Pumpkin spice mousse

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

Contributed by Allison Collins, MD

Pumpkin spice mousse

This is a popular fall snack and dessert at our house. It has great pumpkin and spice flavors that remind me of pumpkin pie. The frozen banana adds sweetness and makes it fluffy and light when whipped. My kids love it because they can make this by themselves and then add fun toppings to make a sundae.

For a vegan recipe, silken tofu is a great substitute for cottage cheese and turns out just as creamy. You can also freeze any leftover pumpkin puree in ice cube trays and add those the next time, if you want to make it a bit colder and thicker.

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.