Weight Watchers Pumpkin Mousse Recipe

Last Updated on November 5, 2021 by Anne-Marie

Make Weight Watchers Pumpkin Mousse for Fall entertaining. This pumpkin mousse recipe is also known as Weight Watchers Pumpkin Fluff.

Glasses filled with Weight Watchers Pumpkin Mousse or Weight Watchers Pumpkin Fluff.

Why this recipe works

Years ago, my Weight Watchers leader gave me this recipe for Weight Watchers Pumpkin Mousse. You may know it by another name - Weight Watchers Pumpkin Fluff.

I don't think this recipe is an official Weight Watchers pumpkin fluff recipe, but something the leaders came up with on their own years ago.

This pumpkin fluff recipe is a terrific party dish for Halloween, Thanksgiving or fall time entertaining.

It’s a lifesaver when everyone else is stuffing their faces with pumpkin pie and you're trying to watch what you're eating.

Luckily, this fat free pumpkin mousse satisfies your sweet tooth and a need for something creamy and delicious, too.

I've been told it's 2 POINTS for 1 1/2 cups.

Closup of a glass filled with Weight Watchers Pumpkin Mousse or Weight Watchers Pumpkin Fluff.

How to make Weight Watchers pumpkin fluff

This pumpkin mousse recipe is naturally gluten free.

If you’re using Cool-Whip, their Lite, (fat) Free or Sugar Free varieties can all be used in this pumpkin mousse recipe.

Can I make a dairy free pumpkin fluff?

Since regular Cool-Whip does contain some dairy (less than 2% caseinate) use an alternative non-dairy whipped topping like So Delicious CocoWhip Original or Reddi Wip Non-Dairy Almond or Reddi Wip Non-Dairy Coconut.

You can make dairy free pumpkin mousse by using unsweetened coconut milk, rice milk, or unsweetened soy milk. (I’d stay away from unsweetened almond milk since it’s too bitter.)

That’s because vanilla Jell-O Sugar Free-Fat Free Instant Pudding and Pie Filling is dairy free.

However, if you’re using a store brand vanilla pudding mix, check for dairy and gluten.

Note: non-dairy toppings will add calories to this pumpkin mousse recipe since neither are fat free or sugar free.

Overhead view of a glass filled with Weight Watchers Pumpkin Mousse or Weight Watchers Pumpkin Fluff with sugar cubes and cinnamon sticks.

How to serve Weight Watchers Pumpkin Mousse

You can prepare your Weight Watchers pumpkin fluff a few days ahead of time

So you won't be tempted to overindulge, premeasure your servings. Put 1 cup servings in martini glasses or small dessert bowls for after dinner or when you’re entertaining for parties.

Also, doesn't it make dessert more fun if you're eating yummy pumpkin mousse out of a special glass with a little spoon? I think so!

Pumpkin Mousse Trifle

For a fancier holiday presentation, use this recipe in a pumpkin mousse trifle. Layer the pumpkin mousse with fruit, non-dairy whipped topping, and gluten-free cookies in a glass trifle bowl.

Buy a trifle bowl with a lid so you can bring it to holiday parties.

You can also use the trifle bowl to make fun, festive recipes like:

Pumpkin Fluff Dip

You can make this recipe into a Weight Watchers pumpkin dip with fruit or gluten free sugar cookies, like Rice Flour Snickerdoodles Cookies.

Make a special presentation

Pipe a serving of pumpkin fluff on top of fruit, granola or chopped nuts for a pretty holiday presentation.

A glass filled with Pumpkin Mousse or pumpkin fluff on a wooden coaster.

Variations on the Weight Watchers pumpkin fluff theme

Change up the flavor

For fun, try other flavors of Jell-O Sugar Free-Fat Free Instant Pudding like cheesecake, butterscotch and maybe white chocolate or banana cream.

I bet all those flavors would go well with pumpkin purée and pumpkin pie spice!

Pumpkin mousse pie 

Whip up a batch of Weight Watchers pumpkin fluff, fill a premade graham cracker pie crust with it, and freeze the pie for few hours. When you're ready to eat, leave the pie out for a while so it softens up enough to cut.

You'll have to add more calories for the graham cracker crust of course. And you'll have to eyeball what you think is 1 cup of pumpkin mousse.

If you’re gluten free, I recommend serving the pumpkin fluff in a Mi-Dell graham crust.

If you’re looking for a paleo, vegan, or more “whole food” pumpkin mousse recipe to serve during the fall holidays, check out my Keto Pumpkin Mousse recipe.

This alternative pumpkin mousse recipe is dairy free, sugar free, and gluten free, but higher in calories due to the coconut cream. However, it's still delicious!

Check out the Best Gluten Free Thanksgiving Desserts Recipes and the Best Keto Thanksgiving Recipes for more delicious recipes for your holiday table.

More Weight Watchers recipes

Looking for some delicious, easy-to-make Weight Watchers recipes? Check these two out:

7 Can Taco Soup Recipe

Crock-Pot Black Bean Chili Recipe

Yield: 12 SERVINGS

Weight Watchers Pumpkin Mousse Recipe

Weight Watchers Pumpkin Mousse Recipe

Make Weight Watchers Pumpkin Mousse for Fall entertaining. This pumpkin mousse recipe is also known as Weight Watchers Pumpkin Fluff.

Prep Time 20 minutes
Total Time 20 minutes


  • 2 small packages of Vanilla Jell-O Sugar Free-Fat Free Instant Pudding and Pie Filling
  • 2 cups no-fat (skim) milk or milk alternative
  • 1/2 teaspoon pumpkin pie spice
  • 15 ounce can pumpkin purée
  • 8 ounces lite, fat-free or sugar-free cool whip or non-dairy whipped topping alternative


  1. Make pudding with the 2 cups of milk or milk alternative.
  2. Fold in the rest of the ingredients: pumpkin spice, pureed pumpkin, and Cool Whip or non-dairy topping alternative.
  3. Serve!

Nutrition Information:



Serving Size:

1 cup

Amount Per Serving: Calories: 102Total Fat: 4.9gSaturated Fat: 4.2gTrans Fat: 0gUnsaturated Fat: .7gCholesterol: 1mgSodium: 185mgCarbohydrates: 13.2gFiber: 1gSugar: 7.6gProtein: 2g

Nutritional information is automatically calculated per the ingredients list. Serving size may not be accurate. Please double-check with your preferred nutritional app for the most accurate information.

Originally published on November 6, 2004 and September 7, 2016. Updated with new photos and information.

51 thoughts on “Weight Watchers Pumpkin Mousse Recipe

  1. Sheryl

    Excellent - 5 starsExcellent - 5 starsExcellent - 5 starsExcellent - 5 starsExcellent - 5 stars
    Thank so much for this recipe! I am a pumpkin cliche or pumpkin-a-holic. I’m not really sure which, but I love this recipe. I’m on weight watchers now and really need a pumpkin fix. This will do nicely.

  2. Terry Rochelle

    Excellent - 5 starsExcellent - 5 starsExcellent - 5 starsExcellent - 5 starsExcellent - 5 stars
    I have been making this for many, many years. My recipe called for 2 3 oz packages of sugar-free vanilla pudding. Add your milk and whip until set. Fold in your can of pumpkin and your 8-ounce tub of sugar-free/fat-free Cool Whip and your spice. Start with 1 tsp of spice and taste it to determine whether you want to add more. If you serve it to company, they don’t need to know it is a WW recipe. I have always had rave reviews for Weight Watchers Pumpkin Mousse because it is so light rather than heavy desserts like pecan pie or even regular pumpkin pie. It lasts about a week if you keep it covered. And a real bonus is how easy it is to whip up a batch!

    1. Anne-Marie Nichols Post author

      I think you probably could since it’s made from Cool Whip. However, it may not be the same consistency when you thaw it out. Instead, make half the recipe, since you’re only making it for yourself.

    1. Anne-Marie Nichols Post author

      No you can’t Dottie. You need to use plain pumpkin as pumpkin pie filling has a lot of additional ingredients in it that you don’t want!

  3. reggie

    This the recipe I received from my Weight Watchers leader.
    1 package of sugar free instant Butterscotch pudding
    2 cups of skim milk Mix until thick
    Add 1 can Libby’s pumpkin
    2 tsp pumpkin pie spice (leader like to use 1 tsp)
    1 cup fat free cool whip
    Serving size 1 1/2 cup Pts 2
    This mousse is great.

  4. maryanne

    i am making the pumpkin mousse and pouring into 2 prepared graham cracker crusts. can’t wait 2 let u know how it turns out.

  5. Christina

    Hi I made this but mine is runny. When I mix the 2 cups of milk with the pudding am I suppose to heat like it says on the box ???

    1. Anne-Marie Nichols Post author

      Heather, I’d trust your Weight Watchers leader rather than my educated guess. The leaders have been promoting this recipe for years, after all.

    1. Anne-Marie Nichols Post author

      Sorry, Sandie, but I don’t have the nutritional information. You may want to plug it into an online recipe analyzer.

    1. Anne-Marie Nichols Post author

      Sarah, it’s a major ingredient and would just be a bunch of pumpkin puree with spices if you didn’t include the Cool Whip. Sorry.

      1. Sarah

        I made it without the cool whip, becuase i did not have any, and i made it with lowfat soymilk. It was very good, it is already gone!!!

  6. Elizabeth

    very confused. Just used WW recipe builder- couldn’t get 1.5 point no matter what I did—here’s how i go: 15oz pumpkin = 1pt. FF/SF instant pudding has 4 servings in box x 2boxes= 5 Pts. 8 oz free whipped topping= 7.5 Pts. 2 c. FF skim milk= 3.5Pts. spice=0. 1+5+7.5+3.5= 18. If it were 9 servings, it would be 2 points. But there’s no way this makes more than 9 cups! so it can’t be 1.5 points, and I doubt it makes 9 cups of mousse, either. did I do something wrong?

    1. annemarie Post author

      No, it’s supposed to be pudding like. How much milk did you add? And did you use two packages of pudding mix or one?

    1. annemarie Post author

      Mary, not sure how many cups in the recipe, but it’s more than enough to put into one if not two graham cracker pie crusts. I’d freeze the pie and then take it out for about 15 minutes before serving.

  7. Laura Sperry

    So which is it 1.5pts or 5 if I can with the exact recipe above? I made this last week and was journaling 1.5pts.
    Love this recipe!

  8. annemarie Post author

    Meg, your POINTS total is going to differ per serving too since you added more milk. I guess it’ll be 2 to 2.5 POINTS per cup.

  9. Meg

    Thank you. I thought so but my husband didn’t agree. I listened to him and mine is like pumpkin pudding, but still very good.

  10. Meg

    I have a dumb question. Do you mix the pudding packets with the 2 cups of milk the recipe calls for or follow the instructions on the packets of pudding. Just asking because the packets of pudding call for 2 cups of milk per packet.

  11. D.J.

    Pumpkin mousse is delicious and a must have for Thanksgiving and even other holidays. The canned pumpkin has a lot of vitamin A, some calcium, vitamin C, vitamin e, iron,
    5 g. fiber per serving, and only 0.5 g. of fat per serving. Serve instead of pumpkin pie. Even my teenage son enjoyed it. It’s really a no guilt pleasure. Just remember to fold in the whip cream last.


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