pumpkin Mousse?

If you are a calorie counter like my husband is, then let me share with you the calorie count for this delicious easy low carb pumpkin mousse. 

  • For ½ cup for this low carb, pumpkin cheesecake mousse is only 181 calories. 
  • Now compared to a regular pumpkin mousse….they can have anywhere from 250 calories or even more than that for a ½ cup. 

As a side note, ½ cup of keto pumpkin cheesecake mousse in my opinion is plenty because of its rich taste. You probably won’t want much more than that in one sitting.

How Many Carbs are in Keto Pumpkin Mousse?

As far as carbs go, there is a bigger difference in carbs than calories when comparing keto pumpkin mousse to regular pumpkin mousse. 

  • Our keto pumpkin mousse has 3.4 NET CARBS per ½ cup serving. 
  • Regular pumpkin mousse can have anywhere from 25 NET CARBS or even more for just ½ cup serving.

What Types of Mousse Can I Have on a Keto Diet?

We’re just opening the door on Keto mousse and we’re slowly making some new recipes, starting with this keto pumpkin cheesecake mousse. But there is a whole list of other different keto mousses that can be made. Here are a few different ideas: 

  • Chocolate Mousse
  • Peanut Butter Mousse 
  • Cheesecake Mousse 
  • Strawberry Mousse 
  • Chocolate Peanut Butter Mousse 
  • Berry Mousse 
  • Avocado Chocolate Mousse

What Ingredients are in Keto Pumpkin Mousse?

Keto Pumpkin Mousse Ingredients
  • Heavy Cream – The cream needs to be cold, right out of the fridge. 
  • Pumpkin Puree – Canned pumpkin is easy and perfect for this recipe. I use Libby’s pure pumpkin, just make sure you don’t use pumpkin pie filling. 
  • Cream Cheese – Also needs to be cold. Pull it out of the fridge right before ready to whip. 
  • Sweetener – Powdered Swerve is my go-to for this keto pumpkin mousse recipe. You can use a different brand, but make sure it’s powdered otherwise, it will taste gritty. 
  • Pumpkin Pie Spice – Homemade pumpkin pie spice is the best. Check out our recipe, it’s a must-have in my spice cabinet. 
  • Vanilla – When adding vanilla it just gives it a little extra flavor.

Best Sweetener for Keto Mousse

Powdered sweetener is the way to go when making low carb pumpkin mousse. Powdered sugar is going always be the best choice when making things like whipped cream or mousse. If you use a granulated sweetener it will be too gritty and won’t have that super creamy texture you want. 

I recommend using Powdered Swerve or Lakanto Powdered Sweetener. Both brands are great and I use both all the time.

What Type of Pumpkin Should I Use?

Canned pumpkin or fresh pumpkin? I will pretty much always tell you to use canned pumpkin. It saves you so much time and is just as good as fresh pumpkin, but without all the work. 

I like using Libby’s Canned Pumpkin but if there is another brand you like, then go for it. Just make sure the canned pumpkin you choose is pure pumpkin, not pumpkin pie filling. They are right next to each other on the shelf at the grocery store so don’t pick up the wrong can.

Milk/Cream Options

To make this the best pumpkin cheesecake mousse you need to use heavy cream. Regular milk is not Keto-friendly, because it contains too many carbs. Instead, heavy cream is much lower in carbs and is a common ingredient used in keto and low carb recipes.

What Do I Need for Pumpkin Pie Spice?

how to make Pumpkin Pie Spice

We make our own pumpkin pie spice and it’s just lovely. I make a large batch and always keep it in my spice cabinet for so many different recipes. It consists of only 5 ingredients, most likely the same ones that are in your spice cabinet. Here is my easy recipe for homemade pumpkin pie spice:

  • 6 tbsp ground cinnamon
  • 4 tsp ground ginger
  • 4 tsp ground nutmeg
  • 2 tsp ground allspice
  • 2 tsp ground cloves

Can I Double It?

Sure, of course, you can double this easy pumpkin cheesecake mousse in order to serve a larger crowd. This exact recipe has 12 – ½ cup servings or 6 – 1 cup servings. 

If you are serving more people then I highly recommend doubling the recipe. Oh, and it’s always a good idea to have some extra so your company can go back for a second helping.

Variations of Low Carb Pumpkin Fluff

Best Low Carb Pumpkin Mousse

In case you didn’t know because honestly, I didn’t know, that pumpkin mousse is also called pumpkin fluff? But there aren’t any marshmallows in it. I’m assuming it getting the name for how light and fluffy it is. 

Let’s move on to some variations for this low carb pumpkin fluff: 

  • Instead of cream cheese, you can use mascarpone cheese. It will still give you that nice creamy texture you want. 
  • Dairy-Free Option – Skip the cream cheese and heavy cream and use chilled coconut milk instead. Whip it the same way you would heavy cream.

Can You Make Keto Pumpkin Mousse without Cream Cheese?

Most Keto pumpkin mousse recipes that you look at are going to have cream cheese, and heavy cream as well. However, if you have a dairy allergy then you still can make a low carb pumpkin mousse. 

Instead of cream cheese and heavy cream use 2 cups of chilled coconut milk. I personally haven’t tried it yet but I would love to hear your feedback on it. 

Another ingredient some people use is mascarpone instead of cream cheese, so feel free to use that instead if you’d like. Replace the 12 oz of cream cheese with 12 oz of mascarpone.

Tools You Need


How to Make Pumpkin Cheesecake Mousse from Scratch

Let’s look at how to make this keto pumpkin mousse recipe. It’s super easy and only takes a few minutes to chill and a couple of hours to chill in the fridge. 

Step 1: Place the beaters and one large bowl in the freezer to chill for at least 10-15 minutes. Longer if you remember to.

Chilled bowl and beater for Keto Pumpkin Mousse

Step 2: Pull the chilled bowl and beaters out of the freezer. Add the heavy whipping cream to the bowl and whip until stiff peaks form. Place the bowl into the fridge while preparing the rest of the sugar-free pumpkin mousse.

Step 3: In another large bowl add the cold cream cheese, powdered sweetener, pumpkin puree, vanilla, and pumpkin pie spice. Whip until nice and creamy. You don’t want any lumps from the cream cheese. It should take a minute or two to really reach the right consistency.

Step 4: Pull the whipped cream out of the fridge and add the pumpkin mixture to the whipped cream. Using a spoon or spatula fold in the pumpkin to the whipped cream until fully combined.

Chilling It

Step 5: Place the bowl back into the fridge and let chill for about 2 hours. 

Step 6: Once it’s chilled up scoop it into serving bowls or cups. If you want to get fancy, then use a pastry bag.

3 glasses of Keto Pumpkin Mousse

Best Tips for Creamy Keto Pumpkin Mousse

  • The mixing bowl used to whip the cream cheese needs to be chilled, as well as the beaters.
  • The heavy cream has to be cold, right from the fridge.
  • The cream cheese has to be cold, right from the fridge. 
  • Make sure to use canned pumpkin puree, not pumpkin pie filling. 
  • Try our Homemade Pumpkin Pie Spice which gives this recipe the perfect flavor.
  • For a fancy-looking mousse use a piping bag.

How Do You Thicken Keto Mousse?

Sometimes your mousse just isn’t quite as thick as you would like. To thicken it, make sure you whip the heavy cream until it forms stiff peaks. If you don’t whip it enough the low carb pumpkin mousse won’t be thick enough.

Why Is My Pumpkin Fluff Grainy?

If you used a granulated low carb sweetener then that’s probably why the keto pumpkin cheesecake mousse is grainy. Make sure you use a POWDERED LOW CARB SWEETENER. My preference is powdered swerve.

Not Sweet Enough

I found that using ½ cup of powdered swerve was plenty sweet for my liking. But if you like things a bit sweeter then feel free to add a bit more sweetener. To make sure you don’t over sweeten it, add 1 tablespoon at a time.

Other Diets This Recipe is Good For

  • Gluten-Free: This is a great gluten-free sweet treat that your friends and family will love. 
  • Nut-Free: A lot of recipes on a low carb diet or on keto have nuts in them but this is completely nut-free. 
  • Egg-Free: Low carb pumpkin fluff is a no-bake dessert making it a great egg-free recipe.

Can I Make Pumpkin Mousse Dairy-Free?

To make this low carb pumpkin fluff dairy-free use a can of chilled coconut milk instead of the heavy cream and cream cheese. 

  1. Whip the coconut milk the way you would the heavy cream. 
  2. Chill it then add the pumpkin puree, vanilla, and spices. 
  3. Combine the pumpkin mixture with the whipped coconut milk.
  4. Follow the same chilling instructions above.

How to Serve Low Carb Pumpkin Mousse?

Sugar-Free Pumpkin Mousse

Making keto pumpkin mousse, or really any mousse for that matter is such an easy and quick dessert to make and it can look so fancy. Scoop it into a pastry bag and pipe it into either bowls or some cute glasses. 

You can add some fresh homemade Keto whipped cream on top…in my opinion that is a must! A few other things you can add to your sugar-free pumpkin mousse: 

  • Sugar-free Chocolate Chips 
  • Chocolate Shavings
  • Pumpkin Pie Spice sprinkled on top
  • Chopped nuts: pecans, walnuts, peanuts, pistachios
  • Cinnamon 
  • Low Carb Caramel Sauce
  • Sugar-Free Chocolate Sauce 
  • Keto Granola 

You can use this keto pumpkin mousse in other ways as well: 

  • Keto Pumpkin Mousse Pie: Make our low carb almond flour pie crust or coconut pie crust and pour the mousse into the pre-baked crust. Refrigerate. 
  • Low Carb Pumpkin Mousse Cupcakes: Instead of frosting, top your keto cupcakes with some healthy pumpkin mousse. 
  • Sugar-Free Pumpkin Mousse Cookies: Make a batch of your favorite low carb cookies, add the keto pumpkin mousse in between 2 cookies. Now you have a sugar-free pumpkin mousse cookie sandwich. 
  • Dip: Use this low carb pumpkin fluff as a dessert dip. You can use it to dip cookies or any other sweet treat.

Make-Ahead and Storing Keto Pumpkin Mousse

It’s actually better to make this Keto pumpkin mousse recipe ahead of time because it needs about 2 hours in the fridge before serving. However, it’s ok if it’s in the fridge longer than 2 hours so don’t worry about that. 

Store the low carb pumpkin fluff in the fridge covered with foil, plastic wrap, or in an airtight container. It will last 3-4 days, but honestly, in our house, it was gone long before then.

Can You Freeze Pumpkin Mousse?

Best Keto Pumpkin Mousse

Yes, you can freeze low carb pumpkin mousse but the only thing about it is you want to be careful when thawing it out. You don’t want to rush it, thaw it slowly. 

Place it in the fridge to slowly thaw it, but if you can’t wait for it to completely thaw then enjoy it as a nice sugar-free frozen treat. It’s kind of like a pumpkin frozen yogurt.

It should last about 1-2 months in the freezer if properly stored.

Low Carb Pumpkin Dessert Recipes

If you’re in the mood for some other Keto-friendly Desserts, check out our:

All of them are Keto-friendly and low carb, and will have your friends raving!

Keto Pumpkin Cheesecake
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Keto Pumpkin Mousse feature

Creamy Keto Pumpkin Mousse

  • Author: Stephanie Parlegreco
  • Total Time: 2 hours and 15 minutes
  • Yield: 12 Servings (1/2 Cup Per Serving) 1x
Save Recipe


Here is a delicious Keto Pumpkin Mousse recipe that is the absolute perfect low carb Fall dessert. It’s also referred to as Keto Pumpkin Cheesecake Mousse, and it’s a fluffy no-bake easy dessert that only requires 5 ingredients.


  • 2 cups heavy cream, cold 
  • 12 oz cream cheese, cut into cold cubes  
  • 115 oz canned pumpkin 
  • 2 tsp vanilla 
  • 2 tsp pumpkin pie spice
  • ½ cup powdered Swerve 




The mixing bowl used to whip the cream cheese needs to be chilled, as well as the beaters.

Heavy cream has to be cold, right from the fridge.

Cream cheese has to be cold, right from the fridge. 

Make sure to used canned pumpkin puree, not pumpkin pie filling. 

Try our Homemade Pumpkin Pie Spice.

For fancy-looking mousse use a piping bag.  

For a dairy-free option replace the heavy cream and cream cheese with chilled coconut milk. 

  • Prep Time: 15 minutes
  • Category: Desserts
  • Cuisine: American

Keywords: Keto Pumpkin Mousse, Keto Pumpkin Cheesecake Mousse, Low Carb Pumpkin Mousse, Low Carb Pumpkin Cheesecake Mousse, Low Carb Pumpkin Fluff, Keto Pumpkin Mousse Recipe, Healthy Pumpkin Mousse, Pumpkin Mousse, Pumpkin Mousse Recipe, Sugar-Free Pumpkin Mousse, Keto Pumpkin Dessert, Best Keto Pumpkin Mousse, Easy Keto Pumpkin Mousse, Best Low Carb Pumpkin Mousse, Easy Low Carb Pumpkin Mousse

Recipe rating


Thursday 15th of September 2022

So amazing. This is a keeper for sure.

Leigh Oskwarek

Wednesday 21st of September 2022

Hi Amy, Thanks for trying out our pumpkin mousse and we are so glad that you enjoyed it. This time of year especially we all get a craving for pumpkin desserts and this one is truly a popular one. Please try some of our other pumpkin desserts!


Thursday 26th of November 2020

Wish I had used only 1 cup HWC, or a little more pumpkin, but Love this recipe paired with low carb tortillas baked in cinnamon.

Leigh Oskwarek

Thursday 26th of November 2020

Hi Rachel, The low carb tortillas baked in cinnamon sounds like a good idea with the pumpkin mousse. Thanks for trying our recipe.