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Pumpkin Mousse

By ​Carolyn Williams, PhD, RD​ | November 4, 2020 | Rally Health

Serves 6

Cook Time: 10 minutes

Total Time:  40 minutes

So light and creamy, you’ll never believe this Pumpkin Mousse takes just 10 minutes to whip up and only has 4g of added sugar.  One serving also provides a little over one-third of the daily value for vitamin A thanks to carotenoids, a form of vitamin A found in many orange and dark green vegetables. These individually portioned desserts can be made ahead, covered, and stored in the refrigerator for up to 3 days. 


1 (15-oz) can pumpkin puree

1/3 cup 1/3-less-fat cream cheese

1 (1-oz) box sugar-free, fat-free vanilla pudding

2 Tbsp maple syrup

1 tsp ground cinnamon

½ tsp ground ginger

1 cup unsweetened vanilla almond milk or skim milk

1 (8-oz) carton fat-free frozen whipped topping, thawed

Crumbled gingersnap cookies (optional)


1. Place pumpkin and cream cheese in a large mixing bowl. Beat with a hand mixer 30 seconds or until smooth.  Add pudding mix, milk, syrup, cinnamon, and ginger. Beat at medium speed for 30 seconds or until well combined. 

2. Using a spatula, gently fold thawed whipped topping into pumpkin mixture. Divide mousse evenly among 6 small compotes or parfait glasses, layering with crumbled gingersnap cookies if desired. Cover each, and chill for at least 30 minutes before serving.  

NUTRITION FACTS (per 1/6 of mousse): Calories 180; Total Fat 5g (Saturated Fat 2.5g); Cholesterol 15mg; Sodium 330mg; Total Carbs 29g (Dietary Fiber 2g, Total Sugars 13g, Added Sugars 4g); Protein 3g.

​Carolyn Williams, PhD, RD​
Rally Health