Pumpkin Mousse

This pumpkin mousse tastes like pumpkin pie, minus the crust. Pumpkin is loaded with vitamins and minerals (see The Great Pumpkin post ), so it makes a great ingredient for healthy baking during the holidays. As a Fort Collins nutritionist, I love to take traditional recipes and give them a healthy ingredient upgrade. The maple syrup in this recipe is a great natural replacement for traditional less healthy sweeteners. This recipe is also allergy friendly so it is suitable for both dairy free and gluten free diets.


Pumpkin Mousse\"\"

Prep time: 10 minutes

Chill time: 30 minutes


15 oz pumpkin

1 cup coconut milk (from a can)

1/4 cup maple syrup (Grade B if available)\"\"

1 teaspoon vanilla extract

1 teaspoon cinnamon

1/2 teaspoon nutmeg

1/4 teaspoon ginger

1/4 teaspoon all spice

1/4 teaspoon sea salt\"\"


1. Combine all ingredients in a large bowl and beat at high speed until whipped. Or, combine all ingredients in a blender and blend at high speed for about 3 minutes or until mousse is soft and fluffy.

2. Pour into small dessert dishes or ramekins and chill in the refrigerator for about 30 minutes.

3. Garnish with a sprinkle of cinnamon or a ginger snap cookie if desired. Serve and enjoy!

Note: If you\’d like to add some extra protein and creaminess to this pumpkin mousse, replace 1/2 cup of the coconut milk with Greek yogurt if you can tolerate dairy!

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Erin Harner

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