Low-Carb Pumpkin Cheesecake Mousse Recipe

low-carb pumpkin mousse
Rachael Hartley, RD, LD, CDE
Total Time: 5 min
Prep Time: 5 min
Cook Time: 0 min
Servings: 5 (1/2 cup each)

Nutrition Highlights (per serving)

136 calories
6g fat
13g carbs
8g protein
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Nutrition Facts
Servings: 5 (1/2 cup each)
Amount per serving  
Calories 136
% Daily Value*
Total Fat 6g 8%
Saturated Fat 3g 15%
Cholesterol 15mg 5%
Sodium 176mg 8%
Total Carbohydrate 13g 5%
Dietary Fiber 2g 7%
Total Sugars 8g  
Includes 5g Added Sugars 10%
Protein 8g  
Vitamin D 0mcg 0%
Calcium 175mg 13%
Iron 1mg 6%
Potassium 225mg 5%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Dessert does not have to be off limits because you have diabetes. This smooth pumpkin mousse is made decadent using whole milk ricotta cheese and gets it sweetness from pure pumpkin and a little maple syrup. Spiced up with nutmeg and cinnamon, this simple yet rich mousse is a delicious dessert that’s ready in minutes.


  • 3/4 cup pure pumpkin puree
  • 3/4 cup part skim ricotta cheese
  • 1 1/2 tablespoons maple syrup
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon vanilla extract
  • 1 pinch of nutmeg (plus more for garnish)?
  • 1 pinch of salt?
  • ? cup plain Greek yogurt (for garnish)
  • 2 tablespoons almonds (chopped, for garnish)


  1. Combine pumpkin, ricotta cheese, maple syrup, cinnamon, vanilla extract, nutmeg, and salt in a small bowl; whip until fluffy and all ingredients are fully incorporated.

  2. Refrigerate at least 30 minutes prior to serving, to allow mousse to firm up.

  3. Serve individual portions topped with 1 tablespoon full-fat plain Greek yogurt, chopped almonds, and a sprinkle of nutmeg.

Ingredient Variations and Substitutions

Using part-skim ricotta cheese lends a rich and fluffy texture with less saturated fat than whole milk, but feel free to use non-fat ricotta if desired. If you prefer chocolate desserts, try adding 1 to 2 tablespoons cocoa powder to the mixture and adding a touch more maple syrup for a true chocolatey flavor. As a bonus, cocoa powder contains beneficial antioxidants!

When it comes to toppings, get creative! Try chopping up some walnuts, brazil nuts, or unsalted cashews and sprinkling them over the top, since these nuts are also good sources of protein. To go all out with the pumpkin theme, toss a few dry roasted pumpkin seeds (called pepitas) atop the Greek yogurt.

If straight nutmeg on top is too strong for you, try a shake of pumpkin pie spice, which combines cinnamon, nutmeg, ground ginger, and allspice—you can purchase this pre-made at the grocery store or quickly make your own and store it in a recycled spice jar.

Cooking and Serving Tips

Since this recipe requires very little hands-on time, while it’s in the fridge take the time to pull out fun serving glasses to spice up the presentation. A small wine or martini glass filled with this delicious mousse and abundant toppings is an extra fun way to do dessert. I filled a few 4-ounce canning jars with the mousse, which would be a great option if you make this for a party, picnic, or another get-together away from home.

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