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Pumpkin Mousse

Sep 22, 2020 | Recipes | 2 comments

Pumpkin Mousse

Looking for a Gluten Free & Paleo pumpkin recipe? This pumpkin mousse makes the perfect healthy pumpkin dessert and comes together so fast!

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October starts next week, so I think it's pretty safe to say, it's pumpkin season!

The weather here in our little corner of Texas is nowhere near cool and crisp but that's not going to stop me from embracing all things Fall.

This recipe is actually perfect for those of you like me who are longing for Fall but live somewhere warm. It's packed with pumpkin flavor, but it's still a cool, light dessert, perfect for early Fall when the weather hasn't quite caught up to our enthusiasm for all things cozy and comforting.

If you're looking for a Paleo pumpkin recipe, this is a great one. It contains just four simple, real-food ingredients that you likely already have in your pantry.

This is delicious as-is, but you can also get really creative with the toppings if you like. I think this would be a perfect festive dessert after a day spent at the pumpkin patch. Set out a toppings buffet and let everyone build their own!

Healthy Pumpkin Mousse
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4.67 from 3 votes

Pumpkin Mousse


  • 1 can full fat coconut milk 13oz
  • 2 cans pumpkin puree* 15oz can (total 30oz)
  • 1/2 cup maple syrup
  • 1 tsp pumpkin pie spice*


  • In a food processor or blender add the following: 2 cans pumpkin, 1 can full fat coconut milk, 1/2 cup maple syrup, 1 tsp pumpkin pie spice.
  • Blend on high until completely combined.
  • Refrigerate at least 1 hour before serving. You can store in the refrigerator for 1 week.


*Note: read all ingredient lists; avoid added msg, sugar, gluten, salt, etc.

What makes this a healthy pumpkin recipe?

Apart from being free from refined sugar and processed ingredients, this pumpkin mousse is full of vitamins and healthy fats! Here are some of the nutritional benefits:

Pumpkin: Super high in Vitamin K and beta-carotene, pumpkin also contains Vitamin C, Vitamin E and Iron. All of these nutrients make pumpkin great for your immune system, eye health and heart health. Just make sure the canned pumpkin you buy has only one ingredient – pumpkin!

Coconut milk: Made of the white flesh of coconuts mixed with water, coconut milk is high in manganese, copper, iron, magnesium and selenium. It's also a good source of potassium, Vitamin C and folate. Some studies have shown that coconut helps to reduce inflammation, fight bacteria and viruses and fight stomach ulcers.

Cinnamon: Cinnamon is one of the main spices in pumpkin pie spice, and it's a good one! Frequently used in traditional medicine, cinnamon is good for your heart and also may help stabilize blood sugar. Research also suggests that cinnamon may help lower cholesterol and blood sugar.

What's in pumpkin pie spice?

Pumpkin pie spice is simply a combination of the delicious warming spices associated with Fall. You can easily make your own, using a blend just saves you time. Blends vary, but the Primal Palate pumpkin pie spice, found at Thrive Market, (<< affiliate link) contains Saigon Cinnamon, Ginger, Cloves and Nutmeg (all organic).

Another factor to keep in mind when buying pumpkin pie spice is the type of cinnamon used. Did you know that there are different types of cinnamon and they actually vary substantially in terms of flavor?

The two main types of cinnamon are Cassia (most of what's found in the grocery store) and Ceylon. Even within cassia though, there are different types of cinnamon, including Indonesian, Chinese and Saigon. Saigon cinnamon has a stronger, spicier flavor.

Ceylon cinnamon is more expensive, but has a delicate flavor that many cinnamon lovers adore.

If you don't have pumpkin pie spice on-hand, you can easily mix your favorite cinnamon with ginger, cloves and nutmeg to make your own. You can vary the proportions based on personal preference but cinnamon usually makes up around half of the spice mix.

A good base recipe is 2 tsp cinnamon, 1 tsp ginger, 1/2 tsp cloves and 1/2 tsp nutmeg. Some people also like to add allspice – make it your own!

What kind of toppings would be tasty on pumpkin mousse?

Pumpkin mousse is totally the kind of recipe you can whip up on a weeknight in almost no time. If you do have a little more time though or want to make it even more special, break out the toppings!

This is the perfect base for a build-your-own dessert situation that's sure to please everyone in the family. You can pretty much raid your pantry and use whatever crunchy toppings you have on hand, but here are a few I think would be particularly delicious:

  • Chopped walnuts or pecans
  • Paleo granola
  • Mini chocolate chips or cacao nibs
  • Slivered almonds
  • Shredded coconut
  • Dried cherries or cranberries
  • A sprinkle of hemp seeds
  • Pomegranate arils

What are some other Paleo pumpkin recipes?

If you love pumpkin as much as I do, make sure to check out my gluten free and Paleo pumpkin roundup (including my favorite pumpkin pie smoothie) and my Paleo pumpkin swirl brownies!

Do you love pumpkin? What toppings would you love on this pumpkin mousse? Share your ideas and pictures on Facebook, Twitter or Instagram as @prepdish in all 3 places, or leave a comment below.

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  1. Diane

    How many ounces or grams per can of pumpkin puree?

    • Meri Raffetto

      15oz can. We’ll update the recipe! Thanks!


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