Low Carb Pumpkin Mousse

This low carb pumpkin mousse is light, creamy and full of fall flavor, and it's topped with buttery caramelized pecans for a little crunch. It takes about 25 minutes of hands-on time, it's sugar free and gluten free, and at about 7g net carbs a serving it fits right into a keto day.

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When pumpkin season rolls around, I want something that tastes like pumpkin pie without the crust, the sugar or the fuss. This mousse is exactly that. You fold sweetened whipped cream into spiced pumpkin puree, spoon it into glasses and let the fridge do the rest. Individual portions make it feel a little bit fancy, which is handy when you're serving guests, and they also keep everyone honest about serving sizes.

Key Ingredients & Substitutions

• Pumpkin puree. Use plain canned pumpkin like Libby's 100% Pure Pumpkin, not pumpkin pie filling. Pie filling already has sugar and spices added, and that sends the carb count way up. Homemade roasted pumpkin puree works too, as long as it's thick and well drained.
• Cream cheese (optional). This recipe doesn't need cream cheese; the whipped cream gives it a light, airy texture all on its own. If you like a denser, cheesecake-style mousse, beat 4 oz of softened full-fat cream cheese into the pumpkin mixture before folding in the cream. It adds about 1g net carb per serving.
• Heavy cream. Heavy whipping cream is what makes this a mousse, so don't swap in milk or half-and-half; they won't whip. Use it straight from the fridge, because cold cream whips faster and holds its peaks better. Full-fat coconut cream (the thick part from a chilled can) is a good dairy-free swap.
• Sweetener. A monk fruit sweetener like Lakanto granulated works well, and Lakanto powdered dissolves even more smoothly into the cream. A stevia blend is fine too; taste as you go, since stevia is sweeter cup for cup.
• Pumpkin pie spice and vanilla. A teaspoon of pumpkin pie spice and a teaspoon of pure vanilla extract give it that classic pie flavor. No pumpkin pie spice? Mix ½ teaspoon cinnamon, ¼ teaspoon ginger and a pinch each of nutmeg and cloves.
• Pecans, butter and a little more sweetener. These make the caramelized pecan topping. Pecan halves look the prettiest, but walnut halves work the same way. If you love that topping, my Low Carb Caramelized Pecans make a bigger batch for snacking.

Helpful Tips

Whip the cream to stiff peaks. The whipped cream is the only thing holding the mousse up, so beat it until it stands in firm peaks when you lift the beaters. A hand mixer gets you there in a couple of minutes. Soft peaks will give you a runny mousse, but stop before it looks grainy or you'll be on your way to butter.

Fold, don't stir. Add the whipped cream to the pumpkin in two or three batches and use a spatula to gently cut down through the middle and turn the mixture over. A few light streaks are fine. Stirring hard knocks out the air you just whipped in.

Taste before you chill. Pumpkin can taste a little flat on its own, and every brand of sweetener is different. Give the mousse a taste once it's folded together and add a pinch more spice or sweetener if it needs it. It's much harder to adjust once it's set in the glasses.

Give it at least an hour in the fridge. Chilling firms the mousse up and lets the spices come through. Cover each glass with plastic wrap so it doesn't pick up fridge smells.

Watch the pecans closely. Keep the heat at medium and keep the nuts moving. Once the butter starts to turn golden brown they're done, and they can go from toasty to burnt fast. Spread them out on parchment so they harden in single pieces rather than one big clump.

Variations

• Chai spice. Swap the pumpkin pie spice for chai spice: cinnamon, cardamom, ginger and a pinch of black pepper.
• Just cinnamon. If you have someone at the table who isn't a fan of the warm spices, use only cinnamon and vanilla for a milder, creamier flavor.
• Whipped cream topping. Whip an extra ½ cup of heavy cream with a tablespoon of powdered sweetener and pipe a swirl on top of each glass before adding the pecans. A dusting of cinnamon finishes it off.
• Cheesecake-style. Beat in 4 oz of softened cream cheese for a thicker, tangier mousse that tastes like pumpkin cheesecake filling.
• Salted caramel. Drizzle a spoonful of Low Carb Caramel Sauce over the top, with a few flakes of sea salt.
• Chocolate swirl. Layer the pumpkin mousse with a little Keto Chocolate Mousse for a two-tone dessert.

Serving Ideas

Serve the mousse chilled in small glasses, jars or ramekins, with the caramelized pecans added right before serving so they stay crunchy. It's a lovely light finish to a big Thanksgiving dinner or a Sunday roast, and it's easy to double for a crowd.

Putting together a whole pumpkin dessert table? Set it out alongside a Low Carb Pumpkin Pie Crème Brûlée, a plate of Keto Pumpkin Fat Bombs for nibbling, and a batch of Keto Pumpkin Muffins for anyone who wants something to take home.

Storing & Freezing

Covered tightly, the mousse keeps in the fridge for up to 3 days, which makes it a great make-ahead dessert. Store the caramelized pecans separately in an airtight container at room temperature and add them just before serving; if they sit on the mousse overnight they'll go soft.

You can freeze the mousse in freezer-safe cups for up to a month. Thaw it overnight in the fridge. The texture will be a little denser than fresh, so give it a gentle stir before serving, or eat it partly frozen, when it tastes a lot like pumpkin ice cream.

Frequently Asked Questions

Can I make pumpkin mousse without cream cheese?

Yes. This recipe doesn't use cream cheese at all. The stiffly whipped heavy cream sets the mousse on its own, and it gives a lighter, fluffier result. Add cream cheese only if you want a denser, cheesecake-like texture.

Is pumpkin keto?

In moderate amounts, yes. Plain canned pumpkin puree has about 5g net carbs per half cup because a good chunk of its carbs is fiber. Spread over four servings of mousse, a whole can adds up to only a few net carbs each. Just skip pumpkin pie filling, which is sweetened.

How many net carbs per serving?

Each serving (one of four glasses, pecans included) has about 7g net carbs. The full nutrition, including net carbs, is in the recipe card below. Adding cream cheese or an extra whipped cream topping raises it slightly.

More Low Carb Pumpkin Desserts

If you loved this recipe, here are a few more you might enjoy:

• Low Carb Pumpkin Pie Crème Brûlée
• Keto Pumpkin Fat Bombs
• Keto Pumpkin Ice Cream (with Candied Bacon)
• Low Carb Pumpkin Cookies
• 30+ Low Carb Halloween Recipes

📖 Recipe

StepAwayFromTheCarbs.com

Low Carb Pumpkin Mousse

4.67 from 6 votes

Light, creamy low carb pumpkin mousse made with whipped cream and pumpkin pie spice, topped with buttery caramelized pecans. Sugar free, gluten free and about 7g net carbs per serving.

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Prep Time 20 minutes mins

Cook Time 5 minutes mins

Chill Time 1 hour hr

Total Time 1 hour hr 25 minutes mins

Makes: 4 Servings

Net Carbs: 7

Calories: 266

Ingredients Method Nutrition Notes

Ingredients

 

US CustomaryMetric

• 15 oz canned pumpkin puree pure pumpkin, not pie filling
• 1 teaspoon pumpkin pie spice
• 1 teaspoon vanilla extract
• ¾ cups heavy cream cold
• ¼ cup low carb sweetener granulated monk fruit or stevia blend, eg Lakanto

for the caramelized pecans

• 16 pecan halves
• 1 tbs unsalted butter
• 1 tbs low carb sweetener granulated monk fruit or stevia blend

Step-by-Step Instructions

 

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1. In a large bowl, mix the pumpkin puree, pumpkin pie spice and vanilla extract until smooth.
2. In a separate chilled bowl, beat the cold heavy cream and ¼ cup sweetener with a hand mixer until stiff peaks form, about 2-3 minutes.
3. Gently fold the whipped cream into the pumpkin mixture in two or three batches with a spatula until just combined. Taste and add a little more spice or sweetener if needed.
4. Spoon the mousse into four glasses or bowls, cover with plastic wrap and refrigerate for at least 1 hour, until set.
5. For the caramelized pecans, melt the butter in a small skillet over medium heat. Add the pecan halves and 1 tablespoon sweetener and cook for about 5 minutes, stirring often, until the butter turns golden brown.
6. Spread the pecans out on parchment paper and let them harden for 10 minutes. Top each mousse with 4 pecan halves just before serving.

Nutrition

Serving: 1MousseCalories: 266kcalCarbohydrates: 11gProtein: 3gFat: 24gSaturated Fat: 13gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gTrans Fat: 0gCholesterol: 58mgSodium: 18mgPotassium: 296mgFiber: 4gSugar: 5gVitamin A: 17294IUVitamin C: 5mgCalcium: 66mgIron: 2mgNet Carbs: 7g

Notes

Use pure pumpkin puree, not pumpkin pie filling, which contains sugar.

For a denser, cheesecake-style mousse, beat 4 oz softened cream cheese into the pumpkin mixture before folding in the cream.

The mousse keeps covered in the fridge for up to 3 days. Store the pecans separately at room temperature and add them just before serving so they stay crunchy.

Sweetener is not counted in the nutrition (monk fruit/erythritol and stevia sweeteners have no net carbs).

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Nutritional information is provided as a courtesy and is my best approximation. Net carbs are calculated as the total grams carbs minus the total grams of fiber.