Healthy Pumpkin Mousse

I always look forward to the crisp breeze and the golden leaves of early autumn because they bring an excuse to whip up seasonal treats and get cozy in the kitchen. Healthy pumpkin mousse became a happy accident one chilly weekend when I had leftover canned pumpkin and a craving for something creamy but not overly indulgent so I decided to experiment and blend a few pantry staples.

The moment I took a spoonful of that airy mousse and tasted the hint of cinnamon and the smooth pumpkin combined with a gentle sweetness I knew it would become a fall favorite so now it’s something I keep coming back to every September and October. Plus it’s such a breeze to make that I often prepare it when I need a quick dessert idea that still feels a little special.

Ingredients

Here’s what I use for this recipe. You can always make substitutions if you prefer!

• Pumpkin puree – Brings natural sweetness and autumn flavor while adding fiber and richness.
• Greek yogurt – Creates a creamy base and adds a boost of protein for a healthy twist.
• Maple syrup – Sweetens the mousse naturally and adds a cozy flavor note.
• Vanilla extract – Enhances the flavor and gives it a dessert-like feel.
• Pumpkin pie spice – A fragrant blend that delivers that classic fall aroma.
• Coconut whipped cream – Adds lightness and a fluffy texture without heavy cream.
• Sea salt – Balances the sweetness and deepens the flavor.

Tools You’ll Need

• Mixing bowls – For blending the ingredients and keeping everything organized.
• Hand mixer or stand mixer – To whip the mousse until it’s fluffy and smooth.
• Rubber spatula – Helps fold the whipped cream in gently and scrape the sides clean.
• Measuring spoons and cups – To keep your ingredient portions just right.
• Serving bowls or ramekins – Perfect for portioning and presenting your mousse.

Instructions

Step 1: Prepare the base

I start by adding the pumpkin puree, Greek yogurt, maple syrup, vanilla extract, pumpkin pie spice, and a pinch of sea salt into a large mixing bowl. I like to stir it gently first just to get everything combined.

Step 2: Whip it up

Using a hand mixer, I beat the mixture for about 2 to 3 minutes until it turns light and creamy. This step really helps create that mousse-like consistency without using heavy cream.

Step 3: Fold in the whipped cream

I take the chilled coconut whipped cream and gently fold it into the pumpkin mixture using a spatula. I do this slowly so I don’t lose the fluffy texture – this is what makes the mousse feel light and airy.

Step 4: Chill the mousse

Next, I spoon the mousse into serving bowls or ramekins and pop them into the fridge. I let them chill for at least 2 hours – this helps the flavors meld and the mousse firm up slightly.

Step 5: Garnish and serve

Right before serving, I like to add a dollop of extra whipped cream and a sprinkle of pumpkin spice on top. It looks beautiful and adds a finishing touch.

Tips

If you’re making this ahead of time, I suggest covering each bowl with plastic wrap to keep it fresh. Sometimes I swap the maple syrup for honey or even a dash of stevia if I want to keep the sugar content super low. And for extra texture, I’ve tried folding in some crushed graham crackers or granola just before serving – it gives a fun little crunch.

Ways to Serve

I love serving this pumpkin mousse in mini glass cups for a dinner party – it looks elegant and individual portions are always a hit. It’s also fantastic as a topping for pancakes or waffles on a fall morning or even layered with granola and more yogurt as a parfait.

Frequently Asked Questions

Can I make healthy pumpkin mousse dairy-free?

Yes! Just use a dairy-free yogurt and make sure your whipped topping is coconut-based.

How long does healthy pumpkin mousse last in the fridge?

It stays fresh for up to 3 days if stored in an airtight container.

Can I freeze healthy pumpkin mousse?

I don’t recommend freezing it because the texture changes – it’s best enjoyed fresh and chilled.

Can I use fresh pumpkin instead of canned?

Absolutely! Just be sure it’s cooked and blended smooth before mixing.

Is healthy pumpkin mousse a good make-ahead dessert?

Yes! In fact, I prefer making it a few hours ahead so the flavors deepen in the fridge.

See You in the Kitchen

I hope you give this healthy pumpkin mousse a try! It’s smooth, satisfying, and full of fall flavor – plus it’s one of those recipes you can feel good about eating and serving. Let me know how it turns out for you and don’t forget to save it for your next fall gathering.

Happy Cooking!

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