Easy Low-Carb Pumpkin Mousse
A light, creamy pumpkin mousse with warm spices and a beautiful piped swirl, designed to fit a low-carb lifestyle. It is low in net carbs, has no added sugar, and uses a balanced amount of coconut cream to create a rich texture.
- Total Time10 minutes
- Yield4 servings 1x
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 (No almond butter? Blend almonds in a food processor until smooth)
- 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)
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 , For meal prep portion into mason jars and chill.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
Nutrition Facts per Serving: Calories: 100 kcal | Total Fat: 7.5 g (Saturated Fat: 3.5 g) | Total Carbs: 6 g (Fiber: 2.5 g, Sugars: 2 to 3 g, Net Carbs: 3.5 g) | Added Sugars: 0 g | Protein: 3.5 g
These values are approximate and may vary based on ingredients and preparation. Mousse only, without optional toppings. Sugars are naturally occurring from pumpkin and yogurt. Sweeteners like erythritol, allulose, and monk fruit are not counted as added sugar.
- Prep Time: 10 minutes
- Category: Dessert
- Cuisine: American