Keto Maple Spiced Pumpkin Mousse Recipe

A firm believer over here that a ketogenic lifestyle should be 3 things: simple, fun and delicious! That is why I created this recipe for Maple Spiced Pumpkin Mousse.  The flavor profile is mmmmm and fit to be served at any table, and I am talking about the carnivores, the vegans, the low-carbs and any other diet.  It is that good!

As the summer comes to an end and I git a whiff of the fall season and the temperature starts to change, I immediately start craving anything pumpkin spice and all things nice! This recipe has a nice hint of pumpkin but isn’t overpowering.

Keep scrolling down for the recipe.

Dairy-free Keto

I’ve made this recipe keto free and as a result, it is also suitable for a vegan diet. I personally adore the taste of coconut and if I am being honest, I don’t taste it anymore!  I get reminded about this often from my husband who repeatedly asked me if everything must taste like coconut?  To which I respond “oh, I forgot I even put coconut in there!”.

None the less, this recipe can be substituted for, by switching out the coconut cream and using a yogurt or a heavy whipping cream, and could, in fact, whip your cream and then add the other ingredients and just stir them together to not flatted the whipped cream in a blender.

This is a thinner mousse and in fact, you might consider it more of a puree texture, but it is soft and silky and lovely on the tongue.  I promise you will enjoy this Maple Spiced Pumpkin Mousse recipe.


The carbohydrates in this recipe come from the coconut cream, sugar alcohols in the maple syrup and the pumpkin puree, that is why it is important while following a ketogenic diet to pick a full-fat coconut cream to use and a lower carb, sugar-free pumpkin puree, so get the carbohydrates as low as possible.

With no moderations to the current recipe, the carbohydrates per serving sit at 7 whole carbs, 2 grams being from fiber, and 3.5 from sugar alcohols, leaving you with 1.5 net carbs per serving.

Some people cannot use sugar-alcohols and for those people, try and purchase a stevia sweetened sugar-free maple syrup. It will taste just as good but without those sugar-alcohols that stall so many of our weight loss progress.

How to Make it:

Watch this video of me making this super simple keto recipe. I promised you simple & fun, and here you will have it!

The Recipe: Spiced Pumpkin Mousse

Serves: 7 x 1/4 cup servings


  • 1 cup coconut cream, from a can, liquid/water removed
  • 1/2 cup pumpkin puree, unsweetened/pure
  • 1/4 cup sugar-free maple syrup (I used Lakanto)
  • 1 Tbsp Pumpkin pie spice
  • 1 tsp vanilla extract
  • 1/4 tsp salt


  1. Add all ingredients to a high-powered blender and blend on high until a smooth, silky puree has formed.  Serve a 1/4 cup in a bowl and add some keto friendly granola & enjoy.
  2. Store it in the fridge and it will thicken up to take on more of that silky mousse texture.

For extra, add some whipped coconut or heavy whipping cream to the top with a pinch of cinnamon.

Nutritional Information: Calories: 89 | Fat: 8 grams | Whole Carbs: 7 grams | FIber: 2 Grams | Sugar-alcohols: 3.5 | Net-Carbs: 1.5 grams | Protein: 1 gram

Enjoy!  And if you try this Spiced Pumpkin Mousse recipe, please leave a comment below and let me know how you enjoy it!

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