If you’re craving a creamy keto pumpkin mousse, this recipe is the perfect sugar-free, low-carb dessert for fall. Light, fluffy, and full of pumpkin spice flavor, it’s a healthier twist on classic pumpkin pie, no crust required.
Made with roasted mini pumpkins in the air fryer, this mousse doubles as both a festive presentation and a keto-friendly sweet treat. Best of all? You can make it in about 35 minutes with just a few simple ingredients.
Whether you call it a low carb pumpkin mousse, a sugar free pumpkin mousse, or even a mini keto pumpkin pie alternative, this easy dessert is sure to become a seasonal favorite.
⭐ Why You’ll Love This Keto Pumpkin Mousse
- ✅ Low carb, sugar free, and gluten free
- ✅ Uses mini pumpkins for a fun fall presentation
- ✅ Air fryer roasted pumpkin for extra flavor
- ✅ Can be made with canned pumpkin year-round
- ✅ A healthier alternative to pumpkin pie
🥘 Ingredients Needed
To make this keto pumpkin mousse recipe, you’ll need:
- 2 mini pumpkins (or ½ cup pumpkin puree)
- 2 tablespoons cream cheese
- ½ cup heavy whipping cream
- 3 tablespoons stevia (or preferred keto sweetener)
- ½ teaspoon vanilla extract
- ½ teaspoon cinnamon
- ½ teaspoon pumpkin pie spice
- Extra seasoning for sprinkling inside pumpkins before air frying
👉 Out of season? Swap mini pumpkins for canned pumpkin puree to make this dessert anytime of year.
🎃 How to Prepare Mini Pumpkins in the Air Fryer
- Wash and scrub the mini pumpkins to remove dirt.
- Cut the tops off to create little “pumpkin bowls.”
- Scoop out the seeds and stringy bits.
- Sprinkle cinnamon and pumpkin pie spice inside.
- Line your air fryer basket with parchment paper (cut to fit for proper airflow).
- Place pumpkins flesh side down and air fry at 300°F for 20 minutes.
- Let them cool before scooping out the soft pumpkin flesh.
💡 Not only will your mousse taste amazing, but your whole house will smell like fall!
🍮 How to Make Keto Pumpkin Mousse
- Add the roasted pumpkin puree, cream cheese, stevia, vanilla, cinnamon, and pumpkin pie spice to a food processor.
- Blend on high for 30 seconds until smooth.
- Add the heavy cream and process for another 1–2 minutes until the mixture becomes light and fluffy.
- Spoon the mousse back into the hollowed mini pumpkins or serve in dessert cups.
👉 Pro tip: Chill the mousse in the fridge for at least 30 minutes before serving for the perfect texture.
✨ Variations & Substitutions
Healthy pumpkin mousse option: Use reduced-fat cream cheese and whip with unsweetened almond milk for a lighter version.
3 Ingredient Pumpkin Mousse: Make a quick version with just pumpkin puree, whipped cream, and keto sweetener.
Mini Keto Pumpkin Pie Alternative: Skip the crust and serve this mousse in mini pumpkins — light, fluffy, and pie-like without baking a crust.
Sweetener Options: Use monk fruit, erythritol, or allulose instead of stevia.
Non-keto version: Substitute granulated sugar for the sweetener.
❓ Keto Pumpkin Mousse FAQ
🍴 More Keto & Air Fryer Pumpkin Recipes
If you loved this keto pumpkin mousse recipe, try these:
- Air Fryer Pumpkin Seeds
- Keto Crustless Pumpkin Pie (Air Fryer Recipe)
- Easy Keto Pumpkin Spice Latte
- Air Fryer Keto Chocolate Chip Cookies
- 30-Minute Apple Chips
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Mini Pumpkin Mousse
Make this creamy keto pumpkin mousse with just a few ingredients! Low-carb, sugar-free, and made with roasted mini pumpkins in the air fryer.
Ingredients
- 2 Mini Pumpkins or 1/2 Cup of Puree
- 2 Tablespoons of Cream Cheese
- 1/2 Cup of Heavy Cream
- 3 Tablespoons of Stevia
- 1/2 Teapsoon Vanilla extract
- 1/2 Teaspoon of Cinnamon
- 1/2 Teaspoon of Pumpkin Pie Spice
- + Extra seasoning for sprinkling inside pumpkin before baking in airfryer
Instructions
Bake the mini pumpkins filled with spices for 20 minutes in an air fryer set at 300 degrees. Allow the mini pumpkins to cool off before moving on to the next step. Scrape the pumpkin filling out of the mini pumpkins and add it to a food processor along with the rest of the ingredients except the heavy cream. Run the food processor on high for about 30 seconds.
Check to make sure everything is mixed well and then add in the cream. Turn the food processor to high again but this time let the ingredients mix for about one minute. The time needed for the whipped heavy cream can vary depending on the temperature of your ingredients.
If the homemade pumpkin puree hasn't cooled completely, it can bring the temperature of the heavy whipping cream up pretty quickly, which can impact the texture.
When whipping the heavy cream, the general rule is to whip until stiff peaks form but this can be hard to tell when using a food processor. I usually check after one minute but it wouldn't hurt to check every thirty seconds if you are concerned with getting the perfect whipped cream texture.
Notes
When the keto pumpkin mousse is done it will look like the texture in the photo.
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Nutrition Information
Yield
2Serving Size
1Amount Per Serving Calories 292Total Fat 26gSaturated Fat 17gTrans Fat 1gUnsaturated Fat 8gCholesterol 81mgSodium 250mgCarbohydrates 33gFiber 2gSugar 6gProtein 4g
The nutrition in recipes is calculate by AI, mistakes happen. It is highly recommended to check carb counts to make sure these recipes fit into your diet. Also, if you are following a specific diet or have allergies to certain foods, be sure to do your research on products before considering it safe to consume.
About Thirty Something Super Mom
My journey started after a Crohn's disease diagnosis, inspiring a commitment to well-being. This site shares my distinctive approach to healthy living with my collection of nutritious recipes that boast authentic flavors, mimicking the indulgence of traditional dishes. I love sharing guilt free recipes for low carb, keto, gluten-free, paleo, and the specific carbohydrate diet. I also share tips on natural living, including homemade cleaners and cleaning hacks. I also share my experience as a veterinary technician and pet groomer, to integrate pet health tips, homemade dog food recipes, and grooming insights to ensure your pets thrive.
I would love to make this mousse in my own kitchen. It looks delicious and very festive.
This is so cool and I would love to try! I cannot believe this is made in the air fryer.. it is such an amazing thing the air fryer….
Mousse is my all time favorite dessert. Now I need to go borrow my neighbors air fryer so I can try this recipe!
This sounds amazing. I didn’t plant any mini pumpkins this year because there really doesn’t seem to be many ways to use them, this is a great idea.
I’m collecting airfryer recipes and this will surely go on top of the list especially this Halloween! This looks really good and in theme of the coming halloween!
this is something i would definitely enjoy. thinking if i could also be able to do soemthing like this for myself haha! making me crave for this!
This looks really delicious!