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Pumpkin mousse in glasses on a wooden table.
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5 from 3 votes

Pumpkin Mousse

I just love this quick and easy pumpkin mousse. It only requires 5 ingredients with an optional 6th as a topping. If you like pumpkin desserts, you will love this! It is smooth, creamy, and oh so delicious.
Prep Time10 mins
Cook Time0 mins
Chilling Time1 hr
Total Time1 hr 10 mins
Course: Dessert
Cuisine: American
Keyword: healthy, low calorie, low carb, soft, sweet
Servings: 8 people
Calories: 159kcal
Author: Matt Taylor


  • Bowls
  • Mixer - if using whipping cream and not cool whip topping
  • Spatula
  • Whisk
  • Serving glasses, ramekins, etc.


  • 1 cup heavy whipping cream or use cool whip topping lite version for even more healthy (240ml)
  • 3 cups cold milk Whole, 2%, 1%, Skim, Fat-free(720ml)
  • 2 oz 2 - 1 oz packages of Vanilla Instant pudding Fat-Free and Sugar-free for more healthy, or use regular (3.5 oz) vanilla instant pudding (56g)
  • 15 oz can of pumpkin puree or use homemade pumpkin puree 425g
  • 2 tsp. pumpkin pie spice 4g
  • Cinnamon or whipped cream for topping optional


  • Add the heavy whipping cream to a medium bowl and then beat with a hand or stand mixer until whipped and thick. Or just use the cool whip topping.
  • Add 3 cups of cold milk to a large bowl. If you want it extra healthy use skim or fat-free milk. Add the two packages of sugar and fat-free vanilla pudding and whisk for a minute or two.
    Or you can make homemade vanilla pudding from scratch if you like which takes more time, but you can find that recipe here.
  • Add the can of pumpkin puree, or use homemade pumpkin puree. Then add the pumpkin pie spice. Pumpkin pie spice is a blend of ground cinnamon, nutmeg, ginger, and cloves.
    Whisk until smooth.
  • Fold about a cup of the whipped cream in with a spatula. Folding instead of stirring will help keep the air from the whipped cream making it more light and fluffy. Or if using the softened cool whip, just mix that in with a spatula, you don't have to worry about folding it in.
    And just like that, the pumpkin mousse is done.
  • Now you can just cover the main bowl and put it in the fridge for an hour, or fill up individual servings. I like to take cool glasses and fill them up. Then place them in the fridge and allow them to set for about an hour.
  • To serve them, remove them from the fridge and sprinkle on some cinnamon, or add some whipped cream, or leave them plain. Enjoy!



This recipe makes between 6 and 12 servings, depending on how much you want to serve. The nutritional facts are based on 8 servings. 
Note: If you use cool whip lite topping the calories will be reduced more. 
List of nutritional facts for pumpkin mousse