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4 Ingredient Vegan + Paleo Pumpkin Mousse

4 ingredient Pumpkin Mousse? Oh yes! This simple recipe is the perfect healthy dish to bring to your next holiday get together….or selfishly enjoy at home. I have to say, I love all things fall. Apple cider, pumpkin spice everything, falling leaves, cool nights, and a change in fashion. We really don’t get too much a “fall” here in Phoenix but the 60’s overnight and being only in the 90’s during the day means it’s time to break out the non-summer clothes and get what little tastes of fall we can get.

The Pumpkin Mousse Recipe

As you know, simple recipes are my jam. It doesn’t get much easier than this. You will need: 1 15 ounce can of coconut cream, 1 15 ounce can of pumpkin puree (NOT pumpkin pie filling), 8 medjool dates with the pits removed, and a buttload of pumpkin pie spice blend (1 1/2 tbsp to be exact). That’s. It. Amazing right?!

Now….I couldn’t find pumpkin pie spice when I went to the store so I had to make my own. I think Trader Joe’s carries it but if you can’t find it you can make your own. For this particular recipe I used:

  • 3 tsp cinnamon powder
  • 1/2+1/4 tsp ground ginger
  • 1/2+1/4 tsp ground nutmeg
  • 1/2+1/4 tsp allspice
  • 1/4 tsp ground cloves (if you like cloves you can add more but I don’t like them so I use less)

So, open up your cans and empty the ingredients into your blender. Toss in the dates and spices, then blend until thoroughly mixed. Empty pumpkin mousse into a container that has a lid. Place the lid on top and chill in the fridge for at least 4 hours before serving.

A Few Notes

If you don’t like dates you can sub with 1/8 cup brown sugar or maple syrup.

This also makes a GREAT pumpkin creamer for coffee. Take 12 ounces of brewed coffee and 1/4 heaping cup of the mousse and blend either with a little cup blender or in your blender until well mixed for a Pumpkin Latte.

4 Ingredient Paleo and Vegan Pumpkin

Pumpkin Mousse

Prep Time 5 minutes
Cook Time 0 minutes
Course Dessert
Servings 8 Servings


  • Blender


  • 1 15 ounce canned coconut cream
  • 1 15 ounce can pumpkin puree NOT Pumpkin Pie
  • 8 Medjool Dates pits removed
  • 1 1/2 tbsp pumpkin pie spice blend or my homemade version shared above


  • Empty ingredients from cans into a blender.
  • Add 8 medjool dates that have had the pits removed (those would taste gross).
  • Add pumpkin pie spice blend.
  • Blend until thoroughly mixed.
  • Empty blender container into a large bowl that has a lid. Place lid on top and put in the fridge for at least 4 hours.
  • Serve in ramikens or bowls when ready to eat.


You can also huge a heaping spoonful (like 1/4 cup) into your coffee and blend to make a pumpkin latte! 




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About Us

Hi friend!

I’m Marian Mitchell, Health Coach, Chronic Illness Warrior, Mom, and Food Lover. I help you navigate the food and lifestyle side of Chronic Disease Management with coaching, meal plans, recipes, podcast, and this blog. You can thrive without eating the same 4 things every day. I’m here to show you how.

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