High protein pumpkin mousse

I have been on the hunt for a healthy mousse recipe for a while now and since it is pumpkin season I figure I create something healthy and indicative of the upcoming holidays. In addition, this high protein pumpkin mousse is gluten free and vegan!

high protein pumpkin mousse | Eat Good 4 Life

If you are like me and have a sweet tooth, making your own dessert, especially healthier is a big plus. I have no idea how much heavier and unhealthier I would be if I were to eat all of the process sweet junk at grocery stores.

This high protein pumpkin mousse not only is better for you but it is packed with protein. A perfect snack for an after work out or when ever you fancy something sweet. I used tofu as the base, but trust me, it tastes nothing like tofu. Surely you can use heavy cream or some other sort of base but by using tofu not only increases the protein content but you decrease the calories of this dessert by a whole lot.

To sweetened the high protein pumpkin mousse I used Truvía® Spoonable, which is a convenient, zero-calorie way to sweeten anything. You can use more if you like depending on how sweet you want the mousse but 2-3 tablespoons is equivalent of 1/4 cup to 1/3 cup of regular sweetener. You can learn more by visiting Truvia® and decide how much you want to add to the high protein pumpkin mousse.

If you like pumpkin flavor you are going to like this pumpkin mousse. Super light, tasty, healthy and easy to make. You are pretty much done in just 10 minutes!


high protein pumpkin mousse | Eat Good 4 Life

high protein pumpkin mousse | Eat Good 4 Life

high protein pumpkin mousse | Eat Good 4 Life


High protein pumpkin mousse

Miryam's original recipe

Yield: 3 servings

Total Time: 10 minutes


  • 8 oz soft tofu
  • 1 cup pumpkin puree
  • 2 tsp pumpkin spice
  • 2 tsp vanilla extract
  • 1/2 cup heavy cream or coconut cream
  • 3 tbsp Truvia Spoonable


In your food processor add the tofu, pumpkin puree, pumpkin spice, 2 tablespoons of truvia and vanilla extract. Pulse until the mixture combines.

Divide mixture between 3 small glasses. In a stand mixer add the heavy cream and remaining 1 tablespoon of truvia and whip until the cream forms soft peaks.

Top pumpkin mousse with the heavy cream and sprinkle with some cinnamon. Refrigerate for at least 2-3 hours before serving.

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This conversation is sponsored by Truvia. The opinions and text are all mine. The end :-)

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  1. Can’t wait to try this recipe! Having guests for dinner on Sunday and this might be the perfect dessert! Love your blog!

  2. What a beautiful cake and congrats on 4 years! That’s pretty darn impressive.

  3. your cake looks fabulous! Congratulations on 4 years!

  4. This looks awesome and happy 4th birthday to your blog!! Time flies, huh?

  5. Happy 4th Birthday!
    This gf cake with fresh berries looks sensational!

  6. Congratulations on 4 years of blogging! What a beautiful cake!

  7. Looks delish and sounds healthy! You are a queen of gluten free baking. Happy Birthday to your baby and keep up the great work!

  8. YUM! That looks amazing!

  9. You cake is quite a beauty!! And i love that you don’t use any of those weirdo ingredients or mixes. All natural is the way to go!

  10. Gorgeous cake! Congrats on 4 years of blogging!!

  11. Happy 4 year blogging anniversary – what a great accomplishment! You should be so proud. Now to celebrate by digging into some cake. This one is such a beauty, Miryam!

  12. could i use whole wheat pastry flour for this recipe? im not concerned about the gluten. I just don’t know how much ww pastry flour would be appropriate to use. any suggestion?? Looks fab!

  13. i do have almond flour however! maybe a mix of almond flour and ww pastry flour?

  14. You could. I would say at least 2 1/2 cups of it. I hope it turns out good for you :-)

  15. Nice blog…Thanks for sharing this site your cake looks fabulous.I really appreciate your blog.

  16. Looks amazing! I don’t have any almond or coconut flour… I only have all purpose flour. I’m not concerned about the gluten so how much ap flour should I use?

  17. also is there something I could replace the eggs with?

    • I am too sure about the egg situation. You can use white flour but I just don’t know how much bc coconut flour behaves totally different from regular flours since it absorbs tons of liquid. I would say at least double the white flour if not more!!

  18. Is there another combo you like that doesn’t involve a nut flour? My daughter is allergic to peanuts and tree nuts except coconut. Thank you.

    • That is the only combo I have tried when it comes to making cakes gluten free. I use brown rice flour or oat flour as well but I have done for cookies. Maybe mixing coconut flour and brown rice flour or oat flour would work, however, I wouldn’t anticipate using the same amts for coconut and brown rice/oat flour as this recipe. Perhaps 1 1/3 cup of brown/oat flour and 1/3 cup coconut. You will have to experiment though. Sorry I couldn’t be of more help.

  19. I’m looking forward to trying this! I was hoping to make them cupcakes for my birthday. Do you have suggestions on how to alter the baking time? Thanks!

  20. Looks easy and delicious! Can I use a buttercream icing?

  21. Recipe looks great!  Can I replace the unrefined sugar for honey?  And if so, would it be the same amount??

  22. I made this cake yesterday for my son’s girlfriend, who is a coeliac and lactose intolerant, and it was really delicious. Very moist and held together well, not crumbly like some gluten free cakes can be. Everyone enjoyed it, not just the person who couldn’t eat gluten. I did have a problem getting the icing to work though. It stayed completely runny with the consistency of milk, so I just toasted some slivered almonds to sprinkle on the top and dusted it with icing sugar.  That worked well, but where did I go wrong with the original recipe icing? I did buy coconut cream, not coconut milk by the way. 

    • Ummm I am not sure. Perhaps making sure the coconut cream is cold and not at room temperature it may hold better. I used Trader Joes brand and it never fails so I am not sure what could have gone wrong there :-(

  23. looks great, can’t wait to try it. Making it for my sister’s birthday.

  24. Thank you, thank you, thank you!! I was desperate after failing with other recipes and really needed to make a birthday cake for a dear friend. I made a few adjustments with what I had in hand and it is absolutely delicious!!

  25. Thank you for this amazing recipe! I made a beautiful Easter cake and planning to use again for my sons upcoming bday (he is gluten & dairy free). I was wondering what substitutions would be needed to make a chocolate version? Obvs need to add cacao but not sure how much, and assume some other dry ingredients would need to be reduced? Thanks

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