Easy Pumpkin Mousse Fluff Recipe: Keto, Sugar Free, Low Carb

This Easy Pumpkin Mousse Fluff Recipe is creamy, fluffy, and bursting with pumpkin spice flavor. Plus, the low carb pumpkin mousse is made with only 5 simple ingredients and takes just 5 minutes of your time. You’re going to love how simple and delightful this creamy pumpkin mousse is. Oh, and this recipe for keto pumpkin mousse no cream cheese is unique as it omits cream cheese, unlike most other recipes out there.

This sugar free pumpkin mousse is low calorie, low carb, sugar-free, and abundant in healthy fats and protein. It’s also a rich source of vitamin A, vitamin C, and potassium. It’s a wholesome and satisfying dessert that will help you stay in ketosis. Perfect if you are a pumpkin lover and follow keto diet.

Keto pumpkin mousse is the ideal dessert for the pumpkin season (fall and winter), or whenever you’re cravring for some pumpkin spice zest. It has the essence of pumpkin pie but skips the crust and the carbs. Relish it as a dessert, a snack, or even for breakfast. Serve it plain or adorned with some chopped nuts for added texture.

If you’d like to see how I made this recipe, check out my quick YouTube video for helpful process shots and tips!

Easy Pumpkin Mousse Fluff Recipe: Keto, Sugar Free, Low Carb

Ingredients

  • Heavy whipping cream
  • Pumpkin spice
  • Sugar free 100% pumpkin puree: If you want to make your own, check out this easy keto pumpkin puree recipe.
  • Vanilla extract
  • Sugar substitute: Powdered Swerve
  • Cinnamon (optional)
A visually appealing bowl of Easy Pumpkin Mousse Fluff, which is keto-friendly, sugar-free, and low-carb. The mousse is piped into a swirl, topped with a sprinkle of cinnamon, and accompanied by two cinnamon sticks, all set against a clean, marbled background.
Keto Pumpkin Mousse Fluff Recipe

How To Make Sugar Free Pumpkin Mousse

Making this keto pumpkin mousse is incredibly easy and quick. You only need 5 minutes and 5 ingredients to create this creamy and fluffy dessert. Follow these simple steps:

  1. Combine all ingredients: In a large mixing bowl, combine the whipping cream, pumpkin pie spice, pumpkin purée, vanilla extract, and powdered Swerve. For optimal results, ensure the ingredients are at room temperature.
  2. Whisk until stiff: With a handheld mixer, electric mixer or a stand mixer fitted with a whisk attachment, whip the pumpkin mixture on medium speed until stiff peaks form, which should take about 5 to 7 minutes. If you’re using a manual whisk, be prepared for a longer whisking time and a bit more effort.
  3. Pipe for presentation: Transfer the mousse into a piping bag fitted with a star or round tip. Pipe the mousse into individual bowls or glasses for a beautiful presentation that’s sure to impress.
  4. Sprinkle cinnamon (optional): For an added touch of flavor and decoration, sprinkle some cinnamon over the mousse. Feel free to add some chopped nuts for extra texture if you prefer.

Nutritional Data for Keto Pumpkin Mousse

Keto pumpkin mousse is a low-carb, sugar-free, and diabetic-friendly dessert that’s not only scrumptious but also nutritious. Here are the nutritional facts for one serving of keto pumpkin mousse (approximately 1/4 cup):

  • Calories: 121
  • Net carbs: 1.5 grams
  • Total carbs: 1.5 grams
  • Fat: 13 grams
  • Protein: 1 gram
A creamy and light orange-colored pumpkin mousse fluff served in a clear glass bowl, garnished with a sprinkle of dark spices, likely cinnamon or pumpkin spice blend. Two cinnamon sticks lie beside the bowl on a light marbled surface, suggesting the dessert’s flavor profile. This keto, sugar-free, and low-carb dessert is visually appealing and fits dietary restrictions.
Sugar Free Pumpkin Mousse Fluff Recipe

Creamy Keto Pumpkin Mousse: Quick Guide

Benefits:

  • Low in carbshigh in fat—perfect for keto.
  • Protein and fiber keep you full.
  • Vitamin A supports vision and immunity (50% daily value).
  • Vitamin C boosts immunity (10% daily value).
  • Potassium aids blood pressure and muscle function (7% daily value).

Compared to traditional desserts like pumpkin pie, it’s lower in calories and sugar.

Tips and Tricks for Best Results

Making keto pumpkin mousse is very easy and quick, but here are some tips and tricks to make it even better:

  • Choose the best ingredients: For optimal results, use high-quality ingredients that are fresh and at room temperature. Opt for pure pumpkin purée, not pumpkin pie filling, which has added sugar and spices. Organic whipping cream, which has more fat and fewer additives than regular whipping cream, is preferable. Natural sweeteners like powdered erythritol or monk fruit are ideal as they have no aftertaste and don’t affect blood sugar levels.
  • Adjust the sweetness and spice level: Add more or less low carb sweetener to suit your preference. You can also tweak the amount of pumpkin pie spice or add extra cinnamon, nutmeg, or ginger for additional flavor.
  • Make it vegan or dairy-free: For a vegan or dairy-free version, substitute whipping cream for coconut cream, which provides a rich, creamy texture and a subtle coconut flavor.

I hope these tips and tricks help you make keto pumpkin mousse easily and successfully.

Is Pumpkin Keto Friendly?

Pumpkin is a keto-friendly vegetable that offers numerous health benefits. It’s low in carbs, high in fiber, and rich in antioxidants.

You can also use pumpkin to create delicious keto recipes.

Read more Is Pumpkin Keto Friendly

Is Pumpkin Keto Friendly?
Is Pumpkin Keto Friendly?

How many carbs are in keto pumpkin mousse?

A 1/4 cup serving has just 1.5g net carbs13g fat, and 1g protein. It’s a great fit for keto diets.

How do you store keto pumpkin mousse?

Keep it in an airtight container in the fridge for 3 days or freeze for 3 months. Thaw in the fridge before enjoying.

Can I use canned whipped cream instead of heavy cream?

It’s an option, but not ideal. Homemade whipped cream is fluffier and more stable. Plus, canned versions often have extra sugar and additives.

Can you use fresh or frozen pumpkin instead of canned pumpkin puree?

Yes, you can use them. Cook and drain well before use. Or make your own keto-friendly pumpkin purée: easy recipe.

Keto Pumpkin Puree
Keto Pumpkin Puree

Serving Suggestions

  • Individual Servings: Elegant and classic. Use cups or glasses like ramekins or wine glasses. Layer with whipped cream, fruit, nuts, or granola.
  • Large Bowl: Casual and simple. Top with whipped cream, chocolate, caramel, or sprinkles.
  • Cake Filling/Frosting: Creative and tasty. Layer a keto pumpkin pie with different mousse flavors or use as frosting.
  • Dip or Spread: Fun and versatile. Pair with cookies, crackers, or fruit. Mix with cream cheese or peanut butter for extra flavor.

Experiment with flavors, colors, and shapes to match your taste and mood. The possibilities are endless!

More Keto Pumpkin Desserts Recipes You Might Like

If you love pumpkin and want to enjoy it in different ways, you might like these other keto pumpkin recipes that I have. They are all low carb, gluten free, and sugar free, but they taste delicious and satisfying. Here are some of the recipes that you can try:

More Keto Desserts

A bowl of Keto Pumpkin Spice Mousse

Easy Pumpkin Mousse Fluff Recipe: Keto, Sugar Free, Low Carb

Author: Rally Rus
This Easy Pumpkin Mousse Fluff Recipe is creamy, fluffy, and bursting with pumpkin spice flavor. Plus, the low carb pumpkin mousse is made with only 5 simple ingredients and takes just 5 minutes of your time.
5 from 1 vote
Net Carbs: 1.5g
Print Recipe Pin Recipe
Prep Time 5 minutes
Total Time 5 minutes
Course Dessert
Servings 1 cup
Calories 207.4 kcal

Ingredients
 
 

Optional

  • 1/4 tsp Cinnamon for decoration

Instructions
 

  • In a large mixing bowl, combine the whipping cream, pumpkin pie spice, pumpkin purée, vanilla extract, and powdered Swerve. For optimal results, ensure the ingredients are at room temperature.
  • With a handheld mixer, electric mixer or a stand mixer fitted with a whisk attachment, whip the pumpkin mixture on medium speed until stiff peaks form, which should take about 5 to 7 minutes. If you’re using a manual whisk, be prepared for a longer whisking time and a bit more effort.
  • Transfer the mousse into a piping bag fitted with a star or round tip. Pipe the mousse into individual bowls or glasses for a beautiful presentation that’s sure to impress.
  • For an added touch of flavor and decoration, sprinkle some cinnamon over the mousse. Feel free to add some chopped nuts for extra texture if you prefer.
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YouTube Video

Notes

  • You can use any sweetener, although powdered sweetener would be better.
  • What is the difference between pumpkin spice and pumpkin pie spice? The terms pumpkin spice and pumpkin pie spice are often used interchangeably and refer to the same aromatic blend of spices. The difference in naming is largely due to branding choices and tradition, but the inviting, warm flavors in both are identical.

Nutrition

Serving: 1servingCalories: 207.4kcalCarbohydrates: 2gNet Carbs: 1.5gProtein: 1.8gFat: 21.6gSaturated Fat: 13.7gSodium: 16.8mgPotassium: 80.2mgFiber: 0.5gSugar: 2.1gVitamin A: 2410.1IUVitamin C: 0.9mgCalcium: 45.2mgIron: 0.3mg
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5 from 1 vote (1 rating without comment)

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