Pumpkin spice mousse

A recipe using popular fall flavors makes a healthy snack that will remind you of pumpkin pie.

Pumpkin spice mousse

This is a popular fall snack and dessert. It features great pumpkin and spice flavors similar to pumpkin pie. The frozen banana adds sweetness and creates a fluffy, light texture when whipped. Kids can easily make this treat themselves and then add fun toppings to create a sundae.

For a vegan version, consider using silken tofu as a substitute for cottage cheese. It yields a similarly creamy result. Additionally, you can freeze any leftover pumpkin puree in ice cube trays and add those cubes the next time you prepare this dish for a colder, thicker consistency.

Servings: 4


  • 1 cup low-fat or nonfat cottage cheese or silken tofu
  • 1 1/2 frozen banana
  • 3/4 cup pumpkin puree (fresh or canned pumpkin)
  • 1 tablespoon maple syrup or date syrup
  • 3/4 teaspoon pumpkin pie spice
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon ground cloves
  • 1/8 teaspoon ground ginger
  • 1/8 teaspoon ground nutmeg

Optional toppings: chia seeds, pumpkin seeds, flax seeds, pomegranate seeds, currants


  1. Blend all ingredients (except toppings) in food processor or blender until smooth. 
  2. Add toppings: chia seeds, pumpkin seeds, flax seeds, pomegranate seeds, or currants.
  3. Freeze (for fun fall popsicles) or refrigerate leftovers for up to 3 to 5 days. 

Nutrition information (per serving)

With cottage cheese

  • Calories: 120
  • Total fat: 1.5 g
  • Saturated fat: 1 g
  • Cholesterol: 5 mg
  • Sodium: 180 mg
  • Total carbohydrate: 20 g
  • Dietary fiber: 3 g
  • Total sugars: 12 g (includes 3 g added sugars)
  • Protein: 7 g

With silken tofu

  • Calories: 110
  • Total fat: 2 g
  • Saturated fat: 0 g
    Cholesterol: 0 mg
  • Sodium: 25 mg
  • Total carbohydrate: 19 g
  • Dietary fiber: 3 g
  • Total sugars 10 g (includes 3 g added sugars)
  • Protein: 5 g

Note: Nutrition information does not include toppings.