Pumpkin mousse is the easiest pumpkin dessert you can make: no crust, no oven, and no waiting for a pie to set overnight. This sugar-free pumpkin mousse is whipped from real pumpkin, Neufchâtel, Greek yogurt and a little whipped cream, then piped into small glasses.
It takes about 15 minutes of work and 2 hours in the refrigerator. Each of the 6 glasses comes to about 111 calories and 4g net carbs.
If you want a layered pumpkin dessert you can cut into squares, my sugar-free pumpkin fluff dessert has a spiced crumb base and is set with gelatin. This sugar-free pumpkin mousse is the simple version: no crust and no gelatin, just a soft mousse in a glass.
Why You’ll Love This Sugar-Free Pumpkin Mousse
- No-bake. Nothing goes in the oven.
- Six ingredients. Pumpkin, Neufchâtel, Greek yogurt, cream, powdered allulose and pumpkin pie spice.
- Ready for guests. Individual glasses with piped swirls look like a bakery dessert on a Thanksgiving table.
- 4g net carbs per glass. Light, airy and creamy.
Ingredient Notes
Pumpkin puree. Three-quarters of a cup of LIBBY’S 100% Pure Pumpkin gives the mousse its color and flavor. Never use pumpkin pie filling, which is already sweetened.
Neufchâtel and Greek yogurt. Five ounces of softened Philadelphia Neufchâtel and 1 cup of FAGE Total 0% Greek yogurt make the creamy base. Soften the Neufchâtel completely so the sugar-free pumpkin mousse has no lumps.
Heavy whipping cream. Just 2 tablespoons, whipped cold to soft peaks, lighten the mousse and make it airy.
Powdered allulose. A quarter cup sweetens the mousse and dissolves without any grit. Allulose is a rare sugar that the FDA allows to be excluded from the total sugars and added sugars declarations on the Nutrition Facts label.
How to Make Sugar-Free Pumpkin Mousse
You need six 4-ounce dessert glasses, an electric mixer and a piping bag with a large star tip. Prep takes 15 minutes and the mousse chills for at least 2 hours.
Step 1. Beat the softened Neufchâtel for 1 to 2 minutes until completely smooth.
Step 2. Add the powdered allulose and beat until creamy.
Step 3. Mix in the pumpkin puree and pumpkin pie spice until evenly orange.
Step 4. Gradually add the room-temperature Greek yogurt, mixing gently until smooth and thick.
Step 5. Chill the pumpkin mixture for 10 minutes.
Step 6. In a separate chilled bowl, whip the heavy cream to soft peaks.
Step 7. Gently fold one-third of the whipped cream into the pumpkin mixture, then fold in the rest.
Step 8. Divide about three-quarters of the mousse evenly among the six 4-ounce glasses.
Step 9. Transfer the remaining mousse to a piping bag fitted with a large star tip.
Step 10. Pipe a generous spiral over each portion, finishing with a soft peak.
Step 11. Refrigerate the sugar-free pumpkin mousse for at least 2 hours, until chilled and softly set. Serve cold.
Success Tips for Sugar-Free Pumpkin Mousse
Soften the Neufchâtel fully. Cold cream cheese leaves small lumps that no amount of mixing removes later.
Use thick yogurt and cold cream. Thick Greek yogurt keeps the mousse firm enough to pipe, and cold cream whips faster.
Fold gently. Folding in two additions keeps the air in the whipped cream, which is what makes this sugar-free pumpkin mousse light.
More Pumpkin Desserts
For a creamy dessert you can slice, try the sugar-free no-bake pumpkin cheesecake. For the classic, the sugar-free pumpkin pie is the one for the holiday table, and chocolate lovers can make the sugar-free French silk pie.
Storage
Keep the mousse refrigerated for up to 3 days and serve it cold.
Sugar-Free Pumpkin Mousse FAQ
Does this mousse need gelatin?
No. Thick Greek yogurt, Neufchâtel and 2 hours in the refrigerator give it a soft set.
Can I use pumpkin pie filling?
No. Use plain pumpkin puree. Pumpkin pie filling is already sweetened.
Why is my mousse lumpy?
The Neufchâtel was not soft enough. Beat it alone for 1 to 2 minutes before adding anything else.
Is allulose a sugar alcohol?
No, allulose is a rare sugar, not a sugar alcohol. You can look up pumpkin and Greek yogurt on USDA FoodData Central.
Light, creamy and full of pumpkin spice, this sugar-free pumpkin mousse is the no-bake dessert that makes fall entertaining easy.
Sugar-Free Pumpkin Mousse
Ingredients
Equipment
Method
- Beat softened Neufchâtel for 1–2 minutes until completely smooth.
- Add powdered allulose and beat until creamy.
- Mix in pumpkin puree and pumpkin pie spice until evenly orange.
- Gradually add room-temperature Greek yogurt, mixing gently until smooth and thick.
- Chill pumpkin mixture for 10 minutes.
- In a separate chilled bowl, whip heavy cream to soft peaks.
- Gently fold one-third of the whipped cream into pumpkin mixture, then fold in the remainder.
- Divide about three-quarters of the mousse evenly among six 4-oz glasses.
- Transfer remaining mousse to a piping bag fitted with a large star tip.
- Pipe a generous spiral over each portion, finishing with a soft peak.
- Refrigerate at least 2 hours until chilled and softly set. Serve cold.
Notes
- Use pure pumpkin puree, never sweetened pie filling.
- Soften Neufchâtel completely to prevent lumps.
- Use thick Greek yogurt and cold whipping cream.
- Fold gently to preserve the airy texture.
- Keep refrigerated up to 3 days.