Easy Pumpkin Spice Mousse (Paleo, Keto)

3 minute read

Creamy, luscious, and loaded with pumpkin spice, this is my favorite way to enjoy “pumpkin pie” without all the work! The hardest part about this recipe is having to wait for it to cool down in the refrigerator before digging in!

There is nothing better or tastier than this simple no bake pumpkin mousse, period.  It’s loaded with all the yummy flavors of fall without any of the refined sugars or ingredients.  This recipe can easily be made into a no bake pumpkin pie, try it with my buttery Paleo cookie pie crust! 

Why Pumpkin is So Good For You!

Pumpkins belong to the squash family of produce and are also considered gourds and many people choose to also use them for fall decorations.  These orange beauties are full of vitamins, minerals, antioxidant, and fiber so adding them to a whole food diet is a great way and tasty way to add orange foods into your diet.

Vitamins

  • Vitamin A (Beta-carotene): Beta-carotene is a powerful antioxidant that neutralizes free radicals and reduces oxidative stress and is also converted to vitamin A in the body.  Vitamin A  is essential in the health of your eyes, skin, bones, kidneys, and lungs.
  • Vitamin B1 (thiamine): A water soluble vitamin that is essential in glucose metabolism and supports health heart and nervous system function.
  • Vitamin B6:  A water soluble vitamin that is essential in metabolic pathways,  RBC production, and in the production of neurotransmitters.
  • Vitamin B9 (folate):  A water soluble vitamin that is essential during pregnancy in the formation of the neural tube [1].

Minerals

  • Calcium: The most abundant mineral in the body and is essential in heart health, muscle function and support strong bones and teeth.
  • Copper: Essential mineral in the formation of red blood cells and in supporting cardiovascular health and immune function [2].
  • Magnesium: The fourth most abundant mineral in the body, it support healthy nerve functions, healthy blood pressure, and detoxification.
  • Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [3].
  • Potassium: is the third most abundant mineral in your body and functions like an electrolyte (positively charged) once consumed.  Electrolytes are important in their role in healthy nerve conduction and muscle contractions.

Pumpkins are a great source of fiber (about 2.5 grams in 1 cup of mashed pumpkin!) containing both soluble and insoluble fiber!

  • Insoluble fiber supports healthy digestion and movement through the GI tract.
  • Soluble fiber supports a healthy microbiome and supports health blood sugars.

So grab some pumpkin purée and let’s get cooking!

Easy Pumpkin Spice Mousse (Paleo, Keto)

Makes approximately six 4-ounce servings

15oz can Organic Pumpkin Purée (Make your own HERE!)

1 can Coconut Cream, cream only

1 Tbsp Unrefined Coconut Oil

¼-½ cup Pure Maple Syrup*

1.5 tsp Pumpkin Spice

1 tsp Pure Vanilla Extract

⅛ tsp Fine Sea Salt or Pink Salt

Pumpkin Whipped Cream (opt)

*Substitute Pure Stevia Drops for Keto

1. Add of the ingredients to a blender and blend on high for 2-4 minutes until mousse is creamy and smooth. 

2. Transfer to ramekins or other small jars, cover and refrigerate 4-hours to overnight.

3. Top with pumpkin whipped cream and enjoy!

Easy Pumpkin Spice Mousse (Paleo, Keto)

Amy Lippert
Creamy, luscious, and loaded with pumpkin spice, this is my favorite way to have enjoy "pumpkin pie" without all the work!
Prep Time 5 minutes
Refrigeration Time 4 hours
Course Dessert, Snacks
Cuisine American
Servings 6
Calories 252 kcal

Instructions
 

  • Add of the ingredients to a blender and blend on high for 2-4 minutes until mousse is creamy and smooth.
  • Transfer to ramekins or other small jars, cover and refrigerate 4-hours to overnight.
  • Top with pumpkin whipped cream and enjoy!

Notes

*Substitute Pure Stevia Drops for Keto

Nutrition

.wprm-nutrition-label-layout .wprmp-nutrition-label-block-line {background-color: #333333;} .wprm-nutrition-label-layout .wprmp-nutrition-label-block-nutrient {border-top-color: #333333;}
Nutrition Facts
Easy Pumpkin Spice Mousse (Paleo, Keto)
Amount per Serving
Calories
252
% Daily Value*
Fat
 
24
g
37
%
Saturated Fat
 
21
g
131
%
Sodium
 
55
mg
2
%
Carbohydrates
 
10
g
3
%
Fiber
 
3
g
13
%
Sugar
 
2
g
2
%
Protein
 
3
g
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Easy Desserts, Egg-free, Fall, Gluten Free, Keto Dessert, Mousse, Paleo Dessert, Pumpkin Spice
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FAQs

Q: Can I use heavy whipping cream to make this pumpkin mousse?

A: To keep it Paleo, I would stick with using coconut cream.

Q: How long with Paleo pumpkin mousse keep?

A: Store Paleo pumpkin mousse in the refrigerator and enjoy within 3-4 days.

Q: What could I substitute for the coconut oil in the pumpkin mousse?

A: Since you’ll want a fat that is more solid at cooler temperatures you could try a ghee or even a brown butter ghee and see how that works and tastes!

Note: This post contains Amazon affiliate links to the products and kitchen gear I love. If you click on a link and make a purchase, I receive a small commission at no cost to you. Thank you for supporting Almond Milk and Cookies!

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Welcome to Almond Milk and Cookies where good food, health and lots of flavor go hand-in-hand!

I am a holistic nutritionist with an auto-immune disorder, a love of cooking, and a passion for holistic health.

Sharing what I make and eat with all of you…in hopes that you find inspiration here to fuel your body and feel your best with nutrient dense whole foods and clean eating.

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