Looking for a smooth, spiced, and nutrient-rich dessert or breakfast that brings all the cozy flavor of pumpkin pie—without sugar or unnecessary carbs? This Pumpkin Cottage Cheese Mousse is exactly what you need. With its silky texture, bold pumpkin finish, and rich blend of cinnamon and nutmeg, this low-carb mousse delivers all the richness of classic fall desserts—in a protein-packed, keto-approved format.
Perfect for meal prep , holiday baking , or when you’re craving something sweet but staying in ketosis, this easy-to-make recipe uses simple ingredients like full-fat cottage cheese, erythritol-sweetened pumpkin puree, and almond flour cookies to bring bold seasonal flavor into your kitchen. Whether you’re doing strict ketosis , following a low-carb lifestyle , or simply love creamy pumpkin-flavored dishes with depth and richness, this pumpkin cottage cheese mousse will quickly become a go-to treat in your fridge rotation.
In this article, we’ll walk you through how to make this perfect keto pumpkin cottage cheese mousse from scratch , explore ingredient substitutions, offer serving ideas, and answer your most common questions. Let’s dive into the world of soft, spoonable, pumpkin-infused bliss!
Why You’ll Love This Pumpkin Cottage Cheese Mousse
This isn’t just any old yogurt bowl—it’s a creamy, melt-in-your-mouth delight made with real ingredients that bring bold texture and taste together beautifully—in under 10 minutes!
Here’s why it stands out:
- 🧀 High-protein base : Made with cottage cheese and cream cheese for richness and satiety.
- 🎃 Bold pumpkin flavor : Adds natural moisture and fiber without carb overload.
- 🥣 Easy to make : Just blend everything until smooth—no cooking required!
- 🍯 Naturally sweetened : Uses powdered erythritol or monk fruit for clean finish.
- ⏱️ Ready in under 10 minutes
- 🧁 Great for batch prep or freezer storage
- 🧼 Minimal cleanup : One blender and a bowl = zero mess!
Whether you’re making it for yourself after a workout, packing for lunch, or sharing at a holiday party, this mousse will quickly become a go-to side dish or breakfast option.
Ingredients You’ll Need
For the Cottage Cheese Mousse:
- 2 cups full-fat cottage cheese
- 2 oz cream cheese, softened (optional, for extra creaminess)
- 1/2 cup heavy cream or unsweetened almond milk
- 1/4 cup powdered erythritol or monk fruit sweetener
- 1 tsp vanilla extract
- Pinch of salt
- 1 tsp pumpkin spice mix or cinnamon
- 1/2 tsp ground nutmeg
- 1/2 tsp ginger or clove (optional)
Optional: Fresh mint leaves or edible flowers for garnish
For the Topping (Optional):
- Whipped cream or coconut whipped cream
- Crushed pecans or walnuts
- A few drops of liquid stevia or monk fruit syrup
- Chopped candied pecans (keto-friendly)
- Edible gold dust or sprinkles (keto-approved)
Step-by-Step Instructions
Step 1: Blend the Cottage Cheese Base
In a high-speed blender or food processor, combine:
- Cottage cheese
- Cream cheese (if using)
- Heavy cream or almond milk
- Powdered sweetener
- Vanilla extract
- Salt
- Pumpkin spice, cinnamon, and nutmeg
Blend on high speed until completely smooth and slightly thickened.
Pro Tip: Scrape down the sides as needed to ensure even blending.
Step 2: Add Moisture and Chill
If the mixture seems too thick, add an extra splash of cream or almond milk.
Transfer the mousse to a bowl or individual parfait cups.
Refrigerate for at least 30 minutes to firm up before serving.
The longer it rests, the richer and more luxurious it becomes.
Step 3: Serve and Enjoy!
Before serving, top with:
- A dollop of whipped cream
- Crushed nuts or cacao nibs
- A sprinkle of pumpkin spice or cinnamon
- Fresh berries or mint leaves
Enjoy chilled with a spoon or spread onto keto toast.
Savor every silky, autumnal bite of your Pumpkin Cottage Cheese Mousse !
Nutritional Information (Per Serving – Makes 4 Servings)
| Nutrient | Amount |
|---|---|
| Calories | ~160 kcal |
| Total Fat | ~9 g |
| Saturated Fat | ~4 g |
| Cholesterol | ~30 mg |
| Sodium | ~250 mg |
| Total Carbs | ~7 g |
| Dietary Fiber | ~1 g |
| Net Carbs | ~6 g |
| Protein | ~12 g |
Note: Values may vary based on exact measurements and optional add-ins.
Tips for the Best Pumpkin Cottage Cheese Mousse
- Use room temperature dairy – Ensures smooth blending without lumps.
- Don’t skip resting time – The flavors develop beautifully after chilling.
- Add moisture as needed – A splash of cream or water helps achieve desired consistency.
- Make ahead and store – Keeps best refrigerated in an airtight container.
- Double the batch for meal prep – Great for breakfasts or snacks throughout the week.
Variations & Customizations
Want to switch things up? Try these tasty variations:
Maple Pecan Version
Replace pumpkin spice with maple extract and add crushed pecans to the top.
Chocolate Pumpkin Mousse
Mix in 1 tbsp cocoa powder or drizzle with melted dark chocolate.
No-Bake Energy Bites
Chill the mixture in the freezer and roll into balls for grab-and-go snacks.
Vegan Option
Use blended tofu or cashew-based cottage cheese alternative and plant-based sweeteners.
Banana Pumpkin Swirl
Add mashed banana and swirl in peanut butter for tropical contrast.
Frequently Asked Questions (FAQ)
Is this truly keto-friendly?
Yes! With only ~6g net carbs per serving , it fits perfectly within a ketogenic lifestyle.
Can I use low-fat cottage cheese?
You can—but full-fat gives better texture and keeps you fuller longer.
How do I store leftover mousse?
Store cooled portions in an airtight container in the fridge for up to 4 days . Stir before serving if separation occurs.
What kind of pumpkin works best?
Use unsweetened canned pumpkin puree or homemade roasted pumpkin mash for best results.
Can I freeze this mousse?
Not recommended—dairy can separate when frozen. Best kept chilled.
Why This Recipe Works So Well
This Pumpkin Cottage Cheese Mousse works because of its perfect balance of textures and bold flavors:
- The cottage cheese gives a soft, tangy base , boosting protein content and texture.
- The pumpkin adds signature fall flavor , giving a burst of freshness and color.
- And the spice blend enhances warmth and aroma , completing the seasonal experience.
It’s the kind of snack that makes eating clean feel indulgent—because it tastes so good.
Serving Suggestions
Looking for creative ways to serve your pumpkin cottage cheese mousse beyond just a bowl? Here are some ideas:
In Mason Jars
Layer with chia pudding, Greek yogurt, or granola for parfait-style treats.
At a Brunch
Serve alongside scrambled eggs, bacon, and bulletproof coffee for a balanced morning.
With Berries
Top with fresh strawberries, raspberries, or blackberries for tart-sweet contrast.
On Toast
Spread onto low-carb bread, toasted almond flour muffins, or fathead dough slices.
As a Dip
Serve with keto crackers, apple slices, or celery sticks for dipping.
Health Benefits of Key Ingredients
Let’s take a quick look at the health benefits of what makes this dish special:
Pumpkin
Rich in beta-carotene and potassium—supports vision and muscle function.
Cottage Cheese
High in casein protein—great for long-lasting energy and muscle repair.
Erythritol / Monk Fruit
Natural sweeteners with minimal impact on blood sugar levels.
Even though this is a dessert, it’s packed with nutrients that make it more than just a treat—it’s a smart addition to your balanced lifestyle when enjoyed mindfully.
Final Thoughts: A Must-Try Treat for Fall Lovers
This Pumpkin Cottage Cheese Mousse proves that going low-carb doesn’t mean missing out on bold, comforting desserts. With its silky texture, warm spice notes, and pumpkin-forward finish, it’s the kind of treat that turns a simple mousse into something magical.
Whether you’re new to keto, looking for a refreshing breakfast idea, or want to impress with homemade flair, this pumpkin mousse deserves a spot in your kitchen. It’s easy to make, customizable, and loved by kids and adults alike.
So go ahead—whip up a batch, share it with friends, or savor it solo. Either way, you’re treating yourself to something worth celebrating.
Print
Pumpkin Cottage Cheese Mousse – Creamy, Spiced & Perfectly Low-Carb!
- Total Time: 1 hr 10 mins
Description
Creamy, spiced, and sweet, this mousse is pure autumn bliss!
Ingredients
2 cups cottage cheese, 1 cup pumpkin puree, 1/4 cup honey or maple syrup, 1 teaspoon pumpkin pie spice, 1 teaspoon vanilla extract, Whipped cream and cinnamon for garnish
Instructions
In a blender or food processor, combine cottage cheese, pumpkin puree, honey, pumpkin pie spice, and vanilla extract. Blend until smooth and creamy. Spoon the mousse into four serving glasses. Chill in the refrigerator for at least 1 hour before serving. Garnish with whipped cream and a sprinkle of cinnamon before serving.
- Prep Time: 10 mins
- Cook Time: 0 min
Nutrition
- Serving Size: 4
- Calories: 180
- Fat: 5g
- Carbohydrates: 18g
- Protein: 10g