• MOTHERHOOD
  • WELLNESS
    • SOUL LIFE SUPPLEMENTS
  • LIFESTYLE
    • STYLE
    • TRAVEL
  • RECIPES
    • – RECIPE INDEX –
    • APPETIZERS
    • BABY & TODDLER FOOD
    • BREAKFAST
    • DINNER
    • DRINKS
    • HOLIDAY FAVOURITES
    • SNACKS
    • SWEETS, TREATS, & DESSERTS
  • HOME DECOR
  • BLOGGING RESOURCES
    • HOW TO START A PROFITABLE BLOG
    • MAKE MONEY FROM HOME
    • TOOLS & RESOURCES FOR BLOGGERS & ENTREPRENEURS
  • SHOP
    • 7-DAY KETO MEAL PLAN
    • NATUROPATHIC SUPPLEMENTS
    • SHOP MY INSTAGRAM
    • AMAZON STOREFRONT
    • HOLIDAY GIFT GUIDES
    • LIGHTROOM PRESETS
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

North South Blonde

A food and lifestyle blog

High Protein Pumpkin Mousse (Healthy, Gluten-Free, Keto, Low Carb)

September 21, 2022 Gluten-free, Keto, Sweets, Treats & Desserts, Thanksgiving

518 shares
  • Share
  • Tweet
  • Yummly
Jump to Recipe Print Recipe
This absolutely scrumptious pumpkin mousse is high protein and keto friendly. Pumpkin spice, light, fluffy, creamy and irresistible! Healthy Snack | Healthy Dessert | Pumpkin Spiced | Whipped Dessert | Keto Dessert | Keto Snack | Ketogenic | Easy Recipe | Pumpkin Dessert | Gluten-Free | Low Carb | Sugar Free | No Sugar | Pumpkin Cheesecake | Fall Recipe |
This absolutely scrumptious pumpkin mousse is high protein and keto friendly. Pumpkin spice, light, fluffy, creamy and irresistible! Healthy Snack | Healthy Dessert | Pumpkin Spiced | Whipped Dessert | Keto Dessert | Keto Snack | Ketogenic | Easy Recipe | Pumpkin Dessert | Gluten-Free | Low Carb | Sugar Free | No Sugar | Pumpkin Cheesecake | Fall Recipe |
This absolutely scrumptious pumpkin mousse is high protein and keto friendly. Pumpkin spice, light, fluffy, creamy and irresistible! Healthy Snack | Healthy Dessert | Pumpkin Spiced | Whipped Dessert | Keto Dessert | Keto Snack | Ketogenic | Easy Recipe | Pumpkin Dessert | Gluten-Free | Low Carb | Sugar Free | No Sugar | Pumpkin Cheesecake | Fall Recipe |

This absolutely scrumptious pumpkin mousse is high protein and keto friendly fall dessert with no sugar added. Pumpkin spice, light, fluffy, creamy and irresistible! Easy and healthy, only 10 minutes to make and only 6 ingredients involved.

This absolutely scrumptious pumpkin mousse is high protein and keto friendly. Pumpkin spice, light, fluffy, creamy and irresistible! Healthy Snack | Healthy Dessert | Pumpkin Spiced | Whipped Dessert | Keto Dessert | Keto Snack | Ketogenic | Easy Recipe | Pumpkin Dessert | Gluten-Free | Low Carb | Sugar Free | No Sugar | Pumpkin Cheesecake | Fall Recipe |

High Protein Pumpkin Mousse

This dessert is more than just a healthy treat, it has the option to be high protein and highly nourishing.

Sometimes adding a scoop of protein powder to low carb and keto desserts just gives it that adde nutrition, for even more energy and feelings of fullness, to keep you fuller for longer and satiated pre or post workouts.

For this pumpkin mousse, I added a scoop of Livwell’s plant-based vanilla protein powder. Their protein is clean, organic, raw, plant-based, bioavailable for maximum absorption and digestion, with no heavy metals and a heck of a lot of amino acids to benefit from.


Related: Collagen & Protein Oh Henry Chocolate Bars (Keto, Healthy, GF, DF)


A Healthy Fall Dessert Recipe

Whether you are dreaming of everything pumpkin spice related or just need ideas of what to serve for Thanksgiving dinner, this one is a crowd pleaser.

No one will notice that it’s keto and sugar free, which is a huge win!

You’ll be pleased to know that this recipe checks off many boxes:

  • gluten-free
  • grain-free
  • raw and no-bake
  • sugar free
  • keto-friendly
  • low carb
  • egg free
  • nut free

This absolutely scrumptious pumpkin mousse is high protein and keto friendly. Pumpkin spice, light, fluffy, creamy and irresistible! Healthy Snack | Healthy Dessert | Pumpkin Spiced | Whipped Dessert | Keto Dessert | Keto Snack | Ketogenic | Easy Recipe | Pumpkin Dessert | Gluten-Free | Low Carb | Sugar Free | No Sugar | Pumpkin Cheesecake | Fall Recipe |

Is Pumpkin Keto Friendly?

Pumpkin is considered a low carb fruit and a low carb vegetable that can be enjoyed without guilt every single fall. It has a lower amount of sugar and carbs compared to other starchy vegetables. 

The includes the whole pumpkin, in all its entirety.

Use the high fibre pumpkin seeds to roast in the oven (recipe here) for the perfect healthy snack, or to add to smoothies, oatmeals, soups, and more.

When using pumpkin puree for dessert recipes like this, be sure to buy pure pumpkin puree with no sugar added, not the can of pumpkin pie filling.

One cup of of raw pumpkin is only about 7 net carbs. However, 1/2 a cup of canned pumpkin puree has about 6 net carbs.

Choose the raw pumpkin (scraping it out of a real pumpkin) over canned if you have the chance to do so. So as long as you put a dessert together without any added sugar, you don’t have to worry about adding too much to the carb count.

This absolutely scrumptious pumpkin mousse is high protein and keto friendly. Pumpkin spice, light, fluffy, creamy and irresistible! Healthy Snack | Healthy Dessert | Pumpkin Spiced | Whipped Dessert | Keto Dessert | Keto Snack | Ketogenic | Easy Recipe | Pumpkin Dessert | Gluten-Free | Low Carb | Sugar Free | No Sugar | Pumpkin Cheesecake | Fall Recipe |

Keto Pumpkin Mousse Ingredients

The easiest and most delicious healthy dessert only involves 6 ingredients — with a bit of cinnamon for topping!

  • cream cheese
  • heavy cream
  • pumpkin puree
  • vanilla or vanilla protein powder (for high protein)
  • stevia (or other sugar free sweetener)
  • pumpkin spice

A 10-Minute Pumpkin Spice Dessert

Pro Tips:

  1. The key to making this as smooth and creamy as possible, you’ll need to wait until your cream cheese is at room temperature or simply warm up slightly to soften. This allows the cream cheese and other ingredients to be mixed smoothly and less likely to leave clumps in the mixture.
  2. While whipping the ingredients together, it can get messy. Use a large mixing bowl and a hand mixer or a stand mixer.
  3. Be patient while mixing. Keep going until perfectly light and fluffy! Low to medium speed will do the job.

This absolutely scrumptious pumpkin mousse is high protein and keto friendly. Pumpkin spice, light, fluffy, creamy and irresistible! Healthy Snack | Healthy Dessert | Pumpkin Spiced | Whipped Dessert | Keto Dessert | Keto Snack | Ketogenic | Easy Recipe | Pumpkin Dessert | Gluten-Free | Low Carb | Sugar Free | No Sugar | Pumpkin Cheesecake | Fall Recipe |

How To Serve Pumpkin Mousse

Here’s me, a busy mom running around the kitchen all day long like a chicken with its head cut off. What I’m trying to say is — I don’t have every single fancy baking tool attachment, and if I did, I probably wouldn’t be able to find it. 

And so, I did what moms do best and improvised. I used a ziploc bag, stuffed it with the mixture, cut a corner off and squeezed the mousse into a dessert bowl. I’m sure you can get as fancy as you’d like! 

The real winner is the sprinkled cinnamon on top. Or just add more pumpkin spice to complete the dish. The kids often want to dig in before I even get a chance to!

This absolutely scrumptious pumpkin mousse is high protein and keto friendly. Pumpkin spice, light, fluffy, creamy and irresistible! Healthy Snack | Healthy Dessert | Pumpkin Spiced | Whipped Dessert | Keto Dessert | Keto Snack | Ketogenic | Easy Recipe | Pumpkin Dessert | Gluten-Free | Low Carb | Sugar Free | No Sugar | Pumpkin Cheesecake | Fall Recipe |

Can I Double This Keto Pumpkin Dessert?

Absolutely you can! I highly recommend that you do. If it’s not intended for 1-2 servings to be immediately consumed, then yes, go for a huge batch for the whole family to enjoy.

The more the merrier, especially if you’re serving it after Thanksgiving dinner.

How Do I Store Pumpkin Mousse?

No matter how much you end up making, you can enjoy this scrumptious dessert all week long by storing in an airtight container in the fridge for up to five days. 

This absolutely scrumptious pumpkin mousse is high protein and keto friendly. Pumpkin spice, light, fluffy, creamy and irresistible! Healthy Snack | Healthy Dessert | Pumpkin Spiced | Whipped Dessert | Keto Dessert | Keto Snack | Ketogenic | Easy Recipe | Pumpkin Dessert | Gluten-Free | Low Carb | Sugar Free | No Sugar | Pumpkin Cheesecake | Fall Recipe |

More Pumpkin Recipes You’ll Love:

  • Easy Salted Roasted Pumpkin Seeds (GF, Keto, Paleo, Whole 30, Vegan)
  • Super Simple Keto Pumpkin Cheesecake (Gluten-Free, Sugar Free)
  • Low Carb Keto Pumpkin Pie Cake With Cream Cheese Frosting
  • Healthy Pumpkin Spice Smoothie (Gluten-Free, Vegan, Paleo)
  • Healthy Pumpkin Pancakes (Vegan, Gluten-Free, Grain Free, Paleo)
  • Oatmeal Raisin Pumpkin Cookies (Gluten-Free & Toddler Friendly)
  • Gluten-free Pumpkin Cupcakes
This absolutely scrumptious pumpkin mousse is high protein and keto friendly. Pumpkin spice, light, fluffy, creamy and irresistible! Healthy Snack | Healthy Dessert | Pumpkin Spiced | Whipped Dessert | Keto Dessert | Keto Snack | Ketogenic | Easy Recipe | Pumpkin Dessert | Gluten-Free | Low Carb | Sugar Free | No Sugar | Pumpkin Cheesecake | Fall Recipe |
Print Pin
No ratings yet

High Protein Pumpkin Mousse (Healthy, Gluten-Free, Keto, Low Carb)

This absolutely scrumptious pumpkin mousse is a high protein and keto friendly fall dessert. Pumpkin spice, light, fluffy, creamy and irresistible! Easy, healthy, only 10 minutes to make and 6 ingredients involved.
Course Dessert, Snack
Cuisine American
Keyword cheesecake mousse, easy, gluten-free, healthy, high protein, keto, low carb, pumpkin mousse, pumpkin spice, snack, sugar free
Prep Time 10 minutes minutes
Total Time 10 minutes minutes
Servings 2 people
Calories 180kcal
Author Michelle Nemis

Equipment

  • 1 stand mixer or
  • 1 hand mixer
  • 1 pastry bags and piping or
  • 1 ziplock bag corner cut

Ingredients

  • 1/3 package cream cheese full fat
  • 1/3 cup heavy cream
  • 2 tbsp stevia or sugar free sweetener of choice
  • 2 tbsp pumpkin puree heaping
  • 1 scoop vanilla protein powder I used Livwell, or sub 1/2 tbsp pure vanilla
  • 1 tbsp pumpkin spice
  • 1 pinch cinnamon for topping

Instructions

  • For a smoother mousse, soften cream cheese to room temp. Do this by leaving cream cheese out for at least 30 mins or warm up slightly prior to mixing.
  • Mix all of the ingredients in a large bowl using a handheld mixer or stand mixer, on low, and keep going for a few minutes until thick and fluffy and smooth. Spoon or pipe into dessert bowls and enjoy! 🎃

Notes

*Double or triple the recipe if needed.
**Store in an airtight container in the fridge for up to 5 days.
***Each serving is approximately 1.9 net carbs which can be higher depending on what kind of protein powder you are adding in.

Nutrition

Calories: 180kcal | Carbohydrates: 3.4g | Protein: 12.1g | Fat: 13.4g | Saturated Fat: 7.7g | Cholesterol: 43mg | Sodium: 245mg | Potassium: 87mg | Fiber: 1.5g | Sugar: 44g | Calcium: 26mg
Follow AlongFollow @northsouthblonde on Pinterest for more healthy recipes!
Did you make this recipe?Tag @northsouthblonde on Instagram and hashtag #northsouthblonde!

Shop What You’ll Need

 

Pin it For Later:

This absolutely scrumptious pumpkin mousse is high protein and keto friendly. Pumpkin spice, light, fluffy, creamy and irresistible! Healthy Snack | Healthy Dessert | Pumpkin Spiced | Whipped Dessert | Keto Dessert | Keto Snack | Ketogenic | Easy Recipe | Pumpkin Dessert | Gluten-Free | Low Carb | Sugar Free | No Sugar | Pumpkin Cheesecake | Fall Recipe |

Keep on Reading

SHARE
« Easy Watermelon Feta Salad (Gluten-Free)
Keto Pumpkin Snickerdoodles (Gluten-Free, Grain Free, Low Carb) »

YOU MIGHT ALSO LIKE

  • This oven roasted crispy Italian broccoli is a main dish or side dish that's satisfyingly filling. Gluten-free, keto, vegan, paleo, whole 30! Side dish, main dish, entree , dinner, lunch, easy, healthy, broccoli recipe, Italian seasoning, herbs, nutritional yeast recipes, crusted, crispy, oven baked, golden, crunchyRoasted Crispy Italian Broccoli (GF, Keto, Vegan, Paleo, Whole 30)
  • These healthy heart shaped gummies are the perfect sugar-free candy that's easy to make as a snack or dessert! They're gluten-free, low carb, keto, dairy-free and paleo friendly. Healthy candies | snacks | desserts | sugar free | dairy free | paleo desser | Valentine's Day | Kids Snacks | Lunchbox Snacks | Homemade | Gelatin | Jello | Pink | Gummy |Healthy Heart Shaped Gummies (Sugar-Free, GF, Keto, Paleo)
  • These turkey meatballs are juicy, full of flavour, and an easy low carb keto dinner or side dish with only a few simple ingredients! Gluten-Free, Paleo, Healthy, Meatballs, Side, Appetizer, Entree, Main Dish, Easy, Oven Baked, Ground Turkey, Garlic Aioli, Spicy Aioli, Dipping Sauce, DipTurkey Meatballs and Spicy Aioli (Gluten-Free, Low Carb, Keto)
  • Coconut Lemon Smoothie (Vegan, Paleo, Gluten-Free)Coconut Lemon Smoothie (Vegan, Paleo, Gluten-Free)


Helping the modern mom with practical advice, healthy living, and easy recipes for staying on track

WANT HEALTHY RECIPES SENT RIGHT TO YOUR INBOX?

SoulLife Cellenda and Rekick Health Supplements | Hormone Balance | Absorption | Thyroid Gland | Hypothyroidism | Hyperthyroidism | Holistic Wellness | Naturopathic Healing | Gut Health | Energy | Gut Detox | Natural Vitamins and Minerals | Hair Skin and Nails | Body Detoxify | Adrenals | Adrenal Function | Strengthen Immune System | Boost Immunity | Metabolism | Fat Burn | Weight Loss | Weight Management | Better Sleep | Mental Health | Organic Multivitamin | Made in Canada | Soul Life
Nothing quite like fall 🍂🎃 👉🏼https:// Nothing quite like fall 🍂🎃

👉🏼https://liketk.it/4jF0o

#tablescape #halloween #thanksgivingdecor #falldecor #thanksgivingtablescape #halloweencandy #falltablescape #happyfall #falllove #falltime #fallobsessed #fallyall
Happy 10th birthday to my first child, the one who Happy 10th birthday to my first child, the one who made me a mommy. Every day I am beyond thankful and blessed to have you, the most beautiful, kind, brave and strong soul. You make mom and dad so proud every single day! Keep going and chasing your dreams! DOUBLE DIGITS!! 

#10thbirthday #birthdaygirl #thisis10 #10yearsold #10yearoldgymnast #happybirthday #libragirl #doubledigits
A little fall fair fun ♥️ This totally brings A little fall fair fun ♥️ This totally brings back 90’s nostalgia. Anyone remember those gravity spaceships?! Do they still do them?

#nlfallfair #fallfair #rides #fairrides #fairfun #amusementrides
🥬 Lettuce Tacos are an easy weeknight dinner ar 🥬 Lettuce Tacos are an easy weeknight dinner around here (and budget friendly too) all while using a gluten-free homemade taco seasoning blend. I just warm up regular shells/tortillas for everyone else and use fresh romaine leaves to keep them low carb. 
 
GF Taco Seasoning Blend: 
- 1 tbsp chilli powder
- 1 tsp cumin
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp oregano
- 1/2 tsp salt & pepper 

#lettucetacos #lowcarbtacos #ketotacos #taconight #weeknightdinner #healthyrecipeshare #glutenfreeeats #tacoseasoning #tacorecipe #lowcarbdinner #grassfedbeef #keto #ketodinnerideas
And there they go, my beautiful girls 🥹 grade 3 And there they go, my beautiful girls 🥹 grade 3 & grade 5, let’s do this!! Good luck to all starting back to school today!

#firstdayofschool #backtoschool #gradeschool #firstdaybacktoschool #proudmom
The loves of my life! (Swipe🤍) Just under two w The loves of my life! (Swipe🤍) Just under two weeks of summer left and my babies have grown so much! Memories made 🫶🏼 

Are you already in back-to-school mode, routine ready, or still soaking in the last bit of summer?!

#igmotherhood #summermemories #raisinggirls #girlmomlife #splashpad
(Tap here for recipe) 🍫🥜 These chocolate pea (Tap here for recipe) 🍫🥜 These chocolate peanut butter cups hit the spot every time and the best part is that they’re #lowcarb & #keto friendly. Enjoy!

1 cup sugar free chocolate chips (I use @lilys_sweets )
1 tbsp coconut oil
1 cup peanut butter (or nut butter of choice), drippy 
1-2 tbsp stevia

1. Melt chocolate chips with coconut oil for 30 seconds and stir to mix. Also stir together slightly warmed peanut butter and sweetener to combine. 
2. Grease or line a muffin tray. Spoon in about 1-2 tbsp of the chocolate mixture and freeze for 5-10 minutes. Then layer the peanut butter, freezer again, and then the chocolate and freeze again.
3. That’s it! Keep refrigerated or frozen in an air tight container to stay fresh! 

#chocolatepeanutbutter #ketodessert #lowcarbdessert #easyketo #glutenfree #healthytreats #healthydesserts #chocolate #easyrecipes #sugarfree #dessert #peanutbuttercups #easyhealthy #f52grams #canadianfoodblogger #healthyeats
@NORTHSOUTHBLONDE

COPYRIGHT © 2023 · NORTH SOUTH BLONDE ·
ABOUT | PRIVACY POLICY | DISCLOSURE POLICY | CONTACT