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Keto Pumpkin Mousse

Keto Pumpkin Mousse

Low Carb Pumpkin Mousse

I used to enjoy spending a whole day in the kitchen creating beautiful desserts, but after having kids, I’m all about “quick and easy!” I still love to be in the kitchen, but the boys often want me to play with them; also if they want to help me make something such as a Pumpkin Mousse, I want it to be as easy as possible because I know it is going to take twice as long to make as well as twice as long to clean up their mess.

So if you really want to impress your dinner guests but you are not much of a baker, you must try my keto pumpkin mousse. It is everything decadent that Pumpkin Pie has to offer without all of the trouble of making a pie crust. Plus, my keto pumpkin mousse is egg free for those of you who sadly can’t have eggs!

Low Carb Pumpkin Mousse

Low Carb Pumpkin Mousse

Maria Emmerich
Course Dessert
Servings 8
Calories 178


  • 1 15 ounce can pumpkin puree
  • 3 cups heavy cream
  • 3/4 cup Natural Sweetener or allulose
  • 1/2 teaspoon pumpkin pie spice
  • 1 tablespoon vanilla extract


  • Crushed walnuts or pecans for serving


  • Place the pumpkin, 1 cup cream, natural sweetener, spices and vanilla in a medium bowl, using a hand mixer, combine until very smooth. Set aside.
  • Whip remaining heavy cream to soft peaks (OR use a whip cream canister like THIS one) and fold into pumpkin mixture. Pour into a serving dish and sprinkle crushed nuts over the top before serving.


Calories: 178 | Fat: 16.8g | Protein: 1.5g | Carbohydrates: 5.8g | Fiber: 1.6g | P:E Ratio: 0.1


“Maria I hope it’s okay to share this. These pics were taken 9 DAYS apart.
I have obviously gotten a little vitamin D also but the difference is amazing to me.
I feel wonderful!!! Thank you thank you!!!  I can’t wait to see what the next 21 days have in store.  And I lost 13 pounds so far!!  Crazy!!” Bridget

Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School!

Click HERE to check out my supplement plans!

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Allison Lundgren says:

    I can’t wait to try this!
    I loved pumpkin pie growing up. And this will be a great way to get my fix!
    Thanks Maria! 🎃

  • Carey says:

    Maria, LOVE the site and so happy I came across it. I have a question regarding a VERY old post/recipe. Bread. I had the recipe for the Keto bread/rolls but I recently looked for it and can only find it with measurements..not weight. I have found through much trial but mostly error, that the only way this recipe works for me is if I weigh the ingredients. Otherwise I get the high puffy hole and gummy bottom. Can you please repost this recipe with the appropriate weights? Thanks for all your great recipes and posts

  • Crystal says:


    First off I absolutely love love love your book. It’s become a must have for my weekly grocery shopping needs and factored into all the meals I make for my family. One thing I am wondering though, most females I know do not have as great of a digestion system as men and don’t have bowel movements as often. With the ketogenic lifestyle we eat lots of cheese as a snack because it’s an easy go to and no prep for a Mom of 5 kids. I think cheese doesn’t allow me to be as regular as I could be. What do u suggest to help that is keto friendly?

  • Connie says:

    Do you know the Calories, Carb%, Protein%. and Fat% ?

  • Mary says:

    I’m going to try this with coconut milk for non-dairy option.

  • I probably wont try this one out just because the carbs are slightly higher; but it looks like a lovely recipe.

  • Ann Dubeau says:

    Maria, I just made your Bone Broth recipe for the first time as we are very new to the Keto diet. It smells fabulous! I’m wondering about the yield – your cookbook says the yield is 4 quarts – I have 1 1/2 quarts. Is my broth too concentrated? Should I add water? My crockpot is a 5 quart – I followed the recipe exactly (I measured the water that went in – 2 quarts). Am I missing something? Thank you, Ann

  • Cindy says:

    Where are all of the recipes that use to be on your site?

  • Lorraine says:

    I cant get swerve in UK as far as i know. Can i use erithritol granules, this is the only sweetener i have as i very rarely use it.

  • Carol Martin says:

    How long will this recipe keep? If I make it on Sunday and serve Monday evening will it still present well?

  • Diane says:

    Hi, I’m so happy to have found your website. I started following a Keto lifestyle 4 months ago. I’ve been slender most of my life, ate organic, healthy food options, avoided processed foods and indulged in sweet treats only occassionally. My blood sugar was going up every year. When it reached 120 I started intermittent fasting. Without changing anything else over the course of a year I lost eight pounds and my blood sugar went down to 96. Still suffering drops in blood sugar after eating, with some meals laying me out on the sofa, I decided it was time to take drastic action. I knew about Keto for cancer and started reading everything I could. One month on Keto my blood sugar dropped to 86. Energy levels steady all day. I stick to 20 carbs or less a day as I seem so insulin resistant. I’m hoping over time I can try to increase and see how I feel. Sorry I’m off topic.

    Now that I’m preparing for thanksgiving, I really wanted to prepare dishes for the family that are familiar to what the family has always wanted in the past. Having one daughter with a life threatening milk allergy (milk proteins) I’ve cooked without milk products for over twenty years. Three years ago my hubby was diagnosed with celiac and I started adjusting to grain free cooking. With my going Keto I am trying to incorporate changes in how I cook again. Your pumpkins mousse sounded wonderful. I used your recipe and changed it up a bit. I wanted pumpkin mousse bars. I used your recipe for the Lemon Bar crust, using coconut oil. Cooked it per the recipe, in a cheese cake pan with parchment lining the bottom. Set it on a cooked sheet to catch any oil dripping out as it cooked. I mixed the mousse using a cup of coconut cream from a refrigerated can of coconut milk. Used two eggs instead of three. 1/2 cup powdered swerve and tsp of stevia with the pumpkin pie spices. I just took it out of the oven and it looks wonderful. I will come back and let you know how it tastes after our feast. Hoping the crust stays crisp in the frig. I’m in the mist of drying out your sub bread to use for stuffing. Thank you for making your recipes available to those of us looking for inspiration. I just bought one of your cook books on Amizon and can’t wait to read it.

    • Maria Emmerich says:

      Thank you!!!!

      • Diane says:

        Hi Maria,
        Thought I would let you know how the pumpkin dessert turned out. Everyone loved it! I used coconut cream whipping cream as the topping. I made a mistake when I mentioned eggs in my last post. Yours didn’t have eggs. I added the eggs and baked like a pumpkin pie. The crust stayed crisp for the day and a half it was in the refrigerator. The sugar eaters couldn’t tell this was sugar free. I really liked it too but I think my sweet tooth is going away, I would have preferred it to be a bit less sweet. When I make this for Christmas dinner I will reduce the sweetener. I’m going to try your cookie crust out as regular cookies, it reminded me so much of sugar cookies. The sub bread is amaizing, the best bread recipe I’ve found. I had made two batches and yesterday I made a double batch. It raises nicely and has great flavor and I’m not getting mushy centers. The sub bread made a great tasting dressing. Despite adding 3 eggs to the casserole before baking, nothing stuck together like a regular dressing. Can you give me some suggestions in making the dressing bind together? I want to make this again for Christmas as the flavors were wonderful, it just didn’t stick together like regular stuffing. I just got your book and read it from cover to cover. Can’t wait to try the recipes. Thanks so much for your wonderful website.

  • Holly R. says:

    We had this instead of pumpkin pie for our Thanksgiving. I don’t think anyone is a big pumpkin pie person but everyone liked it. The funniest thing was that my dad kept eating the whipped cream by itself. He told us all that he had some left over mousse in his bowl – so it was ok.

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