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. Meeeeeeee too! I use quinoa even in chilli con carne :-)) Your stir-fried quinoa salad looks terrific!

  2. This is the perfect healthy dish for me to make for myself & my vegetarian family. Love a good power quinoa bowl!

  3. YES I love quinoa as much as you do, and I cannot wait to try this one! fantastic flavors, and this looks SO good! thanks in advance, this will be dinner soon!

  4. I made this last night–it was good.

    Did you mean 2 cups cooked quinoa (2 cups uncooked made ALOT) :)

  5. LOVED IT! Eating it for breakfast lol! Just shared it on my FB page also. THANK YOU!

  6. This is just mouthwatering!!!! I want a bowl of this right now! Thanks for sharing this great recipe!

  7. This recipe seems to be very healthy, however, the sodium content seems a bit hazardous to whom ever eats this, whether healthy of health conscious. I’d have to look for an alternative source to compensate for the incredible amount of sodium this recipe contains.

    • You can do a mixture of the soy sauce and water if you like to decrease the sodium content. We eat very healthy and once in a while we are fine w/ a bit more sodium plus it was not salty at all. Since 2000mg is the average amt of sodium for a 2000 calorie diet for the day we are fine w/ that given we have low sodium most of the time :-) I hope you like it!

  8. This was wonderful!! 2 cups uncooked quinoa certainly made a LOT! I’m set for several meals now!

    I’d highly recommend drizzling a bowl of this with peanut butter for an easy extra “Thai” kick!

    Also, microwave the fresh beans in a partially covered bowl with 2 tbsp of water for 6 minutes to speed up the cooking process. :)

  9. This was delicious!!!!! I never know how to cook quinoa but this is fantastic! we loved it…and so many beautiful colours! I used chicken instead and after adding oil added 1/2 tspn chilli flakes to lightly brown with before adding rest of veg!

    salt content is high (soy sauce for you) but u agree with Miryam dish isn’t salty! might dilute it with water next time but I think that will detract from the taste?

  10. Your ingredients for the sauce are only listed as soy sauce and chili paste, is that correct?

  11. This looks great! Just FYI, most curry pastes have some kind of fish sauce, so this wouldn’t really be vegetarian. Thanks for posting a cool new quinoa recipe!

  12. @Dianna: You can solve the fish sauce issue by buying red curry and making your own paste. You can get quality red curry at Savory Spice Shop or Penzy’s. Both of these wonderful spice stores are all over the country and you can order from them and they’ll mail it if you don’t have one in your area. Mix 1T of curry with 1T each water and quality olive oil or avocado oil and you have your vegan paste.

  13. Was really looking forward to trying this recipe and prepared it exactly as listed. Wow was it salty even using low sodium soy sauce. Sorry, but the sodium was way too much. I ended up tossing the leftovers (recipe made a lot) because it was way too salty.

  14. This made so much! Good but I’d prob add a little less soy sauce. Has anyone tried freezing the rest for later?

  15. I absolutely love this recipe! I use a vegan Thai red curry paste and soy sauce and all the other ingredients are vegan-friendly. It’s great! 

  16. I love this receipe as I like quinoa. I don’t like beans . Can I use something else instead?

  17. FYI Lacto-Ovo vegetarians eat dairy and eggs, but still do not eat fish or shrimp (nothing with a face)!

  18. Not a fan of tofu, any suggested substitute?  A veggie that doesn’t eat tofu-limiting my options even more lol

  19. My niece and I love this recipe!  I am making it tonight for the second time.  My local supermarket didn’t have fresh green beans so I used frozen haricots verts green beans which turn out just fine!  I’ve never worked with Quinoa before this recipe and am hooked!!!

  20. This just looks delicious! Thanks for sharing! Will be making this in the near future (Plus some to freeze)!

  21. You state this is gluten free, I have coeliac disease so follow a gluten free diet and love quinoa, however soy sauce is most definitely not gluten free!!! Any idea what I can use instead?

  22. Great recipe and very flavorful. The quinoa really soaks up the flavor of the curry paste and soy sauce. The best part about this recipe is that it can be easily adapted to suit anyone’s tastes. Here are my modifications:

    1. In wok, heat vegetable oil over medium high heat (oil should splutter if a pinch of water is added).
    2. Add 1 tablespoon of minced garlic and 1 tablespoon of minced ginger (for approximately 3/4 cup of cooked quinoa).
    3. Allow garlic and ginger to cook in oil for approximately three minutes until golden brown.
    4. Add vegetables of choice and tofu and cook for 4-6 minutes, depending on the vegetable. Keep in mind thicker more fibrous vegetables will take longer so vegetables should be added in stages as necessary.
    5. For sauce, combine 1/6 cup of soy sauce, one tablespoon of red curry paste, two tablespoons of water, and a pinch of sugar. (I found the extra water and the pinch of sugar helped balance out the saltiness of the soy sauce).
    6. When vegetables are almost done, pour in the sauce and toss with vegetables and tofu.
    7. Stir in cooked quinoa.
    8. Toss with toasted sesame seeds (small non-stick fry pan, medium heat, approximately five minutes for 1/4 cup, make sure sesame seeds are light brown to get the most flavor).

  23. I’m intrigued – why is it called ‘dirty’?

  24. I made this last night. In the interest of quick cooking and having variety, I used 2 bags of frozen Japanese stir fry vegetables. I put a couple of cloves of garlic in with the veggies and tofu.
    For the sauce, I used soy sauce, the rest of my jar of red curry paste, a touch of sugar, and some red pepper flakes. Next time I would probably double the quantity.
    I also made 1.5 cups of quinoa instead of 2 – and it still made a lot.
    Overall it was good and relatively healthy, just needed a little personalization (and heat)! Thanks!

  25. Your share is great, I found a lot of things in your post.

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