November 9, 2015 | Home >Healthy Kids > Best Recipes >Pumpkin Mousse

Pumpkin Mousse

Sweetened with honey and whipped with coconut cream, this pumpkin mousse is a delicious and healthy holiday dessert!

Pumpkin Mousse. So light, creamy and fluffy, this Pumpkin Mousse is a must on your holiday table! www.superhealthykids.com

My favorite pumpkin dessert for Thanksgiving is a slice of pumpkin roll or gingersnap pumpkin cheesecake, both of which are horribly bad for you, even though they taste SO. GOOD. I mean the holidays are where we get together with family, and eat good food. Lots of good food! The diet can wait until the new year, right? Wrong! I always tell myself that, but I regret it big time. Well, now you can enjoy good food without sacrificing your waist line with this pumpkin mousse!

Pumpkin Mousse. So light, creamy and fluffy, this Pumpkin Mousse is a must on your holiday table! www.superhealthykids.com

Lighter in calories and texture than typical pumpkin pie, this mousse (kind of like a pudding) is made with:

  • pumpkin
  • homemade pumpkin pie spice Pumpkin Mousse. So light, creamy and fluffy, this Pumpkin Mousse is a must on your holiday table! www.superhealthykids.com
  • honey
  • vanilla
  • coconut cream

By removing the crust you are saving a lot of calories. Plus you cook this on the stovetop instead of the oven, and it can store in the refrigerator for a week, so you can make it ahead of time in individual portions to save yourself from overindulging. Fill a pastry bag that has been fitted with a star tip with the pumpkin mixture, and pipe it into 6 to 8 small dessert dishes.

Pumpkin Mousse. So light, creamy and fluffy, this Pumpkin Mousse is a must on your holiday table! www.superhealthykids.com

This dessert works great for those who have a gluten intolerance, and for those who are dairy-free. It can also be made paleo by substituting maple syrup for the honey. Awesome! The extra good thing about this dessert is that kids love it! Mine couldn’t even tell that it’s not real whipped cream on top! Haha. Jokes on them!

Amber is a wife and mother who loves to eat her dessert first! She started her blog, “Dessert Now, Dinner Later” in 2011, as a way to keep up with her skills as a culinary graduate while being a stay-at-home mom. Amber’s blog is a place for her to share her best recipes, tips, tricks, and tutorials, to help you be an outstanding home cook with culinary know-how.

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Food and recipes- Healthy Pumpkin Mousse!

Pumpkin Mousse

  • Nutrition per serving   % daily value
  • Calories: 599 30%
  • Fat: 43 g 66%
  • Carb: 56 g 19%
  • Fiber: 7 g 28%
  • Protein: 5 g 10%
  • Sugar: 44 g

Ingredients

  • 15 ounce – pumpkin, canned
  • 3 cup – coconut milk
  • 1/2 cup – honey
  • 1 tablespoon – vanilla extract
  • 2 1/2 tablespoon – pumpkin pie spice
  • 1/4 teaspoon – salt
Optional:
  • 2 teaspoon – stevia

Directions

  1. REFRIGERATE ALL 3 CANS OF COCONUT MILK OVERNIGHT.
  2. CHILL the bowl of a stand mixer and whisk attachment in the fridge (20+min) or freezer (10 min).
  3. Remove 1 can of coconut milk from the fridge, turn it upside down and open the can. Pour out the clear liquid into a container to store in the refrigerator for later (use in smoothies, soups, etc.). Scoop out the cream with a spoon and place in a medium saucepan.
  4. Add the pumpkin, honey, vanilla, pumpkin pie spice, and salt to the saucepan with the coconut cream. Cook on medium heat until the mixture simmers. Reduce heat to low and simmer for 5 minutes, stirring occasionally. Remove from heat and pour into a large bowl that has been placed inside an ice-water bath (another bowl with ice and water). Stir the mixture to cool it faster. Let the bowl of pumpkin sit in the ice-water bath while you work on the next step. It's important to keep everything cold so the pumpkin mousse is stiff instead of soupy.
  5. Once the pumpkin mixture has cooled, prepare the coconut whipped cream. Remove the remaining 2 cans of coconut milk from the refrigerator, turn them upside down and open the cans. Pour out the clear liquid into a container to store in the refrigerator for later. Scoop out the cream with a spoon and place in the chilled mixing bowl. Attach the whisk to the stand mixer and whip until stiff peaks form, adding 2 stevia packets to sweeten the whipped coconut cream, if desired.
  6. Gently fold in 2/3 to 3/4 of the whipped coconut cream into the pumpkin mixture, being careful not to over-mix.
  7. Fill a pastry bag that has been fitted with a star tip with the pumpkin mixture, and pipe it into 6 to 8 small dessert dishes. Do a little at a time, so you don't warm the mousse too much in the pastry bag with your hands. (You may scoop the mousse into dishes if you don't have a pastry bag.)
  8. Top with a little swirl or dollop of the remaining whipped coconut cream, and a sprinkle of cinnamon, if desired. Chill the pumpkin mousse in the refrigerator for an hour or two before serving. Store in the refrigerator up to 1 week in a container with a lid.
*Substitute honey with pure maple syrup to make this a paleo dessert.

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 599 30%
  • Fat: 43 g 66%
  • Carb: 56 g 19%
  • Fiber: 7 g 28%
  • Protein: 5 g 10%
  • Sugar: 44 g
written by
Amber Brady

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Comments(3)
Kristie says:

I was wondering if anyone has made this with honey and then with maple syrup, and if so, which one they preferred. Thank you!

Jovana says:

I’ve made this yesterday. Amazing! Thank you for the recipe.

So glad you liked it Jovana! Thanks for your comment!

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