The Story & Intro
High-Protein Pumpkin Pie Mousse is the cozy, no-bake dessert that takes everything you love about pumpkin pie and transforms it into a creamy, protein-packed treat. Fall is the season of comfort foods, but it’s also the time when we crave balance — something sweet and festive that doesn’t weigh us down. This mousse delivers exactly that: the warm spice of pumpkin pie blended with Greek yogurt and protein powder for a dessert that’s as nourishing as it is indulgent.
I grew up waiting all year for that first slice of pumpkin pie, the kind piled high with whipped cream and infused with cinnamon and nutmeg. But sometimes the pie table feels overwhelming, and that’s when I started experimenting with lighter, make-ahead desserts. That’s how this High-Protein Pumpkin Pie Mousse came to life. It’s airy, velvety, and bursting with pumpkin flavor, but it’s also rich in protein, making it a smart option for anyone who wants something sweet yet wholesome.
So what exactly is pumpkin mousse? A mousse is a dessert known for its light, fluffy texture, usually made by folding whipped cream or whipped egg whites into a flavored base. In this healthier version, we achieve that same airy consistency by combining pumpkin puree with protein-rich Greek yogurt. The result is a dish that feels just as indulgent as pumpkin pie but comes together in minutes without baking.
The beauty of this mousse is that it’s versatile. You can serve it in elegant jars topped with granola and caramel for Thanksgiving dinner, or prep it ahead in small containers for a grab-and-go fall snack. If you’ve already enjoyed my Pumpkin Baked Oatmeal with Oat Flour or Pumpkin Muffins with Oat Flour, you’ll find this recipe just as comforting, with a fun dessert twist.
As the holiday season approaches, this High-Protein Pumpkin Pie Mousse becomes more than just a recipe. It’s a lighter alternative to the heavy desserts we usually see at Thanksgiving, a nourishing snack when you need something sweet, and a Pinterest-perfect dish that looks as beautiful as it tastes.
Table of Contents
High-Protein Pumpkin Pie Mousse
- Total Time: 10 minutes
- Yield: 4 servings (4 small jars) 1x
Description
This High-Protein Pumpkin Pie Mousse is a creamy, no-bake fall dessert that captures all the cozy flavors of pumpkin pie with a lighter twist. Packed with protein from Greek yogurt and protein powder, it’s an indulgent yet nourishing treat perfect for Thanksgiving or everyday snacking.
Ingredients
- 1 cup pumpkin puree (not pumpkin pie filling)
- ¾ cup Greek yogurt (2% or whole milk for best texture)
- 1 scoop vanilla protein powder (whey or plant-based)
- 2–3 tbsp pure maple syrup (adjust to taste)
- 1 tsp vanilla extract
- 1 ½ tsp pumpkin pie spice (cinnamon, nutmeg, ginger, cloves)
- Pinch of salt
- Optional toppings: granola, pecans, dark chocolate shavings, cookie crumbles
Instructions
- In a medium bowl, whisk together pumpkin puree, pumpkin pie spice, maple syrup, and vanilla extract until smooth.
- Stir in protein powder until fully incorporated.
- Gently fold in Greek yogurt until mixture is creamy and well combined.
- Divide mousse into 3–4 jars or dessert cups.
- Refrigerate for at least 2 hours to allow flavors to meld and mousse to set.
- Before serving, top with granola, nuts, or chocolate shavings.
Notes
- For a low-sugar version, replace maple syrup with stevia, monk fruit, or erythritol.
- For a vegan option, use coconut- or almond-based yogurt and plant-based protein powder.
- Chill time is key — at least 2 hours ensures the mousse firms up and the flavors develop.
- Make ahead: mousse can be stored in jars for up to 3–4 days in the fridge.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Dessert
- Method: No-bake
- Cuisine: American
Nutrition
- Serving Size: per serving, 1 jar
- Calories: 310 kcal
- Sugar: 18 g
- Sodium: 120 mg
- Fat: 7 g
- Carbohydrates: 38 g
- Fiber: 6 g
- Protein: 24 g
- Cholesterol: 12 mg
Ingredients & Nutrition Benefits
Key Ingredients for Pumpkin Pie Mousse
This High-Protein Pumpkin Pie Mousse is made with just a few simple ingredients that come together into a creamy, festive dessert:
- Pumpkin puree – Use pure canned pumpkin, not pumpkin pie filling. It’s naturally rich in beta-carotene, fiber, and antioxidants, and adds that unmistakable fall flavor. If you enjoy cozy pumpkin recipes, you might also love Pumpkin Waffles with Oat Flour.
- Greek yogurt – The creamy base that also adds a protein boost. Choose 2% or whole milk for the best texture.
- Vanilla protein powder – Builds structure, sweetness, and protein content, making this mousse more filling than traditional versions.
- Maple syrup or honey – A touch of natural sweetness to balance the pumpkin’s earthy flavor.
- Pumpkin pie spice – The perfect blend of cinnamon, nutmeg, ginger, and cloves.
- Vanilla extract – Rounds out the flavor and enhances the pumpkin spice.
- Optional toppings – Add crunch with granola, chopped nuts, or drizzle with Pink Salt Caramel Sauce for a decadent touch.
Nutrition Breakdown
Here’s the approximate nutrition for one serving of High-Protein Pumpkin Pie Mousse (based on pumpkin puree, Greek yogurt, whey protein powder, maple syrup, and spices):
| Nutrient | Per Serving (1 jar) | Notes |
|---|---|---|
| Calories | 310 kcal | Balanced, lighter than pumpkin pie |
| Protein | 24 g | From Greek yogurt + protein powder |
| Carbohydrates | 38 g | Pumpkin, maple syrup, yogurt |
| Dietary Fiber | 6 g | Pumpkin + spices boost digestion |
| Total Sugars | 18 g | ~8 g natural sugars + ~10 g added |
| Fat | 7 g | From yogurt; low compared to pie |
| – Saturated Fat | 2 g | Yogurt base |
| – Monounsaturated Fat | 2 g | Trace from toppings if nuts added |
| – Polyunsaturated Fat | 2 g | |
| – Trans Fat | 0 g | |
| Cholesterol | 12 mg | From dairy base |
| Sodium | 120 mg | Depends on protein powder |
| Calcium | 20% DV (~260 mg) | From yogurt |
| Iron | 10% DV (~2 mg) | From pumpkin + toppings |
| Potassium | 12% DV (~480 mg) | Pumpkin is naturally rich in potassium |
| Vitamin A | 120% DV | Pumpkin’s beta-carotene powerhouse |
| Vitamin C | 8% DV | Small boost from pumpkin |
Why This Nutrition Profile Matters
This mousse is a lighter alternative to traditional pumpkin pie, which can pack 400–500 calories per slice with far less protein. By using Greek yogurt and protein powder, we boost protein while keeping fats moderate. The natural pumpkin adds fiber and vitamins, making this a dessert that satisfies cravings while supporting energy and satiety.
For readers who want to make this part of their meal prep, each jar can be stored for 3–4 days, meaning you can enjoy a protein-rich dessert all week long without extra effort.
Step-by-Step Instructions + Pro Tips
How to Make High-Protein Pumpkin Pie Mousse
Making High-Protein Pumpkin Pie Mousse couldn’t be easier. With no oven required, it’s a quick recipe you can whip up in just 10 minutes and let chill until serving. Here’s how:
- Mix the pumpkin base – In a medium mixing bowl, combine pumpkin puree, pumpkin pie spice, vanilla extract, and maple syrup (or honey). Whisk until smooth.
- Add the protein boost – Stir in vanilla protein powder. This not only adds nutrition but also helps thicken the mixture.
- Fold in the yogurt – Gently fold in Greek yogurt until everything is well blended. This step is what gives the mousse its creamy, airy texture.
- Chill the mousse – Divide the mixture into jars or small dessert cups, then refrigerate for at least 2 hours to allow the flavors to meld and the texture to firm up.
- Add toppings – Just before serving, sprinkle with granola, chopped nuts, or drizzle with caramel. For a fun fall dessert table, pair it with Cranberry Pistachio Shortbread Cookies.
Pro Tips & Common Pumpkin Pie Mistakes to Avoid
Many of the mistakes bakers make with pumpkin pie also apply to mousse recipes — here’s how to avoid them:
- Too much liquid – Pumpkin puree already has a high water content. Don’t add milk or cream, or your mousse will be too runny.
- Not enough spice – A bland mousse is disappointing. Balance cinnamon, nutmeg, ginger, and cloves for that true pumpkin pie flavor.
- Over-sweetening – Remember, protein powder and Greek yogurt often contain natural sweetness. Start with less maple syrup and adjust as needed.
- Skipping the chill time – The mousse needs at least 2 hours to set. Rushing this step will leave you with pumpkin yogurt instead of mousse.
👉 If you want another festive idea that balances cozy flavors and creamy texture, check out this Lemony Cheesecake Tart, which also uses a smooth, whipped filling.
Variations, Toppings & Serving Ideas
Best Toppings for Pumpkin Pie Mousse
One of the best things about High-Protein Pumpkin Pie Mousse is how customizable it is. While whipped cream is the classic pumpkin pie topping, there are so many creative ways to make this mousse shine without relying on it.
Instead of whipped cream, try topping your High-Protein Pumpkin Pie Mousse with:
- Granola or crushed graham crackers – adds a satisfying crunch and mimics pie crust in every bite.
- Chopped nuts – pecans or walnuts give richness and autumn flavor.
- Caramel drizzle – or serve it alongside fun desserts like Smores Cookie Cups for a playful, family-friendly touch.
- Fresh fruit – slices of apple or pomegranate seeds brighten up the mousse’s creamy texture.
- Dark chocolate shavings – create an indulgent finish without overpowering sweetness.
For holiday gatherings, this mousse also pairs beautifully with Cranberry Pistachio Shortbread Cookies, making your dessert table feel festive and balanced.
Spices & Flavors That Pair with Pumpkin
Pumpkin by itself has a mild flavor, but when combined with the right spices, it transforms into a dessert that feels cozy and warm. The classic pumpkin spice blend includes cinnamon, nutmeg, ginger, and cloves — and those are essential for any pumpkin mousse recipe.
But you can elevate High-Protein Pumpkin Pie Mousse even further by adding:
- Cardamom – for floral warmth.
- Allspice – for bold, peppery depth.
- Maple – for earthy sweetness that pairs naturally with pumpkin.
- Vanilla – to enhance the creaminess and balance out protein powder.
If you’ve tried my Apple Cider Halloween Punch, you already know how cinnamon and cloves can transform a simple recipe into something special. The same magic happens here, turning pumpkin into the star of fall.
Creative Variations
This High-Protein Pumpkin Pie Mousse is endlessly adaptable, which makes it perfect for meal prep, holidays, or even quick snacks:
- Low-sugar version – Replace maple syrup with monk fruit, stevia, or erythritol to cut sugar while keeping sweetness.
- Vegan version – Swap Greek yogurt for coconut- or almond-based yogurt and use a plant-based protein powder.
- Dessert-style parfait – Layer mousse with crushed cookies or cake crumbs, then add fruit or chocolate for a show-stopping Thanksgiving dessert.
No matter which variation you choose, the mousse keeps its creamy texture, cozy pumpkin spice flavor, and high-protein profile — making it a true fall favorite.
Presentation & Serving Ideas
How to Serve High-Protein Pumpkin Pie Mousse
Part of the fun of making High-Protein Pumpkin Pie Mousse is deciding how to present it. Since it’s already a no-bake recipe, you can get creative with how you serve it for maximum appeal. Here are a few ideas:
- Individual jars or glasses – Mason jars or clear dessert cups show off the layers and make it easy for guests to grab their own portion.
- Family-style bowl – Spoon the mousse into a large glass serving dish and let everyone add their favorite toppings.
- Layered parfaits – Alternate mousse with granola, crushed cookies, or fruit for a colorful and festive look.
- Holiday dessert platter – Pair mousse jars with cookies, cobblers, or spiced drinks to create a full Thanksgiving dessert spread.
If you want another festive drink pairing that works beautifully alongside this mousse, check out my Autumn Punch Mocktail. It’s light, refreshing, and complements the mousse’s creamy texture.
Why Presentation Matters
We eat with our eyes first. By presenting High-Protein Pumpkin Pie Mousse in jars, parfait glasses, or layered bowls, you elevate a simple no-bake recipe into something that looks restaurant-worthy. This makes it especially Pinterest-friendly — perfect for holiday boards, cozy fall inspiration, or meal prep ideas.
When paired with seasonal colors, warm lighting, and festive garnishes like cinnamon sticks or crushed pecans, your mousse instantly becomes more than just dessert — it’s an experience.
Frequently Asked Questions about High-Protein Pumpkin Pie Mousse
What is pumpkin mousse?
Pumpkin mousse is a light and airy dessert made with pumpkin puree, spices, and a creamy base like whipped cream or yogurt. Unlike pumpkin pie, there’s no crust or baking required. The texture is silky, fluffy, and spoonable. In this High-Protein Pumpkin Pie Mousse, the base is Greek yogurt combined with protein powder, which creates the same luxurious texture while adding a big protein boost. If you’re used to pumpkin pie at Thanksgiving, this mousse is a lighter, no-bake alternative that’s just as festive.
What to put on pumpkin pie other than whipped cream?
Traditional pumpkin pie is almost always topped with whipped cream, but this High-Protein Pumpkin Pie Mousse proves there are plenty of other options. Try granola for crunch, nuts for healthy fats, or even a sprinkle of dark chocolate for indulgence. Fresh fruit like apple slices or pomegranate seeds brighten up the flavors, while cookie crumbles make it dessert-bar worthy.
What are common pumpkin pie mistakes?
Common mistakes include adding too much liquid, not balancing the spices, or over-sweetening the filling. These same issues can affect pumpkin mousse recipes too. With High-Protein Pumpkin Pie Mousse, the key is to avoid thinning the mixture with milk or cream, and to carefully measure spices so they complement rather than overpower the pumpkin. Allowing the mousse to chill for at least two hours also prevents it from being too loose. Following these steps ensures your mousse has the right balance of texture and flavor.
What is pumpkin pie actually made of?
Classic pumpkin pie is made of pumpkin puree, sugar, eggs, cream or evaporated milk, and pumpkin pie spice, all baked inside a pastry crust. By contrast, High-Protein Pumpkin Pie Mousse takes the core ingredients — pumpkin puree and spices — but skips the crust and heavy dairy. Instead, Greek yogurt and protein powder provide structure and creaminess, while maple syrup adds natural sweetness. It captures the flavor of pumpkin pie without the heaviness, making it a lighter dessert option for fall.
Why is it called a mousse?
The word “mousse” comes from the French word for “foam,” which describes the dessert’s light, airy texture. Traditional mousses achieve this by folding whipped cream or egg whites into a flavored base. With High-Protein Pumpkin Pie Mousse, the same effect is created by gently folding Greek yogurt into the pumpkin-spice base. The result is a fluffy, spoonable treat that feels indulgent without being dense.
What are the best spices to pair with pumpkin?
Pumpkin is naturally mild, which is why it shines when paired with spices. The essential ones are cinnamon, nutmeg, ginger, and cloves — together known as pumpkin pie spice. For extra depth, cardamom and allspice can add unique warmth. In High-Protein Pumpkin Pie Mousse, the spice blend balances perfectly with vanilla protein powder and Greek yogurt, keeping the flavor both cozy and refreshing.
Why High-Protein Pumpkin Pie Mousse Belongs on Your Fall Menu
Fall is the season of cozy flavors, and nothing embodies that warmth better than pumpkin. While traditional pumpkin pie will always hold a special place at the holiday table, this High-Protein Pumpkin Pie Mousse offers a lighter, no-bake twist that’s just as comforting. It captures everything you love — the silky texture, the fragrant spices, and the festive flavor — while boosting nutrition with protein and fiber.
Whether you prepare it in individual jars for meal prep, dress it up with toppings for a dinner party, or layer it into a parfait for a Thanksgiving showstopper, this mousse adapts to every occasion. It’s proof that desserts can be indulgent and nourishing at the same time. The best part? It’s quick to make, easy to customize, and absolutely Pinterest-ready.
If you’ve enjoyed this recipe, you’ll also love my High-Protein Apple Pie Overnight Oats, which delivers similar fall flavors with an apple twist. And for a comforting holiday dessert pairing, try my Sweet Potato Cobbler with Canned Yams, another crowd-pleaser perfect for Thanksgiving gatherings.
As you plan your Thanksgiving and fall celebrations, let High-Protein Pumpkin Pie Mousse be your go-to recipe for balance. It satisfies pumpkin cravings, fuels your body with protein, and impresses guests with its elegant presentation. One spoonful and you’ll see why this no-bake mousse deserves a spot on your fall menu.