Wondering about your COVID-19 risk level and seeking precautionary steps?

Check Now

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. 

Ingredients 

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)

Directions

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

Articles on Rally Health’s website are provided for informational purposes only, as a free resource for the public. They are not a substitute for medical advice, diagnosis, or treatment. Rally Health does not accept solicitations or compensation from any parties mentioned in the articles, and the articles are not an endorsement of any providers, experts, websites, tools, or financial consultants, services, and organizations.