There’s a moment every year when the air gets crisp, the leaves start to turn, and all I want is pumpkin. It’s the official flavor of fall. But for years, that flavor felt off-limits, always tied to sugary lattes and carb-heavy pies that I knew would send my blood sugar on a roller coaster.
I was determined to get that cozy, comforting feeling back, without the spike.
This Low Carb Pumpkin Mousse is my solution. It’s the pure, spicy-sweet taste of autumn in a bowl, but it’s so light and airy you won’t believe it’s sugar-free. This is how we get to enjoy the season, safely and deliciously.
Why is This Mousse a Perfect Diabetic-Friendly Dessert?
When you’re managing your blood sugar, your main goal is to avoid big spikes. This recipe is specifically designed to prevent that.
First, it has no sugar. We use a non-nutritive sweetener (like allulose or monk fruit) that gives you that sweet taste without impacting your glucose.
Second, it’s built on healthy fats from the coconut cream. Fat is your friend! It’s satisfying and helps slow down digestion, which is key to preventing a blood sugar spike. It’s the secret to feeling full and keeping your numbers stable.
Finally, it’s an easy diabetic pumpkin dessert because it’s incredibly low in net carbs.
Is Pumpkin Okay for Diabetics?
Absolutely! This is a myth I am always happy to bust.
While a giant, sugary pumpkin spice latte is a fast track to a blood sugar roller coaster, pure pumpkin puree is fantastic. It’s a vegetable, and it’s loaded with fiber and nutrients.
That fiber is a huge benefit, as it slows down the absorption of the (already very low) natural sugars. In a portion-controlled recipe like this, pumpkin is 100% blood-sugar friendly.
How to Make Sugar-Free Pumpkin Mousse (Tips for Success)
This is how you make sugar-free pumpkin mousse that is perfectly creamy every time.
Tip 1: Your Coconut Cream Must Be COLD
This is the most important step. You need a can of full-fat coconut milk, and it needs to be in the fridge for at least 8 hours, or preferably overnight. Do not shake the can! You want to open it and scoop out only the thick, solid white cream that has risen to the top. This ensures your Low Carb Pumpkin Mousse is thick, not watery.
Tip 2: Check the Can Label
Make sure you buy 100% pure pumpkin puree. Do not grab pumpkin pie filling by mistake. Pie filling is loaded with sugar and corn syrup and will send your blood sugar soaring.
Tip 3: Don’t Over-Whip
You’re not trying to make stiff peaks like a meringue. You only need to whip the ingredients with a hand mixer for about 30-60 seconds. You’re just looking for it to get light, fluffy, and completely combined.
Tip 4: Taste and Adjust
The “right” amount of sweetness is different for everyone. After you’ve whipped it, give it a taste. You might want a few more drops of liquid stevia or another half-tablespoon of sweetener. Make it perfect for you!
Here is the simple, one-bowl recipe that will become your new favorite fall treat.
Easy One-Bowl Pumpkin Mousse (Keto, Dairy-Free)
Ingredients
For the Mousse:
- 1/2 cup 120g coconut cream (solid cream scooped from a can of full-fat coconut milk refrigerated overnight)
- 1/4 cup 61g canned pumpkin puree (not pumpkin pie filling)
- 1 tbsp 12g granulated allulose-monk fruit sweetener (or preferred non-nutritive sweetener, to taste)
- 1 tsp 2.6g pumpkin pie spice
- 1/2 tsp 2.5g vanilla extract
- 1/16 tsp salt one small pinch
Optional Garnishes:
- 2 tbsp 14g chopped pecans or toasted pepitas (pumpkin seeds)
- Sugar-free whipped cream coconut or dairy
- Dash of ground cinnamon
Instructions
- Chill the Can: Make sure your can of full-fat coconut milk has been refrigerated for at least 8 hours, or preferably overnight. Do not shake the can.
- Scoop the Cream: Carefully open the can and scoop only the thick, solid white cream from the top into a medium mixing bowl. Reserve the leftover clear coconut water for another use (like a smoothie).
- Combine Ingredients (One-Bowl Method): To the same bowl with the coconut cream, add the pumpkin puree, granulated sweetener, pumpkin pie spice, vanilla extract, and pinch of salt.
- Whip the Mousse: Using an electric hand mixer, whip all the ingredients on medium-high speed for 30-60 seconds, or until the mousse is light, fluffy, and completely smooth.
- Taste and Adjust: Taste the mousse. Add a little more sweetener or spice if desired and briefly whip again to combine.
- Serve: Divide the mousse between two small ramekins or jars. You can spoon it in or pipe it for a cleaner look. Top with optional chopped nuts, a dollop of whipped cream, and a final dash of cinnamon. Serve chilled.
Notes
- Storage: Store the mousse covered in the refrigerator for up to 5 days. Freezing is not recommended as it can alter the creamy texture.
- Sweetener: You can substitute the granulated sweetener with 4-6 drops of liquid stevia or monk fruit, or to your personal taste.
- Coconut Cream: For best results, use a brand of coconut milk known for having a high-fat content, which creates a thick, solid cream layer when chilled.
Nutrition
Serving Size: 1 serving (approx. 101g, mousse only) Calories: 224 Total Fat: 21.8g Saturated Fat: 20.4g Trans Fat: 0g Cholesterol: 0mg Sodium: 84mg Total Carbohydrates: 7.7g Dietary Fiber: 2.5g Total Sugars: 2.2g Added Sugars: 0g Net Carbs: 5.2g Protein: 2.9g (Nutrition calculated for the mousse only, without optional garnishes. Sweeteners like allulose and monk fruit are not included in net carb calculations.)This recipe is your perfect, blood-sugar-friendly starting point for a delicious fall. It’s simple, fast, and gives you all that pumpkin spice flavor without any of the worry. This Low Carb Pumpkin Mousse is so versatile.
I love hearing how you make my recipes your own. Do you add a little instant coffee for a “pumpkin-spice-latte” vibe? Or maybe a sprinkle of sugar-free chocolate chips? If you try a fun variation, be sure to come back and tell everyone about it in the comments!
