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Pumpkin Mousse

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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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3.7 from 113 votes

Pumpkin Mousse

Sweetened with honey and whipped with coconut cream, this pumpkin mousse is a delicious and healthy holiday dessert!
Prep Time25 minutes
Cook Time5 minutes
Course: Dessert
Cuisine: American
Servings: 8
Calories: 122kcal

Ingredients

  • 15 ounce pumpkin, canned
  • 3 can coconut milk, unsweetened
  • 1/2 cup honey
  • 1 teaspoon vanilla extract
  • 2 1/2 teaspoons pumpkin pie spice
  • 1/4 teaspoon salt

Optional

  • 2 teaspoon stevia

Instructions

  • REFRIGERATE ALL 3 CANS OF COCONUT MILK OVERNIGHT.
  • CHILL the bowl of a stand mixer and whisk attachment in the fridge (20+min) or freezer (10 min).
  • 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.
  • 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.
  • 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.
  • Gently fold in 2/3 to 3/4 of the whipped coconut cream into the pumpkin mixture, being careful not to over-mix.
  • 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.)
  • 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.

Nutrition

Calories: 122kcal | Carbohydrates: 25g | Protein: 1g | Fat: 3g | Sodium: 78mg | Fiber: 2g | Sugar: 20g
Keyword : Pumpkin Mousse

www.superhealthykids.com

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

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34 Comments

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

How many cups is the coconut cream? I can buy a can of just coconut cream, so just curious how much I need! (My son is allergic to cows milk protein, so I use a lot of coconut milk and cream!)
Thanks!

It will probably be fine for this recipe. You can dilute the cream some with a little water until it reaches a consistency you are happy with.

Love the texture of this but do you really mean to have 2.5 TABLESPOONS of pumpkin pie spice? My batch seemed to be overwhelmingly spiced. I’d love to try it again, with about half the spice.

Hi Ginny, thanks for pointing this out! That’s definitely supposed to be teaspoons, not tablespoons. I’ve updated the recipe.

Thanks for updating the recipe! I have now made this 3 times. The first time was delicious, but more like a spice cake than pumpkin. The second and third with the updated amount of spice, and I used about 2.5-3 cups of fresh pumpkin puree (roasted and pureed pumpkin) and it was delicious. I have a freeze dryer, so I freeze dried this in little bites with a gingersnap crumb “crust”, and it is out of this world….. THis recipe is a keeper for sure!!

It is not an intense coconut taste, but there is a subtle coconut flavor. It is a predominantly pumpkin spice flavor. 🙂

1 tsp cinnamon, 1/2 tsp ginger, 1/4 tsp cloves, 1/4 tsp nutmeg would be a good substitute for the pumpkin pie spice. 🙂

1 star
As badly as I wanted to write a good review, this is in fact the worst I have ever tried. It was soupy, messy, and a complete waste of time and money. Thankfully, I was able to salvage it, and it into a dairy free frozen pumpkin dessert. My advice? Cream of coconut might have been better and thicker. In fact, I think you may have meant to put that in your ingredient list, but that is just not the case. Wanted to love it, but hated it.

This is a Thanksgiving staple in our house. I use maple syrup instead of Stevia (just personal taste preference). This recipe is dangerously good and the whole family loves it!!! 🙂