Is pumpkin OK for keto diet?

Yes, you can have some pumpkin on a keto diet as pumpkin contains only 7 grams of net carbs per 100 grams. As an element of comparison, broccoli, a popular keto vegetable, contains 6 grams of net carbs per 100 grams. If you keep the intake of pumpkin low enough to fit your daily macro, you will stay in ketosis.

What is pumpkin mousse made of?

For the pumpkin mousse: 1 cup heavy whipping cream, cold . 4 ounces (113 grams) cream cheese, at room temperature . 1/4 cup (50 grams) light brown sugar . 1/2 cup (122 grams) canned pure pumpkin puree .

What vegetables are not allowed in keto?

Food High In Carbohydrates (Plain & Refined) - Starchy Vegetables: Potatoes, peas, sweet potatoes, yams, corn, cassava, artichoke , etc. - Refined Carbs: Bread, pasta, pastries, tortilla, sandwich, etc. Due to the high-carb content of these food items, they are not keto-friendly.

Can pumpkin spike insulin?

¹ Furthermore, pumpkin has a relatively low glycemic index (GI), typically in the low-GI category. This means that when consumed in moderation, pumpkin is less likely to cause rapid spikes in blood sugar levels , making it suitable for those with diabetes.

What's the difference between mousse and whipped cream?

Dairy-based mousses are usually made with whipped Cream (called crème. A dessert mousse is a light, airy concoction that whips air bubbles into a cream or custard. The most common type of Mousse is chocolate — it can be made with white chocolate, milk chocolate, or dark chocolate.

What's the difference between pudding and mousse?

Traditionally, pudding gets its thick consistency from being cooked (which activates the cornstarch), while mousse is not cooked . Texture: Because these two creamy desserts use different methods of thickening, the texture also varies. Pudding is semisolid and more dense, while mousse has a lighter, airier texture.

Is mousse just whipped pudding?

Mousse is made by folding beaten egg whites or whipped cream into a cold milk and sugar base. Unlike pudding, mousse is not cooked and the addition of air to the mixture leads to a fluffier consistency and lighter texture. Mousse is typically served chilled or frozen.

How much pumpkin can I eat on keto?

A cup of fresh pumpkin, ¾ cup of pumpkin puree, or 1-2 servings of roasted pumpkin seeds per day should be no issue at all, as long as you account for carbs from other sources and stay under your daily limit — just make sure to avoid canned pumpkin filling, which contains tons of sugar.

Is pumpkin less carbs than potato?

It's carbs where the difference lies. Potatoes have the most carbs at 20 grams per 100 gram serving. Sweet potato has 17-18 grams, and pumpkin has just shy of five , which is why it's so low-calorie. So if you're looking for carbs or calories for your baby, sweet potato and potato are your best bet.

Is pumpkin good for weight loss?

Pumpkin is a nutrient-dense food since it is low in calories while high in nutrients. This fruit contains around 94% water and fewer than 50 calories per cup (245 grams). As a result, pumpkin is a weight-loss-friendly meal since it may be consumed in greater quantities than other carb sources .

Keto Pumpkin Mousse - Divalicious Recipes (2024)

Published: Sep 29, 2018 · Updated: Nov 8, 2023 by Angela Coleby · This post may contain affiliate links · This blog generates income via ads ·

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Gluten FreeLow CarbVegetarian

This low carb pumpkin mousse isa great alternative to pumpkin pie as a dessert and can be made in under 15 minutes.A tasty recipe for lovers of pumpkin desserts.

Keto Pumpkin Mousse - Divalicious Recipes (1)

This delicious and creamy pumpkin mousse dessert is quick and easy to make. It has the flavor of a light pumpkin cheesecake filling and is delicious served with toasted pecans and whipped cream.

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Jump to:

Is pumpkin keto friendly?
Is canned pumpkin high in carbs?
Ingredients
Making homemade pumpkin spice
How to make keto pumpkin mousse recipe
Storage
Recipe Tips
How to serve pumpkin mousse
Other low carb mousse recipes
Keto Pumpkin Mousse

Is pumpkin keto friendly?

Pumpkin is not only low in carbs but also high in protein and rich in vitamins and minerals, which can contribute positively to a keto diet and overall health. A cup of fresh pumpkin has about 12.7g of net carbs, after accounting for the fiber content.

Is canned pumpkin high in carbs?

Canned pumpkin is relatively low in carbohydrates. A half-cup serving contains about 10 grams of total carbs and 4 grams of fiber, which equates to 6 grams of net carbs. It's important to distinguish between pure canned pumpkin and canned pumpkin pie mix; the latter contains a significantly higher amount of carbs due to added sugars — about 71 grams of carbohydrates per cup. In contrast, a cup of pure canned pumpkin contains about 20 grams of total carbohydrates and no added sugars

Ingredients

Just a few ingredients make this easy sugar-free keto mousse.

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Cream cheese - use full fat cream cheese and ensure that it is softened for a smooth mousse.
Pumpkin puree - Use canned pumpkin puree or make your own by roasting and pureeing fresh pumpkin.
Low Carb Sweetener - we used allulose for the sweetener, but any other low carb sweetener such as monk fruit or Swerve are other great options.
Cream - heavy whipping cream is best.
Vanilla - optional but goes well with the pumpkin pie spice.

Making homemade pumpkin spice

Although I used pumpkin spice from a jar you could easily make your own. A great blend for pumpkin spice is:

¼ teaspoon ground ginger

¼ teaspoon ground nutmeg

¼ teaspoon all spice

¼ teaspoon cinnamon

Mix them up and voila! You have pumpkin spice! I've found that in my travels that a jar of pumpkin spice is not always readily available so it's always good to have a good home blend mix as a back up.

How to make keto pumpkin mousse recipe

This is an easy recipe that takes minutes to make.

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Whisk the cream cheese and pumpkin puree.

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Add the cream, vanilla, sweetener and pumpkin spice.

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Whisk until thick.

Storage

Keep the pumpkin mousse in the fridge and cover it with cling film to prevent the top from drying and it should last up to 3 days.

Recipe Tips

If you are using canned pumpkin puree it may have spices added to it so you might not need to add any additional pumpkin spice.

Adjust the spice quantities to suit your taste. You might want to start with a little and taste as you go to ensure it's to your liking.

Refrigerate the mousse for a few hours or overnight to allow the flavors to meld and the mousse to set properly.

Consider topping your pumpkin mousse with whipped cream, a sprinkle of cinnamon, chopped nuts, or crushed low carb gingersnap cookies for added texture and flavor.

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How to serve pumpkin mousse

This is a rich and creamy keto pumpkin cheesecake mousse so is best served in small glasses, parfait glasses or cups.

The pumpkin mousse can be piped into a serving cup or glass for a more neater appearance. Or spoon it into the serving glasses and top with toasted pecans.

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Other low carb mousse recipes

If you enjoy a low carb and gluten-free mousse for dessert, we have other recipes you may enjoy:

Raspberry Chocolate Cheesecake Mousse

Lemon Mousse

Raspberry Mousse Cake

Chocolate Mousse Cake

Mixed Berry Cheesecake Mousse