If you’re looking for a fall-inspired afternoon snack or special treat for after dinner, try my healthy pumpkin mousse makeover made simply with canned pumpkin puree, frozen banana for natural sweetness, low-fat cottage cheese, maple syrup, pumpkin pie spice, and a tasty topping of crushed gingersnap cookies, hemp seeds, and roasted pumpkin seeds.
Healthy and delicious team up for this nutrient-rich pumpkin mousse. The secret ingredient is cottage cheese, delivering body, a luscious texture, and a healthy helping of calcium and protein. The “sprinkles” on top bring a hint of sweetness and lots of crunch to every spoonful.
Every fall, I take an intern (or two) under my wing for a semester. A few weeks ago, I met Brett and Ben, two nutrition seniors from Boston University. About an hour into the internship, they helped me develop this recipe, and they were more than willing to sample a few bites. Expect more meal makeover magic from these two dietitians-to-be in the coming weeks 🙂
Brett and Ben are definitely NOT shy!
There are so many things I love about this healthy mousse. For starters, instead of the usual heavy cream, sugar, and egg yolks found in classic and oh-so-decadent mousse, my better-for-you dessert relies on cottage cheese and frozen banana for texture and sweetness. The pumpkin adds the fall flavors we all crave this time of year, and it delivers fiber and over a days worth of immune-boosting vitamin A.
- Serves: 4
- Serving size: (1/2 cup),
- Calories: 110,
- Fat: 1g,
- Saturated fat: 0g,
- Carbohydrates: 18g,
- Sodium: 230mg,
- Fiber: 3g,
- Protein: 8g
- 1 cup low-fat cottage cheese
- 1 sliced and frozen banana, thawed for 5 minutes
- ¾ cup canned pure pumpkin puree
- 2 tablespoons pure maple syrup
- ½ teaspoon ground pumpkin pie spice
- Optional Topping: Crushed gingersnap cookies, hemp seeds, roasted pumpkin seeds
- Place the cottage cheese, banana, pumpkin, maple syrup, and pumpkin pie spice in the bowl of a food processor and process 30 seconds.
- Stop and scrape down the sides of the bowl. Continue to process until smooth and creamy, about 1 more minute. The mixture should resemble mousse or pudding.
- Meanwhile, for the topping, place crushed gingersnaps, hemp seeds, and pumpkin seeds in a small bowl and stir to combine. (We did not measure the amounts, but recommend enough for a few sprinkles.)
- Scoop the mousse into 4 bowls and sprinkle evenly with the topping.
If you like this recipe, you may also like my Mango Coconut Soft Serve …
And my Frozen Wild Blueberry Pudding.