Introduction

This creamy high-protein pumpkin mousse is a delicious and healthy dessert that combines the rich flavors of pumpkin and warm spices with a smooth, airy texture. It’s perfect for those looking for a satisfying treat without the guilt.

A clear glass dessert bowl with scalloped edges is filled with thick, light tan mousse that has a creamy, slightly uneven texture. The mousse is topped with a small swirl of bright white whipped cream, which has a soft, airy texture, and is lightly sprinkled with fine brown cinnamon powder. The bowl is placed on a white marbled surface, next to a silver spoon with a shiny handle, and a white and pale yellow striped cloth is nearby. photo taken with an iphone --ar 4:5 --v 7

Ingredients

½ cup low-fat (2% milkfat) cottage cheese
¼ cup unsweetened pumpkin puree
1 ½ tablespoons Swerve Brown Sweetener
¼ teaspoon pumpkin pie spice
¼ cup store-bought, sugar-free whipped cream

Instructions

Step 1: Add the cottage cheese to a blender or food processor and blend until smooth and creamy.
Step 2: Add the pumpkin puree, pumpkin pie spice, and Swerve Brown Sweetener to the blender. Blend again until well combined and smooth.
Step 3: In a separate bowl, gently fold the sugar-free whipped cream into the pumpkin and cottage cheese mixture to keep the mousse light and airy.
Step 4: Chill the mousse in the refrigerator for 10 to 15 minutes, or enjoy immediately. Serve topped with a sprinkle of pumpkin pie spice and an extra dollop of sugar-free whipped cream if desired.

Tips & Variations

For a dairy-free version, substitute cottage cheese with a plant-based high-protein alternative and use coconut whipped cream.
Add a pinch of cinnamon or nutmeg for extra warmth and flavor.
Adjust sweetness by adding more or less sweetener to suit your taste.
Serve with crushed nuts or a sprinkle of granola for added texture.

Storage

Store the pumpkin mousse in an airtight container in the refrigerator for up to 2 days. Gently stir before serving if it separates slightly. It is best enjoyed chilled and does not freeze well.

How to Serve

A glass dessert bowl with scalloped edges is filled with a smooth, light beige mousse that occupies almost the entire bowl. The mousse has a soft, fluffy texture with gentle swirls on the surface. On top, there is a whipped cream dollop, bright white and airy, slightly peaked in the center. The mousse and whipped cream are sprinkled with fine, dark brown cinnamon powder, adding contrast and texture. The bowl is placed on a white marbled surface with a soft, patterned white cloth nearby and a silver spoon beside the bowl. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use regular sugar instead of Swerve Brown Sweetener?

Yes, you can substitute regular brown sugar or another sweetener of choice in equal amounts, keeping in mind it may slightly alter the nutritional content.

Is this mousse suitable for meal prepping?

Absolutely. The mousse keeps well in the fridge for a couple of days, making it a convenient high-protein dessert or snack to prepare in advance.

Creamy High Protein Pumpkin Mousse Recipe

Print Recipe

★★★★★

4.7 from 63 reviews

This Creamy High Protein Pumpkin Mousse is a light, fluffy, and healthy dessert perfect for pumpkin lovers seeking a nutritious treat. Made with low-fat cottage cheese, unsweetened pumpkin puree, and sugar-free whipped cream, it’s rich in protein and low in sugar, making it an ideal guilt-free indulgence for any season, especially fall.

Author: Stella
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Yield: 2 servings 1x
Category: Dessert
Method: Blending
Cuisine: American
Diet: Low Fat

Ingredients

Scale

Base Ingredients

½ cup low-fat (2% milkfat) cottage cheese
¼ cup unsweetened pumpkin puree
1 ½ tablespoons Swerve Brown Sweetener
¼ teaspoon pumpkin pie spice

Topping

¼ cup store-bought, sugar-free whipped cream

Instructions

Blend the cottage cheese: Start by adding the cottage cheese to a blender or food processor. Blend until it’s smooth and creamy, ensuring there are no lumps for a silky mousse texture.
Add pumpkin and spices: Add the unsweetened pumpkin puree, pumpkin pie spice, and Swerve Brown Sweetener to the blender. Blend again until everything is fully combined and the mixture is smooth and homogeneous.
Fold in the whipped cream: Transfer the blended pumpkin cottage cheese mixture into a separate bowl. Gently fold in the sugar-free whipped cream to keep the mousse light and airy without deflating the whipped cream.
Chill and serve: You can enjoy the mousse immediately or chill it in the refrigerator for 10 to 15 minutes for a cooler, firmer texture. Serve topped with a sprinkle of extra pumpkin pie spice and an additional dollop of sugar-free whipped cream if desired.

Notes

Use low-fat (2%) cottage cheese for optimal creaminess and protein content.
Choose unsweetened pumpkin puree to control sweetness and flavor.
Swerve Brown Sweetener is a low-calorie sugar alternative; you may substitute with erythritol or any preferred low-calorie sweetener.
Folding in whipped cream gently is crucial to retain mousse lightness.
For a vegan version, substitute cottage cheese with silken tofu and use a dairy-free whipped cream alternative.

Keywords: pumpkin mousse, high protein dessert, low-fat dessert, healthy pumpkin recipe, low sugar pumpkin mousse, sugar-free dessert, cottage cheese mousse