Keto Pumpkin Mousse Recipe

Last Updated on November 5, 2021 by Anne-Marie

Keto Pumpkin Mousse is a four-ingredient no-bake dessert recipe. Use it to fill a pumpkin mousse pie.

Glasses filled with Keto Pumpkin Mousse and small spoons.

Why this recipe works

Keto Pumpkin Mousse an easy to make is a four-ingredient no-bake dessert recipe.

Even better, it’s not just for those on the keto diet!

Creamy and scrumptious, everyone will love this whipped pumpkin mousse dessert no matter what.

Whether you’re dairy free, vegan, gluten free, on a paleo diet, or just wanting to avoid sugar, this low carb pumpkin mousse aims to please.

Glasses of pumpkin mousse with small spoons.

How to make a keto pumpkin mousse

With a little bit of planning, this pumpkin mousse recipe can be made in advance for Halloween or Thanksgiving entertaining.

Just place in an airtight container in the refrigerator for a day or two before serving.

Pumpkin puree: Yes, pumpkin is keto. It’s high in fiber and low in sugar. Just make sure you use pumpkin puree and not pumpkin pie filling.

If you want to make your own pumpkin puree, learn How to Cook a Fresh Pumpkin.

Pumpkin spice: One reader commented that she thought I used too much pumpkin pie spice in my recipe.

So you may want to start with 1 tablespoon of pumpkin pie spice. Then have a taste and slowly add a few more teaspoons to your liking.

Sugar substitute: You can use your favorite keto-friendly sugar substitute.

Originally, this recipe called for powdered stevia, but some people find stevia has a bitter aftertaste.

I now mostly cook with powdered monk fruit sweetener and Swerve Sweetener. Both will work well in this sugar-free pumpkin mousse.

Closeup of a glass of creamy pumpkin mousse with a silver spoon.

Coconut cream: Make sure you use canned coconut CREAM and not coconut milk. Coconut cream is thicker than coconut milk because it contains less water.

Some brands may contain thickeners like xanthan gum, which you may not want to have in your spiced pumpkin mousse.

Stay away from any brands with sugar. Those types of coconut cream are meant for making pina coladas and won’t whip up.

Also, remember this vegan mousse recipe does take a little bit of planning as you have to put the can of coconut cream in the refrigerator overnight.

(You dairy free folks should start keeping a can or two of coconut cream in the refrigerator. That way you always have some ready to go to make “whipped cream” for desserts.)

If you can’t find coconut cream, you could use full fat coconut milk in this recipe for pumpkin mousse if you’re in a pinch.

Just pour off any coconut water you’ll find after refrigerating overnight. (Save the coconut water for smoothies or soups.)

You won’t get as much cream as a full can of coconut cream, so use less sugar substitute.

This vegan pumpkin mousse isn't low calorie due to the coconut cream. So watch your portions!

(Looking for a low calorie pumpkin mousse? Try my Weight Watchers Pumpkin Mousse. It's not keto, but it's tasty.)

Glasses of pumpkin pie mousse with small spoons.

How to make a pumpkin mousse pie

This pumpkin mousse also makes a wonderful gluten free or paleo pumpkin pie filling for Thanksgiving.

Use a gluten free pie crust like Mi-Del Gluten Free Pie Crusts.

Several of their pie crust flavors would be delicious for a gluten free pumpkin mousse pie such as graham or ginger snaps.

Since you're doing keto, then bake up your favorite keto pie crust and fill it with the pumpkin mousse after the crust cools.

Place the pie in the freezer until the mousse freezes and then thaw on the countertop for 20 minutes so you can easily slice it.

Top with a dollop of whipped coconut cream.

(See my Slow Cooker Poached Pears recipe for how to make whipped coconut cream. Sweeten with your favorite sugar substitute.)

A tabletop of many glasses of pumpkin pie mousse with small spoons.

More pumpkin recipes

Love cooking with pumpkin? Then check out these tasty pumpkin recipes:

Gluten Free Pumpkin Bread

Dairy Free Pumpkin Fudge

Crockpot Pumpkin Dump Cake

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


Keto Pumpkin Mousse Recipe

Keto Pumpkin Mousse in glass jars with silver spoons

Keto Pumpkin Mousse is a four-ingredient no-bake dessert recipe. Use it to fill a pumpkin mousse pie.

Prep Time 30 minutes
Total Time 30 minutes


  • 1 15-ounce can pumpkin puree
  • 2 tablespoons pumpkin pie spice
  • 1/4 cup powdered stevia, powdered monk fruit sweetener, or Swerve Sweetener
  • 1 14-ounce can unsweetened coconut cream


  1. Place the can of unsweetened coconut cream in the refrigerator overnight.
  2. Place bowl and wire whip beater from your stand mixer in the refrigerator for 15 minutes to chill.
  3. Put pumpkin puree, pumpkin pie spice, and sugar substitute in a large bowl. Mix until ingredients are thoroughly incorporated.
  4. Prepare the coconut whipped cream by spooning the chilled coconut cream into the chilled bowl. Whip on medium-high like you would whipping cream until it’s light and fluffy and soft peaks form. Do not overbeat.
  5. Gently fold coconut whipped cream into pumpkin mixture until well blended. Place the bowl in the refrigerator for 15 minutes while you clean up. Dish into bowls and serve.

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Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 501Total Fat: 45gSaturated Fat: 39gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 6mgSodium: 31mgCarbohydrates: 36gFiber: 14gSugar: 10gProtein: 6g

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 4, 2014 and September 1, 2016. Updated with new pictures and information.

12 thoughts on “Keto Pumpkin Mousse Recipe

  1. J P

    Thanks for this fabulous recipe….thanksgiving dessert for 6, ready in under 10 minutes…does it get any better than that? I found i only needed 1 T of the pumpkin pie spice, but i did make my own from fresh ground spices.

  2. Karen

    Hi there!
    Happy Thanksgiving from Port Moody, BC!
    I’m wondering if I can put the pumpkin mixture together a day before serving … or perhaps the spices would over power the pumpkin? I suppose I could not add as much spice …
    Thanks for your opinion!

  3. Sayra

    love that this is vegan and low carb! But I tried to make it and there was WAY too much pumpkin pie spice – maybe it’s a typo and should be 2 TEASPOONS not 2 TABLESPOONS? I will definitely try it again but use less spice and add a touch of vanilla.

    1. Anne-Marie Nichols Post author

      Hey there Sayra, I just made a very similar pumpkin pie to this pumpkin mousse. (Gluten Free Deep Dish Pumpkin & Coconut Cream Pie at It also has 2 tablespoons pumpkin pie spice. I originally started with 2 teaspoons, and could barely taste the spice so eventually went with 2 tablespoons and the pie – which has similar portions – turned out great. So I guess we have a different taste preference. But that’s not a problem – you can add as much or as little pumpkin pie spice as you like. This recipe is very adjustable.

  4. Lori Yates

    I’ve been toying around with the idea of doing away with pie altogether for Thanksgiving this year. Maybe make an apple crisp, and a pumpkin trifle or mousse. This recipe would be perfect!


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