Ketogenic Diet Recipes And Tips

Keto Pumpkin Mousse (Sugar-Free Recipe)

Here is a quick-to-make, keto pumpkin mousse! Serve this sugar-free mousse as is, or add it to a pie crust to make a tasty no-bake dessert.

keto pumpkin mousse cover image
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During the busy fall season, it’s really easy to run out of time before big parties or dinners. Luckily, you can make this treat from start to finish in less than five minutes. Save this keto mousse recipe because you can serve it quicker than the time it takes to run to the store for something pre-made.

Because it’s such an easy recipe, it didn’t take long to make this low-carb dessert. Like most mousse, it’s no-bake and whips up with an electric mixer.

You are going to love this dessert!

Save some extras in the refrigerator because it also makes a fantastic snack when you are craving something sweet. Plus, it won’t derail your diet!

It’s a totally guilt-free fall dessert.

Ingredients Needed For Pumpkin Mousse

The ingredients are easy to find at your local grocery store. Here’s a bit more information about what I used in this delicious keto mousse.


Use grass-fed, sugar-free gelatin. It should be plain and unflavored if you want the mousse to taste like pumpkin pie.

Cream Cheese

Whenever you are making keto desserts, use full-fat cream cheese. Your body burns fat for energy when you are in ketosis, and cream cheese is an excellent source of these healthy fats!

Sugar-Free Sweetener

For the sweetener, you can use any low-carb sugar replacement that you prefer.

I used Truvia because it’s easy to find in local markets. It’s a sweetener made from stevia and erythritol.

Tip: Check out this guide all about keto sweeteners and sugar substitutes to find one that works best for you!

Pumpkin Pie Spice

You can make your own pumpkin pie spice or buy it in a jar at the grocery store. It’s basically a combination of cloves, cinnamon, nutmeg, and allspice.

Pumpkin Puree

Yes, this mousse has real pumpkin in it! Use canned pumpkin for a quick recipe, or puree fresh pumpkin.

Whipping Cream

The whipping cream is the secret to the really delicate texture. Use full-fat heavy whipping cream for the best results. Check out my recipe for keto whipped cream!

Please note: Check out the recipe card at the bottom for a full list of ingredients used to make this low-carb recipe.

Quick Tips:

  • When you add the whipping cream, be very careful and fold it into the rest of the mousse.
  • Allow the cream cheese to soften at room temperature before you mix it with the sweetener. This will make it easier to stir.
  • For the best results, chill the mousse for an hour before serving it.

How To Make Keto Pumpkin Mousse

All the exact steps for this delicious low-carb mousse are in the printable recipe card at the bottom of this post. First, I have some extra tips and some step-by-step photos so you can see how I made it.

Mix The Gelatin With Water

Sprinkle gelatin over 1 tablespoon cold water in a small bowl to soften it. Let it set for a minute and stir it gently.

Pour in 2 tablespoons of boiling water and stir until the gelatin is completely dissolved.

gelatin water mixture

Sweeten The Cream Cheese

Mix the cream cheese with your sugar-free sweetener until it is well-blended. You can use an electric mixer or wooden spoon for this step, whichever is easiest for you.

blending cream cheese and sweetener

Add The Pumpkin And Whipped Cream

Next, stir in the pumpkin pie spice and pumpkin until it is well combined.

Gradually stir in gelatin until well blended. Fold in whipped cream, then beat until fluffy.

Chill Pumpkin Mousse

Spoon into individual serving dishes. Chill for at least 1 hour. Then, enjoy!

adding pumpkin and spice to sweetened cream cheese

What To Serve With Pumpkin Mousse

Since this is pretty much the perfect fall dessert, I like to serve it at parties with some of my other favorite low-carb desserts. This chocolate dream pie is the perfect thing to eat with it.

These keto pumpkin donuts have lots of the same spices and tastes, so serve them along with it.

For a deeper flavor profile, make this yellow squash bread – the perfect companion to the light and fluffy mousse!

Frequently Asked Questions About Pumpkin Mousse

Before I get to the recipe, here are some questions people often ask about making keto pumpkin mousse.

What can I add on top of the mousse?

There are so many fun things you can add on top of this dessert. Pipe some extra whipped cream on top. Sprinkle some sugar-free chocolate shavings or add a dash of unsweetened coconut.

You can also add some keto granola on top for a little bit of crunch!

How do you store extra pumpkin mousse?

Store extra mousse in an airtight container in the refrigerator for up to 3 days. After about 3 days, the texture will deteriorate.

Can you use this in a low-carb pie?

Yes, you could use this low-carb pumpkin mousse recipe for making a pie as well. Just spread it out into your favorite low-carb pie crust.

It would also make a delicious no-bake pumpkin cheesecake pie. Next time, I’m going to try that as I’m always searching for super easy holiday low-carb pie recipes.

Can you double this low-carb dessert?

Yes, you can definitely double it! In fact, if you do double it, you can place the extra in a trifle dish and serve it at a party or large family dinner.

How do you make it look pretty in the glass jars?

The best way to create a wow-inducing pumpkin mousse is to pipe it into the glass jars with a frosting piping bag. Have fun and use different types of tips until you get the look you want!

pumpkin mousse in glass dessert dishes

This is such a light and fluffy dessert. It will shock you how delicious it is and that it has barely any carbs. Feel free to indulge in a few servings! Don’t tell anyone it’s a keto dessert – they won’t be able to tell.

keto pumpkin mousse with spoon bite

More Low-Carb Desserts

If you enjoyed this keto pumpkin mousse recipe, here are some more keto-friendly desserts you should try next. They are some of my all-time favorites!


keto pumpkin mousse featured image

Low Carb Pumpkin Mousse

A quick to make sugar free pumpkin cheesecake mousse. Serve as is or add to a low carb pie crust to make a tasty no bake pie.

Recipe Video (Click on Image to Play)

Prep Time5 mins

Total Time5 mins

Course: Dessert

Cuisine: American

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  • Sprinkle gelatin over 1 Tablespoon cold water in small bowl to soften.

  • Pour in 2 Tablespoons boiling water and stir until gelatin is completely dissolved.

  • Mix cream cheese with sweetener until well blended.

  • Blend in pumpkin pie spice and pumpkin until well combined.

  • Gradually stir in gelatin until well blended. Fold in whipped cream then beat until fluffy.

  • Spoon into individual serving dishes. Chill at least 1 hour.


Gelatin and water are used only to stabilize the mousse. They can be left out if desired.
When you add the whipping cream, be very careful and fold it into the rest of the mousse.
Allow the cream cheese to soften at room temperature before you mix it with the sweetener. This will make it easier to stir.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

low carb yum 5-ingredient keto


Serving: 111g | Calories: 165 | Carbohydrates: 5.7g | Protein: 3.8g | Fat: 14.7g | Saturated Fat: 9.2g | Cholesterol: 48mg | Sodium: 94mg | Potassium: 160mg | Fiber: 1.6g | Sugar: 1.9g | Vitamin A: 8800IU | Vitamin C: 3.3mg | Calcium: 50mg | Iron: 1.1mg

Additional Info

Net Carbs:


% Carbs:


% Protein:


% Fat:




    [serving_size] => 111
    [calories] => 165
    [carbohydrates] => 5.7
    [protein] => 3.8
    [fat] => 14.7
    [saturated_fat] => 9.2
    [cholesterol] => 48
    [sodium] => 94
    [potassium] => 160
    [fiber] => 1.6
    [sugar] => 1.9
    [vitamin_a] => 8800
    [vitamin_c] => 3.3
    [calcium] => 50
    [iron] => 1.1
    [serving_unit] => g


My Top 5 Secrets to Master Keto!

Note on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

Unauthorized use of this material without written permission from Lisa MarcAurele is strictly prohibited unless for personal offline purposes.
Single photos may be used, provided that full credit is given to along with a link back to the original content.

First published on November 24, 2011. Updated on September 23, 2021, with new images and additional recipe information.

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