A light, creamy, autumn-inspired mousse made with real pumpkin, Greek yogurt, and maple syrup. Naturally sweetened and ready in minutes.
Servings: 2
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Dietary Badges: Gluten-Free, Refined Sugar-Free, High-Protein Option
Ingredients (No-Measurement Checklist Version)
- Canned pumpkin puree
- Greek yogurt
- Maple syrup
- Ground cinnamon
- Vanilla extract
- Whipped cream (optional garnish)
Full Ingredient List With Measurements
- 1 cup canned pumpkin puree
- 1/2 cup plain Greek yogurt
- 2 tablespoons maple syrup
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon vanilla extract
- Optional: whipped cream and a sprinkle of cinnamon for topping
Instructions
- Add the pumpkin puree, Greek yogurt, maple syrup, cinnamon, and vanilla extract to a mixing bowl.
- Whisk or beat with a hand mixer until smooth and fluffy.
- Spoon into serving glasses.
- Chill for 20–30 minutes for a thicker mousse, or enjoy immediately for a softer texture.
- Top with whipped cream and a dusting of cinnamon if desired.
Quick Notes
- Use pure pumpkin puree, not pumpkin pie filling.
- For a thicker mousse, refrigerate longer.
- This recipe is naturally gluten-free and refined sugar-free.
Introduction
This recipe-first post gives you everything you need upfront so you can start cooking without scrolling. Healthy Pumpkin Mousse is a simple, creamy, no-bake treat perfect for fall cravings. It blends wholesome ingredients into a dessert that feels indulgent but remains light and nutritious.
Step-by-Step Cooking Guide
Step 1: Combine Ingredients
Place the pumpkin puree, Greek yogurt, maple syrup, cinnamon, and vanilla in a bowl.
Tip: Use cold ingredients for a firmer, fluffier mousse.
Step 2: Whip Until Smooth
Mix using a whisk or hand mixer until the mixture is smooth, airy, and evenly colored.
Tip: If using a whisk, stir vigorously for 1–2 minutes for extra lightness.
Step 3: Portion Into Serving Dishes
Transfer the mousse into cups, jars, or ramekins.
Tip: For clean swirls, use a piping bag or a zip bag with a corner cut off.
Step 4: Chill
Refrigerate for 20–30 minutes.
Tip: Overnight chilling deepens flavor and thickens texture.
Step 5: Garnish and Serve
Top with whipped cream and a sprinkle of cinnamon before serving.
Tip: Crushed pecans or granola add crunch.
Ingredient Details and Substitution Tips
Pumpkin Puree
Use canned pumpkin puree for consistent texture.
- Substitute: Homemade pumpkin puree, but strain well to remove excess moisture.
Greek Yogurt
Provides creaminess and protein.
- Substitute: Coconut yogurt for dairy-free, or regular yogurt (thinner texture).
Maple Syrup
Adds natural sweetness.
- Substitute: Honey or agave syrup.
Cinnamon and Vanilla
Bring classic pumpkin pie flavor.
- Substitute: Pumpkin pie spice for deeper warmth.
Equipment Alternatives
- No mixer: Use a whisk.
- Want extra fluff: Fold in one-quarter cup of whipped cream.
Recipe Variations and Serving Suggestions
Flavor Variations
- Pumpkin Pie Mousse: Add 1 teaspoon pumpkin pie spice.
- Chocolate Pumpkin Mousse: Mix in 1 tablespoon cocoa powder.
- High-Protein Version: Add 1 scoop unflavored or vanilla protein powder.
Dietary Variations
- Dairy-Free: Use coconut yogurt and skip the whipped cream or use dairy-free topping.
- Lower Carb: Replace maple syrup with a sugar-free maple alternative.
Serving Ideas
- Serve layered with granola as a parfait.
- Use as a pie filling for a no-bake dessert.
- Serve with ginger snap cookies or graham crackers.
Storage and Make-Ahead Information
Storage
Store mousse in an airtight container in the refrigerator for up to 3 days.
Freezing
Can be frozen for up to 2 months. Thaw in the refrigerator for several hours before serving.
Reheating
Not applicable since the recipe is cold, but if texture becomes watery, whisk before serving.
Make-Ahead
Prepare the mousse the day before and keep chilled. Flavor improves overnight.
Shelf-Life Notes
The mixture may loosen slightly after day 2 due to moisture separation.
Nutrition Facts (Estimated per Serving)
Calories: 145 kcal
Carbohydrates: 23 g
Protein: 7 g
Fat: 2 g
Fiber: 4 g
Allergens: Contains dairy
Frequently Asked Questions
Q: Can I make this mousse vegan?
A: Yes. Use coconut yogurt and maple syrup, and top with a dairy-free whipped cream.
Q: Can I use pumpkin pie filling instead of puree?
A: Not recommended because it contains added sugar and spices, which may make the mousse overly sweet.
Q: Can this mousse be used as frosting?
A: Yes, if chilled well. It works best as a soft, whipped topping.
Q: How do I thicken it if it seems too loose?
A: Chill longer or add 1 tablespoon chia seeds.
Optional Story
I created this Healthy Pumpkin Mousse on a day when I wanted something sweet but quick. With just a few pantry staples, the result was a creamy, fall-flavored treat that takes almost no effort. It has become one of my go-to desserts for entertaining because it feels elegant despite its simplicity.
Reader Interaction and Call-to-Action
If you make this Healthy Pumpkin Mousse, share your results in the comments or tag the recipe on social media. Your feedback helps others and supports the growth of the blog. Let me know your favorite variation or any creative twists you try.
