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
Show Nutrition Label Hide Nutrition Label
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.

This smooth pumpkin mousse is made decadent using whole milk ricotta cheese and gets its sweetness from the pure pumpkin and a little maple syrup.

What's more, consuming dairy products like ricotta cheese and yogurt is associated with a lower risk of Type 2 Diabetes and improved metabolic health. You should stick to lower fat options without added sugar if you have diabetes and aim for three servings of dairy each day.

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 tbsp maple syrup
  • 1/2 tsp cinnamon
  • 1/2 tsp vanilla extract
  • 1 pinch of nutmeg (plus more for garnish)​
  • 1 pinch of salt​
  • ¼ cup plain Greek yogurt (for garnish)
  • 2 tbsp 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 plain Greek yogurt, chopped almonds, and a sprinkle of nutmeg.

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!

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

  • 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.
  • 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.
  • You can fill 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.

Rate this Recipe

You've already rated this recipe. Thanks for your rating!
3 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Guo J, Givens DI, Astrup A, et al. The impact of dairy products in the development of type 2 DIABETES: Where does the evidence stand in 2019? Advances in Nutrition. 2019;10(6):1066-1075. doi:10.1093/advances/nmz050

  2. American Diabetes Association. Diabetes Superfoods.

  3. The British Diabetic Association. Dairy and diabetes.

By Rachael Hartley, RD, LD
Rachael Hartley, RD, LD, is a registered dietitian and certified intuitive eating counselor. She runs the popular The Joy of Eating blog.