Description
A light, creamy pumpkin mousse with warm spices and a beautiful piped swirl, designed to be as diabetes friendly as possible. It is low in net carbs, has no added sugar, and uses only a small amount of coconut cream to keep saturated fat in check while still giving a rich texture.
Ingredients
For the pumpkin mousse
3 tbsp thick coconut cream, chilled (about 40 g, from the top of a can of full-fat coconut milk)
2/3 cup (160 g) thick unsweetened yogurt
soy yogurt or Greek-style 2% yogurt
1/2 cup (120 g) pumpkin puree, unsweetened
1 tbsp (16 g) smooth almond butter, unsweetened
1 tbsp (8 g) ground chia seeds or ground flaxseed
1 to 1 1/2 tbsp (12 to 18 g) granulated sugar-free sweetener, to taste
such as erythritol monk fruit blend or allulose
1 tsp pumpkin pie spice
1 tsp vanilla extract
Small pinch of salt
Optional toppings per serving
1 tsp chopped walnuts or a mix of walnuts and pepitas
Pinch of ground cinnamon
1 tsp sugar-free whipped cream (coconut or dairy), optional
Instructions
Chill the coconut cream
Refrigerate a can of full-fat coconut milk for at least 8 hours. Open the can and scoop out 3 tbsp of the thick white cream from the top. Save the coconut water for smoothies if you like.Combine the base ingredients
In a medium mixing bowl, add the coconut cream, yogurt, pumpkin puree and almond butter.Add flavors and thickeners
Add the ground chia or flax, sugar-free sweetener, pumpkin pie spice, vanilla and a pinch of salt.Whip the mousse
Using a hand mixer, beat on medium-high speed for 60 to 90 seconds, until the mixture is smooth, slightly fluffy and thick.Taste and adjust
Taste and add a little more sweetener or spice if needed. Whip again briefly to combine.Chill to thicken
Cover the bowl and refrigerate for 30 to 45 minutes so the chia or flax can hydrate and the mousse becomes thicker and pipeable.Pipe and garnish
Divide the mousse into 4 small ramekins. For a look similar to the photo, transfer the mousse to a piping bag fitted with a large star tip and pipe in a spiral. Top each serving with chopped nuts, a few pepitas, a pinch of cinnamon and a small dollop of sugar-free whipped cream if desired. Serve chilled.
Notes
- For lower saturated fat, do not increase the coconut cream. If needed, thin slightly with a spoonful of extra yogurt.
- Ground chia or flax helps with both texture and fiber. Use finely ground for a smoother mousse.
- This dessert is intended as a small treat. Keep the rest of the day low in saturated fat and rich in vegetables and lean protein.
Approximate Nutrition Per Serving
Mousse only, without optional toppings. Values are estimated.
Calories: ~100 kcal
Total Fat: ~7.5 g
Saturated Fat: ~3.5 g
Total Carbohydrates: ~6 g
Dietary Fiber: ~2.5 g
Net Carbs: ~3.5 g
Total Sugars: ~2 to 3 g (naturally occurring from pumpkin and yogurt)
Added Sugars: 0 g
Protein: ~3.5 g
Sweeteners such as erythritol, allulose and monk fruit are not counted as added sugar and have minimal impact on blood glucose for most people.