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 width=

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) width=

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 width=


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

Erin Harner is an Integrative Registered Dietitian Nutritionist (RDN), author, and speaker based in Ithaca, NY. Erin melds functional medicine and culinary nutrition to help her clients uncover their unique diet and confidently cook healthy nourishing meals that meet the needs of their whole family. Learn about Erin's services and connect on Instagram.

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