Keto Pumpkin Mousse

September 16, 2019mayurisjikoni
Blog post




Why Keto Pumpkin Mousse?

For the fall theme, pumpkin just pops up in the head and I’d always wanted to try pumpkin mousse. I personally love how easy it is to make a mousse and its so delicious, fluffy and light on the stomach. Th idea was to use coconut sugar but had to deviate from that idea and make a keto friendly. I have a couple of relatives and followers who wanted to see an easy keto dessert. So I thought let me try Keto Pumpkin Mousse. Also pumpkin is pretty keto friendly. Now before we go into the recipe for Keto Pumpkin Mousse I have to share with you my first fall experience.


My First Fall Experience

Year 2013 is when hubby and I made our first trip to Montreal to visit our son. Also it was the first time we experienced the fall or autumn season. The colours of fall are truly one of nature’s miracles. When we reached Montreal early Sept the leaves on the trees were still green. By the end of the month the green leaves were changing colors. You get to see hues of yellow, orange, red and purple. Not all trees change colour during fall. There’s a huge park near my son’s condo and everyday we would go there and enjoy the colors. In the distance we could see Mont Royal stunned with orange, red, yellow, and few sprinkles of green. What a breathtaking scenery.

Trees which Change Colour

Some of the more famous trees that change color are sugar maple(turns first yellow, then orange and finally red), red maple (turns dark red or yellow), bald cypress (turns orange red), black tupelo (can be yellow, orange, red, purple or scarlet all on one branch) sassafras(deep orange, scarlet, purple and yellow), aspen(turns yellow) and sourwood(turns yellow, red or even purple).


Why do leaves change colour in Fall

The leaves of these trees already have carotene and xanthophyll pigments along with chlorophyll. During summer the chlorophyll manages to mask the carotene and xanthophyll because of its intense green colour. During summer the chlorophyll manufactures the food for the tree. Changes in temperature and length of daylight during fall or autumn results in the chlorophyll breaking down and the green colour disappears allowing the other pigment colors to show up. Also during that time the red anthocyanin pigment begins to develop resulting in red and purple leaves. The intensity of the colours depends on the weather. A cool, dry and clear day is best for the colors.


What does Fall mean?

Fall or autumn is the time for harvest, a bit of rain. Its the season for fresh corn, apples, pears, pumpkins, chestnuts, cranberries, kale, Swiss chard, cauliflower, butternut squash, sweet potatoes, pomegranate, figs, grapes and Brussel sprouts. It was during this season I saw for the first time colored stem chards, from red to yellow and orange. I saw purple and yellow cauliflower. When I kept on staring at them at a market, the lady couldn’t stop smiling. Who thought there is  blue and red corn besides the normal yellow and white ones. And purple carrots, wow.

Falls means that Halloween and ThanksGiving both celebrated in US and Canada are just round the corner. That’s the time you’ll see pumpkins, corn stalks, apples, grapes etc on any Thanksgiving motifs.

FoodieMonday/ Bloghop Theme:

Why am I rambling on about Fall you may wonder especially when neither India or Kenya experience Fall. Well, for this week’s theme Poonam who blogs at Annapurna, decided to tickle our brains to find out a bit more about Fall/Autumn and accordingly prepare a dish. Talking about Fall fresh produce, we are able to use some of the produces also to create some Indian version of dishes like Poonam’s Pumpkin Oambal, Corn Bhel, or Gobi Ke Parathe .

Some more Pumpkin Recipes

I’ve loved using pumpkin in bakes like the Pumpkin Banana Bread Muffins , Italian Pumpkin Bread or Spiced Pumpkin Bread Rolls.

Its during my first experience of Fall that I also tasted a Pumpkin Spice Latte. With a bit of chill in the air, cupping your hands over this spicy drink is so comforting.

A bit about the Keto Pumpkin Mousse

Anyway, I’m no expert on Keto diet so wouldn’t get into that. I have a cream cheese mousse recipe that I’d bookmarked so decided to take the risk and add some pumpkin puree and also replaced the white sugar with some sweeteners. End result, hubby and I both enjoyed the dessert, didn’t miss the sugar or the biscuit or cookie crumb layer. I created the layer at the bottom to make the dessert more interesting.You can easily serve the base as a topping. So go on check out this Keto, Diabetic friendly and Gluten free recipe for a quick and easy dessert. I served it chopped nuts as I couldn’t find any fresh berries. I’ve not added any gelatin as I wanted to make this a completely vegetarian friendly recipe.


What is a mousse?

A mousse is not cooked like puddings or panna cotta. Usually egg white or cream is whipped to incorporate air bubbles into it to make  the texture fluffy and light. It should not set like a jelly, panna cotta or cheesecake. Think of the consistency of your hair mousse or the mousse shaving cream your hubby uses.

Ingredients required for Keto Pumpkin Mousse:

Fresh Pumpkin Puree: its very easy to make it at home. I prefer to roast the pumpkin and scoop the flesh out. Then I puree it. Can also peel and chop the pumpkin and boil or steam it.

Nuts – for the base or as a topping. I’ve used almonds and walnuts.

Sweetener – As this mousse is Keto Friendly, I’ve used stevia and erythritol. If a non keto version use refined sugar, coconut sugar, honey, maple syrup or brown sugar.

Cream Cheese – use a good quality one

Whipping Cream – use one that is sugar free

Spices – cinnamon and nutmeg powder. You can use pumpkin pie spice mixture if you want.

Vanilla Extract – or essence. Optional if you want the spice taste.

Topping – can serve with chopped nuts, fresh berries.Optional.


Dietary Tips:

  • Diabetic Friendly
  • Gluten Free
  • Ideal for Keto Diet
  • Vegetarian


keto pumpkin mousse 1

keto pumpkin mousse 2

keto pumpkin mousse 3

keto pumpkin mousse 4



Creamy, light, fluffy and tasty creamy mousse. Ideal dessert to serve after a heavy meal as its light on the stomach.
5 from 1 vote
Prep Time 15 minutes
Total Time 6 hours 15 minutes
Course Dessert
Cuisine International
Servings 4 servings


For the Nut Base:

  • ½ cup almonds
  • ¼ cup walnuts
  • ¼ tsp cinnamon powder
  • ½ tsp stevia powder

For the mousse:

  • ½ cup fresh pumpkin puree*
  • ½ cup fresh whipping cream
  • ½ cup softened cream cheese
  • ½ tsp vanilla extract
  • ½ tsp cinnamon powder
  • ¼ tsp nutmeg powder
  • ¼ cup erythritol sweetener
  • 1 tsp stevia powder


Prepare the base first:

  • Add the nuts, stevia and cinnamon powder into a food processor.
  • Process the nuts till its just about to become a paste. Remember you don't want a paste.
  • Divide the nut powder between four bowls or small glasses.
  • Press it down lightly using a spoon.

Prepare the mousse:

  • In a bowl add cream cheese, vanilla extract, sweeteners, cinnamon and nutmeg powders.
  • Whisk the mixture to make it smooth.
  • Add pumpkin puree and mix well.
  • Whip fresh cream in another bowl till it forms soft peaks.
  • Add the whipped cream to the cream cheese mixture and mix gently till the fresh cream is incorporated into the cream cheese mixture.
  • Spoon the mousse into the bowls or glasses.
  • Let it chill in the fridge for 5-6 hours.

To Serve:

  • Add chopped nuts or some blueberries or strawberries and serve.


  • To prepare pumpkin puree at home, cut the pumpkin into thick slices. Remove the seeds and fibre. Brush the pumpkin with little olive oil or butter. Roast it in a preheated oven at 180ºC for 20 minutes or till done. When its a bit cool to handle, peel off the skin and mash it.
  • Add about 1 tsp gelatin if you wish for a more firmer mousse.
  • Add pumpkin pie spice if you wish.
  • Add chopped nuts or some blueberries or strawberries and serve.
  • Can replace the stevia and erythritol with brown sugar, coconut sugar.
  • For a non keto pumpkin mousse, can used ginger snaps for the base.
  • Per Serving: 298cals / 28g Total Fat / 7g protein / 8g Total carb / 4 g Net Carb
Keyword pumpkin mousse


Pin for later:

keto pumpkin mousse

A little request:

If you do try this recipe then please either

  • add a comment below,
  • send a picture to my email
  •  tag me as #mayuri_jikoni on Instagram
  • or tag me on Twitter as #Mayuri1962





  • poonampagar

    September 16, 2019 at 2:21 pm

    Pumpkin mousse with the nut layers at top and bottom looks very inviting and absolutely delectable di ! Loved reading the post about your first fall experience . Sounds so magical !

    1. mayurisjikoni

      September 16, 2019 at 8:44 pm

      Thanks Poonam, it truly was magical. And near my son’s home there is a huge park and from there we could see Mount Royal which was covered in all the colors of fall.

    2. The Girl Next Door

      September 17, 2019 at 7:58 am

      Oh wow, the Pumpkin Mousse looks so creamy, delightful and inviting! I love that you have kept this free of refined sugar. 🙂

      1. mayurisjikoni

        September 21, 2019 at 4:08 pm

        Thank you so much Priya.

  • FoodTrails

    September 19, 2019 at 4:28 am

    Pumpkin mousse looks so inviting..nut layer must have added a wonderful crunch to the silken mousse.. i will love add pumpkin spice to it for a more flavour rich treat.

    1. mayurisjikoni

      September 21, 2019 at 3:59 pm

      Thanks Swaty, I would have loved to add pumpkin pie spice but didn’t have all the ingredients to make the spice.

  • sizzlingtastebuds

    September 19, 2019 at 9:02 am

    lovely to read about the reason for changing colours – so in-depth and a wonderful read, it sounded like a Masterclass in Science 🙂 the kept pumpkin mousse is so delicious, and I know that my kids would love this sometime 🙂

    1. mayurisjikoni

      September 21, 2019 at 3:57 pm

      Thanks Kalyani.

  • Preethi Prasad

    September 22, 2019 at 9:27 am

    I wish to experience fall after reading your beautiful write up.Pumpkin Mousse loaded with nuts looks scrumptious. Very innovative recipe.

    1. mayurisjikoni

      September 23, 2019 at 8:08 pm

      Thank you so much Preethi. You must experience Fall once at least.

  • vasusvegkitchen

    September 22, 2019 at 6:55 pm

    Keto pumpkin mousse looks very creamy with crunchy taste of nuts. Loved the way you presented it and the write up about your first experience @Montreal. Never tasted stevia powder, would love to try this healthy mousse soon, wonderful recipe with magical words di, loved it.

    1. mayurisjikoni

      September 23, 2019 at 8:07 pm

      Thanks Aruna. I initially didn’t like the taste of stevia as hubby uses that for his teas and coffees. However, the taste is hardly noticeable in the mousse.

  • Renu Agrawal Dongre

    September 23, 2019 at 6:28 pm

    Loving this keto pumpkin mousse Mayuri, with no real sugar in it. I would have never imagined a mousse out of pumpkin. This looks like a perfect party dessert when you have guest who are on diet.

    1. mayurisjikoni

      September 23, 2019 at 8:05 pm

      Thanks Renu, and that’s true its a perfect dessert for those on a diet and also for diabetics.

  • simplysensationalfood

    October 5, 2019 at 11:15 pm

    The pumpkun mousse looks and sounds delicious. I love that its keto friendly as Keto diets are very much in and I have friends that follow it .I shall book mark this recipe to make. Spices like cinnamon go so well with pumpkin . I am sure your mousse would have tasted amazing.

    1. mayurisjikoni

      October 8, 2019 at 7:26 pm

      Thank you so much Nayna, and yes keto diet is the latest rage in the diet scene.

  • shobhakeshwani

    October 6, 2019 at 8:16 am

    Excellent ! I would never imagine making a mousse with any vegetable.

    1. mayurisjikoni

      October 8, 2019 at 7:24 pm

      Thanks Shobha, pumpkin is commonly used for dessert so it tastes really good.

  • Azlin Bloor

    October 24, 2020 at 1:14 pm

    5 stars
    I just love the sound of this mousse, with all those ingredients in there. It must be so deliciously creamy with the cheese and cream.
    I also enjoyed your description of your first autumn. You are right, it’s such a beautiful time of the year, definitely my favourite season.

    1. mayurisjikoni

      October 24, 2020 at 6:20 pm

      Thank you Azlin. The mousse is creamy but yet light.

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