As soon as the first leaves fall from the trees, pumpkin spice season begins! Most pumpkin-flavored desserts can be loaded with sugar and calories.

Our nutrition specialists recommend this creamy pumpkin mousse recipe for anyone looking to get their pumpkin fix while watching their sugar and caloric intake. It also includes a can of pureed pumpkin, which has many health benefits, including added fiber.

This creamy and tasty dessert can be put together in two easy steps. It's perfect to whip up for your next gathering or as a sweet treat after a family meal. 

Pumpkin spice season calls for this delicious dessert.

Five Simple Ingredients in Creamy Pumpkin Mousse

Servings: 4
1 15-ounce can pumpkin
1 4-ounce package fat-free vanilla pudding
2 cups sugar-free whipped topping (i.e., Cool Whip)
½ cup skim milk
1 tsp cinnamon
Allspice, nutmeg, ginger, clove and Splenda, to taste

Two Easy Steps for Making Pumpkin Mousse

  1. Mix all ingredients together.
  2. Whip until creamy smooth.

Nutritional Analysis per Serving

Serving size: ½ cup
Calories: 149
Fat: 4.4 grams
Protein: 2 grams
Carbohydrate: 28 grams
Cholesterol: 0 mg
Sodium: 71 mg
Sugar: 8.6 grams
Fiber: 3.4 grams

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