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If you love all things pumpkin like I do, you have to try this High-Protein Pumpkin Mousse! It’s creamy, oh-so-good, and tastes just like pumpkin pie but lightened up and packed with protein. I use cottage cheese to make it super smooth and fluffy, then add a light whipped topping for that perfect mousse-like texture. This healthy pumpkin mousse comes together in just a few minutes and is perfect for a cozy fall dessert or a sweet treat anytime you’re wanting something indulgent!
If you love mousse, don’t miss our high-protein strawberry mousse, chocolate protein mousse, and cottage cheese chocolate mousse next!
Why You Will Love This Pumpkin Mousse Recipe
- Pumpkin Flavor: This mousse is packed with delicious pumpkin spice flavor!
- Easy to Make: It’s super easy to make with just a handful of simple ingredients. Plus, it only takes a few minutes to prepare.
- High-Protein: This mousse is packed with protein from the cottage cheese.
- Great Texture: It has an incredibly creamy texture while being light and fluffy.
- Healthy: It’s a healthier option made with cottage cheese and pumpkin puree.
Ingredients Needed
- Cottage Cheese: The base of this high-protein mousse is cottage cheese. It’s blended with the rest of the ingredients for a smooth and creamy texture. You can use fat-free, low-fat, or full-fat cottage cheese for this recipe.
- Pumpkin Puree: Use pumpkin puree, not pumpkin pie filling. The pumpkin puree adds rich pumpkin flavor to this mousse.
- Sweetener: Sweeten this pumpkin mousse with sugar or a sugar-free sweetener such as monk fruit. Don’t use a liquid sweetener, as it will affect the texture of the mousse.
- Pumpkin Pie Spice: Adds incredible pumpkin spice flavor to this mousse.
- Vanilla Extract: A splash of vanilla extract for added flavor.
- Salt: Just a pinch of salt to balance the flavors.
- Whipped Topping: Lightly fold in the whipped topping to keep this mousse light and airy. Some whipped topping options are CocoWhip, TruWhip, or fat-free Cool Whip.
Find the full measurements in the recipe card below.
How To Make High-Protein Cottage Cheese Pumpkin Mousse
Step 1: Add the cottage cheese, pumpkin puree, sweetener, pumpkin pie spice, vanilla extract, and a pinch of salt to a blender or food processor.
Step 2: Thoroughly blend until smooth and creamy.
Step 3: Pour the blended mixture into a bowl. Then, lightly fold in the whipped topping until incorporated.
Step 4: Transfer the mixture to an airtight container and chill it in the refrigerator for at least 4 hours, or until set.
Serving Suggestions
When ready to serve, enjoy this high-protein pumpkin mousse on its own or with optional toppings such as crushed graham crackers, mini chocolate chips, chopped walnuts or pecans, or even homemade pumpkin spice granola!
This pumpkin mousse also makes the perfect easy Thanksgiving dessert! See our collection of 20+ healthy Thanksgiving desserts for more delicious ideas!
Shawna’s Expert Tips
- Drain the Cottage Cheese: If your cottage cheese has excess liquid, you can strain it before blending for a thicker and creamier mousse consistency.
- Use Pumpkin Puree: Make sure to use pumpkin puree, not pumpkin pie filling, as pie filling often contains added sugars and spices.
- Add Whipped Topping: For an even lighter and fluffier mousse, you can lightly fold in more whipped topping.
- Homemade Pumpkin Pie Spice: If you don’t have pumpkin pie spice, use 3/4 teaspoon of ground cinnamon, 1/8 teaspoon of ground nutmeg, 1/8 teaspoon of ground ginger, and a pinch of cloves.
Storage Instructions
You can store leftover high-protein pumpkin mousse in an airtight container in the refrigerator for 2-3 days. Don’t freeze this mousse, as the texture may become grainy or watery once thawed.
More Pumpkin Desserts to Try!
- Pumpkin Cookies With Cream Cheese Frosting
- Ninja Creami Pumpkin Protein Ice Cream
- The Best Healthy Pumpkin Pie
- Pumpkin Mug Cake
- Sugar-Free Pumpkin Cheesecake
- Pumpkin Fluff
- Pumpkin Pie Cups
If you try this recipe, please be sure to leave us a comment and star rating, ★★★★★, letting us know how it turns out for you.
HIGH-PROTEIN PUMPKIN MOUSSE
Ingredients
- 1 cup cottage cheese, fat-free, low-fat, or full-fat
- 1 cup pumpkin puree
- 2 tablespoons sugar or sugar substitute
- 1 teaspoon pumpkin pie spice
- 1 teaspoon vanilla extract
- 1 pinch of salt
- 1/2 cup of your favorite whipped topping, such as CocoWhip, TruWhip, or fat-free Cool Whip
Instructions
- Add the cottage cheese, pumpkin puree, sweetener, pumpkin pie spice, vanilla extract, and a pinch of salt to a blender or food processor.
- Thoroughly blend until smooth and creamy.
- Pour the blended mixture into a bowl. Then, lightly fold in the whipped topping until incorporated.
- Transfer the mixture to an airtight container and chill it in the refrigerator for at least 4 hours, or until set, before serving.
Video
Notes
- Defrost the Whipped Topping: Thaw the frozen whipped topping in the refrigerator according to the package directions before folding it into the mousse.
- Cottage Cheese: You can use fat-free, low-fat, or full-fat cottage cheese for this recipe.
- Pumpkin Mousse: Want it even fluffier? Just fold in a little extra whipped topping!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This pumpkin mousse looks delicious. However, I am not a fan of cottage cheese. Could I substitute it with something else?
Thank you!
No worries! You won’t really taste the cottage cheese in this mousse, but if you prefer, you can swap it for Greek yogurt (it will be a bit tangier) or silken tofu. You can also just add a little extra whipped topping for extra creaminess! I hope you enjoy this pumpkin mousse!
Delicious and a great sub if craving pumpkin pie. I used a food processor to blend but would recommend a blender to better incorporate the cottage cheese.
Hi Susan, thank you so much for trying the recipe! I’m so happy you enjoyed the high-protein pumpkin mousse and thought it was a great substitute for pumpkin pie.
This protein pumpkin mousse is such a favorite! It’s creamy, light, and packed with pumpkin spice flavor. I love that it tastes like dessert but is filled with protein to keep you satisfied. It’s the perfect easy fall treat when you want something sweet, healthy, and ready in minutes no baking needed!