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    Home » Recipes » Dessert

    The Best 4 Ingredient Pumpkin Mousse

    Modified: Nov 11, 2024 • Published: Sep 4, 2023 by Dr. Erin Carter • This post may contain affiliate links • Leave a Comment

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    Two clear jars filled with pumpkin mousse and topped with whipped cream and chocolate chips.

    You are going to love this pumpkin mousse recipe! This homemade mousse is so easy to make with only 4 ingredients and is ready in just a few minutes. It is delicious enough to eat as is, but can also be used to make pies, as icing for cakes, and more.

    Two clear jars filled with pumpkin mousse topped with whipped cream and chocolate chips.

    Calling all pumpkin fans! If you love pumpkin recipes like edible pumpkin chocolate chip cookie dough, pumpkin Rice Krispie treats, gluten-free pumpkin chocolate chip muffins, and gluten free pumpkin cookie bars then you are going to love the recipe I am sharing with you today.

    Table of Contents
    • Why you will love this recipe:
    • Ingredients and substitutions:
    • Variations and add ins:
    • How to make pumpkin mousse:
    • Top tips:
    • How to serve pumpkin mousse:
    • How to store:
    • Pumpkin mousse FAQs:
    • Other pumpkin recipes you will love:
    • Recipe

    Why you will love this recipe:

    • It tastes amazing! This easy pumpkin mousse is light and fluffy with hints of pumpkin pie flavour and a taste that is similar to pumpkin cheesecake.
    • Even though this mousse is made from scratch it's so quick and easy to make and is ready in just a few minutes! You only need 4 ingredients to make this it.
    • This pumpkin pie mousse can be used in so many ways - eaten right off the spoon, made into parfaits, as icing for cakes and cupcakes, for pie, or for spreading on toast, pancakes, waffles or crepes.
    • This no bake dessert is gluten-free and can easily be made dairy free and vegan. It's also lower in sugar compared to most other mousse recipes.
    • It's made without gelatin, without condensed milk and without whipping cream.
    • This fall dessert is easy enough to make anytime but also delicious enough to serve to guests at special occasions like Thanksgiving.

    If you love mousse recipes you will also love my avocado chocolate mousse (but don't worry, it doesn't actually taste like avocados!) and peanut butter mousse.

    Ingredients and substitutions:

    Pumpkin puree, cream cheese, cane sugar and pumpkin pie spice all separated into small bowls.
    • Pumpkin puree - to give the mousse that delicious pumpkin flavour. Be sure to use pumpkin puree and not pumpkin pie filling as pumpkin pie filling has sugar in it and will make this mousse way too sweet. You can either make your own pumpkin puree or buy canned pumpkin puree.
    • Cream cheese - plain cream cheese is used to help make this pumpkin mousse thick and creamy.
    • Cane sugar - is the granulated sweetener that is used to sweeten this dessert. Note that I tried making this mousse with coconut sugar to make it refined sugar free and it did not taste very good so I do not recommend trying to replace this sweetener with anything else.
    • Pumpkin pie spice - to give it that delicious pumpkin pie flavour.

    Variations and add ins:

    • If you like vanilla flavour add a tablespoon of vanilla extract to the recipe.
    • If you don't have pumpkin pie spice you can use apple pie spice or ground cinnamon instead.
    • To make this mousse vegan and dairy-free: use a dairy-free cream cheese.
    • If you are serving a crowd feel free to double or triple this dessert recipe.

    How to make pumpkin mousse:

    A bowl with cane sugar and cream cheese in it.
    1. Step 1: Add the softened cream cheese and cane sugar to a large bowl. 
    A bowl with sugar and cream cheese in it with a hand blender blending the ingredients.
    1. Step 2: Then using either a hand mixer or standing mixer, blend the ingredients until they are smooth and creamy without any clumps remaining. 
    A bowl with blended cream cheese in it with a scoop of pumpkin puree on top of the cream cheese.
    1. Step 3: Now add the pumpkin puree and pumpkin pie spice to the bowl.
    A bowl with a hand blender blending a pumpkin mixture in it.
    1. Step 4: Using a hand mixer or standing mixer, blend the ingredients until you have a nice, thick and smooth texture.

    Top tips:

    • Be sure to soften the cream cheese before making this mousse as it makes it easier to blend. If the cream cheese is cold it will be more clumpy and will take longer to become smooth and creamy. I let it sit out on the counter for 30-60 minutes to soften it.
    • Make sure to use pumpkin puree and not pumpkin pie filling for this recipe. Pumpkin pie filling would be way too sweet as it already has sugar added.

    How to serve pumpkin mousse:

    This healthy pumpkin mousse is delicious served as is but you could also turn it into individual parfaits by adding toppings or layering different ingredients such as whipped cream, coconut whipped cream, shredded coconut, marshmallows, graham cracker crumbs or chocolate chips and serving them in small jars or cups.

    You can also use this mousse as an icing for cakes, cupcakes, or for pumpkin pie filling. I also love topping my protein overnight oats or oatmeal with it. You could even use it to top oat flour pancakes, crepes, grain free waffles or to spread on banana protein muffins.

    You could also serve this as a pumpkin mousse dip and use it as a dessert dip for fresh fruit, cookies or graham crackers.

    How to store:

    Store this mousse in an airtight container in the fridge for up to 7 days.

    You can also freeze this mousse in an airtight container for up to 6 months. Once you let it thaw, whip it again with a hand mixer or standing mixer to make it light and fluffy.

    Two jars filled with pumpkin mousse and topped with whipped cream and chocolate chips.

    Pumpkin mousse FAQs:

    Is this pumpkin mousse paleo?

    No, this mousse recipe is not paleo as it is made with cane sugar which is not permitted on the paleo diet. I did try using coconut sugar to make it and it just didn't taste very good.

    Is this mousse recipe keto?

    No this is not a keto pumpkin mousse recipe because it is made with cane sugar and is not low carb. I have not tried making this mousse with any keto-friendly sweeteners.

    Is this pumpkin mousse AIP?

    No, this mousse recipe is not AIP compliant as it is made with dairy (the cream cheese).

    Other pumpkin recipes you will love:

    • A baking rack with pumpkin muffins with chocolate drizzle on them.
      Gluten-free Pumpkin Chocolate Chip Muffins (paleo, dairy free)
    • A bowl of vegan pumpkin risotto with a spoon in it and garnished with fresh parsley.
      The Best Vegan Pumpkin Risotto
    • A paleo pumpkin chocolate chip cookie on a baking sheet with sea salt on top of it.
      Paleo Pumpkin Chocolate Chip Cookies (gluten-free)
    • A bowl of pumpkin and sweet potato soup topped with chopped cilantro and pumpkin seeds.
      Pumpkin and Sweet Potato Soup

    Since you made it this far we are basically best friends so be sure to follow me on Instagram, Pinterest, TikTok and Facebook where I share even more recipes and healthy living tips! And don’t forget to leave this recipe a star review before you go!

    Recipe

    Two clear jars filled with pumpkin mousse topped with whipped cream and chocolate chips.

    Pumpkin Mousse

    You are going to love this pumpkin mousse! This no bake dessert is so easy to make with just 4 ingredients and has the perfect light and fluffy texture.
    5 from 7 votes
    Print Pin Rate
    Course: Dessert, treat
    Cuisine: American
    Diet: Gluten Free, Low Lactose, Vegan, Vegetarian
    Prep Time: 5 minutes minutes
    Total Time: 5 minutes minutes
    Servings: 2
    Calories: 343kcal
    Author: Dr. Erin Carter

    Equipment

    • standing mixer
    • Hand mixer

    Ingredients

    • 1/2 cup cream cheese, softened
    • 1/3 cup cane sugar
    • 1/3 cup pumpkin puree
    • 1/2 teaspoon pumpkin pie spice

    Instructions

    • Add the cream cheese and cane sugar to a large bowl.
    • Using a hand beater, blend the ingredients until they are smooth without any clumps remaining.
    • Add the pumpkin puree and pumpkin pie spice to the bowl.
    • Use the hand blender to blend the ingredients until you have a nice, thick and smooth texture.
    • Serve and enjoy!

    Notes

    1. Nutritional values are an estimate and will vary depending on the exact ingredients you use.
    2. If you don't have pumpkin pie spice you can use apple pie spice or ground cinnamon instead.
    3. Store this mousse in an airtight container in the fridge for up to 7 days.

    Nutrition

    Calories: 343kcal | Carbohydrates: 40g | Protein: 4g | Fat: 20g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 57mg | Sodium: 181mg | Potassium: 163mg | Fiber: 1g | Sugar: 37g | Vitamin A: 7118IU | Vitamin C: 2mg | Calcium: 69mg | Iron: 1mg
    Tried this Recipe? Pin it for Later!Mention @pureandsimpleno or tag #pureandsimpleno!

    DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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    Hi everyone!

    My name is Dr. Erin Carter and I am so thrilled you are here. I am a physician with specialties in both internal medicine and rheumatology, and I believe that food and healthy living are forms of medicine. In my spare time I share health information and delicious, healthy recipes here on Pure and Simple Nourishment.

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