Creamy Sugar-Free Pumpkin Mousse

I’m all about the pumpkin spice once fall hits and I love this sugar-free pumpkin mousse recipe topped with delicious maple whipped cream! It’s the perfect creamy texture and pumpkin spice-flavored dessert!

Sugar-free Pumpkin Mousse with ginger snap cookies as a garnish.

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Pumpkin mousse is a creamy delicious dessert that is gluten-free, however, it can be used as a pumpkin pie filling as well. Usually consisting of pumpkin puree (not pumpkin pie filling), heavy cream, and seasonings such as cinnamon, ginger, clove, and nutmeg as well as sugar, this sugar-free pumpkin mousse is made extra rich and creamy with the addition of cream cheese and maple syrup is used instead of sugar.

Why use Maple Syrup Instead of Sugar?

Maple syrup is an excellent natural replacement if you are trying to reduce or eliminate refined sugar in your diet. It adds a delightful maple taste to recipes and has the ability to enhance and elevate the flavors of traditional dishes and treats, like this outstanding sugar-free pumpkin mousse. Maple syrup also has a lower glycemic index than sugar, which means it can cause a slower rise in blood sugar levels. This can be beneficial for people with diabetes or those trying to regulate their blood sugar levels.

Not only do I substitute sugar with maple syrup in this pumpkin mousse recipe, but I also use it in my delectable maple whipped cream, which I highly recommend as a topping for your pumpkin mousse. Moreover, I have a divine sugar-free apple crisp recipe that successfully incorporates maple syrup. I love using maple syrup in fall-flavored recipes as it pairs so well with apples, pumpkins, and the other flavors associated with fall.

Sugar Free Pumpkin Mousse Pin 3

Too busy to make this right now? Pin for later to your favorite Pinterest Board!

Ingredients for Sugar-Free Pumpkin Mousse

Maple Syrup – Be sure you use real maple syrup in this recipe and not a substitute. It is key for the perfect pumpkin mousse flavor and really enhances the pumpkin spice!

Pumpkin Puree – Make sure you get pumpkin puree and NOT pumpkin pie filling! There is a big difference between these two, and they are usually kept right next to each other on the grocery shelves!

Cream Cheese – Cream cheese adds a rich creaminess to this pumpkin mousse recipe. Be sure to take it out of the fridge to soften it for a bit!

Pumpkin Pie Spice – This is a blend of different spices and can vary based on the brand; however, most contain cinnamon, ginger, clove, allspice, and nutmeg. It can be used to flavor all sorts of pumpkin-flavored dishes from pumpkin pie to this sugar-free pumpkin mousse recipe. I love using my homemade pumpkin pie spice mix!

Vanilla Extract – Please use real vanilla extract and not imitation – it makes all the difference!

Half & Half – In order to create the perfect creamy texture, this recipe calls for half & half and cream cheese.

A white bowl with sugar free pumpkin mousse garnished with fresh whipped cream.

How to Make Pumpkin Mousse

Making pumpkin mousse is fairly easy and this is a great recipe to make ahead if you are having a dinner party or family gathering!

Simply, beat all the ingredients in a large mixing bowl with a hand mixer or in a standing mixer until thoroughly blended.

Taste and adjust seasoning to your preference – adding a little more maple syrup if you like it a little sweeter or a little more pumpkin pie spice if you like.

Transfer to individual serving bowls, cover, and refrigerate for at least 1 hour.

To serve, remove from the fridge and top with maple whipped cream and garnish with pecans and a sprinkle of ground cinnamon!

Pumpkin Mousse with ginger snap cookies

Creamy Sugar Free Pumpkin Mousse

By: April
This delicious sugar-free and gluten-free pumpkin mousse is perfect for Fall celebrations!
5 from 2 votes
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Course Desserts
Cuisine American
Servings 6 servings
Calories 214 kcal


  • 4 Tablespoons maple syrup
  • 1 15 oz can pumpkin puree not pumpkin pie filling
  • 8 oz cream cheese softened and cubed
  • 2 Tablespoons pumpkin pie spice
  • 1 teaspoon vanilla extract
  • cup half & half
  • Ground Cinnamon and Pecans optional for garnish


  • Beat the pumpkin puree, cream cheese, pumpkin pie spice, vanilla extract, half & half, and maple syrup in a large mixing bowl with a hand mixer or in a stand mixer until thoroughly blended.
  • Taste and adjust seasonings, as desired.
  • Transfer to individual serving bowls, cover, and chill in the fridge for at least 1 hour.
  • To serve remove from the fridge and top with maple whipped cream, pecans, and a sprinkle of ground cinnamon.
Nutrition 214 kcal
Keyword gluten free pumpkin mousse, pumpkin mousse recipe, sugar free pumpkin mousse


I hope you love this sugar-free pumpkin mousse recipe as much as my family does! If you’re looking for more great desserts, check them out here and these sugar free mousse recipes!

About the Author

A picture of me, the owner of Chaos & Wine, with a variety of ingredients on a wooden table.

Hey! I'm April, the owner of Chaos & Wine!

I can't wait to share all my family's favorite recipes and a few random thoughts as a mom!

So let the chaos settle, grab a glass of wine and relax with me or join me for a little chaos in the kitchen!

You can find out more about me here!

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