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Low-Carb Pumpkin Pie Mousse – High-Protein, Guilt-Free Fall Dessert

Updated on 4 min read

Quick Description:

This Low-Carb Pumpkin Pie Mousse captures the rich, spiced flavor of pumpkin pie filling in a smooth, creamy mousse. With cottage cheese as the base, it’s packed with protein and low in carbs, making it the perfect guilt-free fall treat. Serve chilled with sugar-free whipped cream and chopped pecans for a satisfying dessert or snack.

Servings and Timing:

  • Prep Time: 5 minutes
  • Chill Time: 30 minutes
  • Total Time: 35 minutes
  • Servings: 4 servings
  • WW Points: 3–5 points per serving (varies by sweetener and toppings)

Ingredients List:

  • 1 cup cottage cheese (preferably low-fat)
  • ⅓ cup pumpkin purée (unsweetened)
  • 2–3 tablespoons low-carb sweetener (erythritol, monk fruit, or stevia)
  • 1 teaspoon vanilla extract
  • 1 teaspoon pumpkin pie spice (or cinnamon + nutmeg + ginger)
  • Optional Toppings:
    • Sugar-free whipped cream
    • Chopped pecans

Instructions:

  1. Blend the Ingredients
    Add cottage cheese, pumpkin purée, sweetener, vanilla extract, and pumpkin pie spice to a blender or food processor.
    Blend until smooth and fluffy, ensuring no lumps remain.
  2. Taste & Adjust
    Taste the mousse and adjust sweetness or spice as desired. Add more sweetener or a pinch of extra cinnamon, nutmeg, or ginger if you prefer a stronger flavor.
  3. Chill
    Spoon the mousse into serving cups or bowls.
    Refrigerate for at least 30 minutes to allow it to set and firm up slightly.
  4. Serve
    Top with sugar-free whipped cream and chopped pecans for a classic fall finish.

Additional Notes:

  • For an extra creamy texture, blend the cottage cheese first before adding the other ingredients.
  • If you prefer a sweeter mousse, adjust the sweetener to taste—erythritol and monk fruit are great options for low-carb sweetness.
  • You can skip the whipped cream and nuts for a simpler version, or add a sprinkle of cinnamon on top.

Dietary Info (per serving, based on 4 servings):

  • Calories: 130 kcal
  • Protein: 8g
  • Carbs: 7g
  • Fat: 7g
  • Fiber: 1g
  • Sugar: 3g
  • Sodium: 180mg
  • Cholesterol: 20mg
  • Saturated Fat: 3g
  • Unsaturated Fat: 4g

(Values may vary based on the brand of cottage cheese and sweetener used.)

Brief Introduction:

This pumpkin pie mousse is the perfect fall dessert for anyone following a low-carb or high-protein lifestyle. It brings all the familiar flavors of pumpkin pie filling in a smooth, fluffy mousse form, but without the sugar and carbs. Cottage cheese creates the creamy base, while pumpkin and spice bring the comforting warmth of autumn. It’s a simple, healthy dessert that’s ready in minutes and perfect for meal prep.

Step-by-Step Cooking Guide:

  1. Blend cottage cheese, pumpkin, sweetener, vanilla, and spices until smooth.
  2. Taste and adjust sweetness or spice as needed.
  3. Spoon into serving cups and refrigerate for at least 30 minutes.
  4. Top with whipped cream and chopped pecans before serving.

Ingredient Details & Substitution Tips:

  • Cottage Cheese: Low-fat cottage cheese works best for a smooth texture. Full-fat will be richer but slightly heavier.
  • Pumpkin Purée: Make sure to use unsweetened pumpkin purée to keep the carb count low.
  • Sweetener: Erythritol and monk fruit are ideal for keeping the recipe low-carb without sacrificing sweetness.
  • Toppings: Skip the whipped cream and nuts for a simpler version, or top with a dollop of sugar-free Greek yogurt for added protein.

Recipe Variations & Serving Suggestions:

  • Spiced Version: Add extra pumpkin spice or a dash of ginger and cloves for a spicier kick.
  • Chocolate Pumpkin Pie: Stir in a tablespoon of cocoa powder for a chocolatey twist.
  • Serve With: A sprinkle of cinnamon, a dollop of sugar-free whipped cream, or a drizzle of sugar-free caramel syrup.

Storage & Make-Ahead Information:

  • Refrigeration: Store in an airtight container in the fridge for up to 3 days.
  • Freezing: Freezes well for up to 2 months. Thaw in the refrigerator overnight before serving.
  • Meal Prep: Make this in advance and enjoy it as a quick, protein-packed snack or dessert.

Optional Personal Story:

This Low-Carb Pumpkin Pie Mousse is a staple in my kitchen every fall. It’s quick to make and satisfies my pumpkin cravings while still aligning with my high-protein, low-carb goals. My kids love it as a healthy dessert, and it’s the perfect way to enjoy the season’s flavors without compromising on nutrition.

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