Pumpkin Mousse
on Sep 13, 2019, Updated Nov 17, 2025
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This healthy vegan pumpkin mousse is easy to make with just 4 simple ingredients and can be made sugar-free and low-carb if preferred.
This easy pumpkin mousse recipe is the perfect, light dessert to finish off Thanksgiving dinner but it’s lovely anytime for a sweet, pumpkin treat.
The recipe is vegan, gluten-free, oil-free, refined sugar-free and can be made sugar-free and low-carb if you use a sugar-free sweetener such as monk fruit or stevia.
Ingredient Notes
Here’s what you’ll need to make pumpkin mousse:
- Coconut cream. You can make coconut cream by placing a can of good quality, full-fat coconut milk in the fridge overnight. In the morning, the fatty cream will have separated from the water, allowing you to scoop it out.
- Pumpkin. I used canned pumpkin puree. You can do the same or use homemade pumpkin puree if you like. I like Farmer’s Market Pumpkin the best!
- Pumpkin pie spice. Pumpkin pie spice adds that tasty pumpkin pie flavour but if you can’t find any, no worries, I provided an option to use cinnamon, ginger and nutmeg in the recipe.
- Sweetener. I used maple syrup but agave would also work. You can also use stevia or monk fruit sweetener for low-carb pumpkin mousse.
To make the simple pecan crumble topping, add 1/4 cup pecans, dates or almonds and 3-4 soft, pitted dates to a food processor or blender and pulse a few times until it resembles a crumbly dough. Sprinkle over your pumpkin mousse and enjoy!
How to Make Pumpkin Mousse
Step 1: First you’ll want to make the coconut cream. To do so, place a can of coconut milk in the fridge overnight. When you’re ready to make the recipe, open the can and scoop the cream off the top, leaving the water behind. You should get about 1/2 cup of coconut cream.
Step 2: Next, mix the coconut cream with the pumpkin, maple syrup and pumpkin pie spice. You can use a blender or food processor, or just mix it in a bowl.
Step 3: Once you’ve mixed the mousse, divide it into 2 jars, small bowls or other serving containers and place in the fridge for a couple hours to firm up. That’s it! It’s now ready to enjoy.
How to Serve
You can serve the mousse as is, straight from the fridge. It’s just delicious on it’s own. If you want to add some toppings, I’d suggest:
- pecan crumble
- whipped cream
- vanilla yogurt
- pumpkin granola
- crumbled graham crackers
- crumbled raw gingerbread bites or no-bake pecan pie bites
I love it plain but for a treat, I like to serve it with the pecan crumble and some vanilla coconut yogurt. It’s also delicious as a dip for fruit, spread on cookies, as a topping for pancakes or waffles or layered into parfaits with granola and yogurt.
If you try this Pumpkin Mousse or any other recipe on Running on Real Food, don’t forget to leave a comment and a ⭐⭐⭐⭐⭐ rating in the comment section below. It helps others who are thinking of making the recipe, and I love to hear from you. And don’t forget to tag me on Instagram @runningonrealfood so I can see your creation! Thanks for trying my recipes! – Deryn
Pumpkin Mousse
Ingredients
- 1/2 cup coconut cream
- 1 cup canned pumpkin puree
- 2 tbsp maple syrup
- 1.5 tsp pumpkin pie spice
Instructions
- To make the coconut cream, place a can of full-fat coconut milk in the fridge overnight.
- When you’re ready to make the recipe, open the can of coconut milk and scoop the thickened coconut cream off the top and into a mixing bowl (or blender if using), leaving the watery part behind. 1 can of full-fat coconut milk should produce 1/2 cup of coconut cream.
- Add the pumpkin, pumpkin pie spice and maple syrup and mix until completely smooth.
- Divide into two jars, dishes or other serving container. Place in the fridge for a few hours to firm.
- Serve on its own or top with coconut whipped cream or dairy-free vanilla yogurt and if desired, crumbled dates and pecans.
Love this, thank you! It’s light and fluffy and easy to make!
This looks and sounds so delicious! I have to make this.
Hello!
I am using a can of coconut cream not milk. Do I still need to do the overnight fridge part?
No, coconut cream should be thick enough so you don’t need to put it in the fridge. Thanks!
Nothing short of fabulous. I made this using butternut squash. It’s nice you can enjoy it so much and also know it’s good for you.
Great idea! That sounds delicious. Glad you enjoyed it!
Thank you so much for sharing your yummy recipe! I loved it!
So glad you enjoyed it, Tammy! Thanks for the review!
Delicious! Made this for Thanksgiving! Creamy and tasty.
This is what perfection looks like. The pictures are stunning. I adore everything pumpkin-y, and this mousse looks absolutely irresistible and so… elegant. I made it many times and just fell in love with its fluffy texture. As far as the serving is concerned, I prefer to serve it with pecan crumble or dairy free yogurt. Turns out fantastic. Unfortunately, my family seems less enthusiastic about this pumpkin mousse. But why am I saying “unfortunately”? Lucky me!
Hello. You don’t state if the pumpkin should be cooked first in this recipe. ????
Yes, cooked, puréed pumpkin. I used canned pumpkin. Enjoy!
Is this calling for a large or small can of pumpkin purée?
It calls for 1 cup of pumpkin puree, or 240 grams. Enjoy!
Sorry- dont have the coconut-cream on hand now: but your recipe sounds sooo easy.
Will this keep in fridge a few days if do a 2X or 3X batch or more? Does a full-can coconut-cream make 4 serves.
Also out of Stevia: do I sub in as 1:1 ratio for Maple-Syrup? Things to add-on for my next shop list- lol.
Hi, to make 4 servings you’ll need 1 cup of coconut cream. I’m not sure how much comes in a can. I used the coconut cream scooped off a can of coconut milk, which was 1/2 cup – enough for 2 servings. Yes, you can keep them in the fridge for up to 6 days in sealed containers. If you’re using stevia, I’d recommend using quite a bit less than maple syrup as it’s way sweeter. Just taste the mixture and sweeten to your preference. Enjoy!