Light, Fluffy, and Healthy Pumpkin Mousse Recipe

Pumpkin Mousse
Total Time 15 min
Prep 15 min, Cook 0 min
Yield 4 servings

Yum, doesn’t this look delicious! I am always trying to think of new ways to introduce vegetables to my kids that they will enjoy. In the fall, it's that time for pumpkin to be in season. Pumpkin can be used in so many unexpected ways, including soups, muffins, waffles, pies, bars, breakfast oats, and smoothies.

Pumpkin can boast some serious nutritional statistics also. One cup of pumpkin puree with no added salt has 83 calories, 1 gram of fat (not saturated of course), 12 mg of sodium, 3 grams of protein, 20 grams of carbohydrates, 8 grams of sugar, and 7 grams of fiber. It has 763 percent of your daily Vitamin A. The type of vitamin A found in plants is also called pro-vitamin A, which is most commonly referred to as beta-carotene. 

Vitamin A is a fat-soluble vitamin that is important because it helps us maintain healthy skin, teeth, skeletal and soft tissue, and eye health. Beta-carotene is an antioxidant which protects cells from free radical damage. These carotenoids may help protect us from certain cancers and other chronic diseases like heart disease and macular degeneration. Other sources of plant foods with pro-vitamin A are sweet potato, winter squash, broccoli, and spinach.

Pumpkin is also very good for cholesterol and heart health because it is a good source of fiber. Pumpkin is high in zinc which is a nutrient found in every tissue of the body and is part of protein synthesis. Zinc is necessary for physical performance and male and female reproductive health. Zinc also plays an essential part of healthy sleep, personal drive, and focus.

And don’t forget the pumpkin seed, which is an excellent source of magnesium. Magnesium is a mineral that plays a role in bone density. Pumpkin seeds also contain tryptophan which helps our body make serotonin which is that neurotransmitter that helps us feel good and relaxed. They also help promote better sleep. 

This recipe is a fabulous way to incorporate pumpkin into your Holiday meal instead of the same old pumpkin pie. Try this delicious mousse made with pumpkin, avocado, and tofu. It is light, fluffy, and packed with zinc, magnesium, fiber, and protein. To garnish this dish, just add some pomegranate seeds, pumpkin seeds, or fresh mint and your kids will love it. 


  • 1 cup pureed pumpkin
  • ½ cup garbanzo beans
  • 1 avocado
  • ½ cup agave syrup
  • ½ tsp nutmeg
  • ½ tsp allspice
  • 1 lb. tofu
  • ½ tsp ground cinnamon


With a good mixer, puree the garbanzo beans as fine as you can leaving no chunks of beans. Slowly add the pumpkin, avocado, agave, nutmeg, and allspice. Slowly add in the tofu and cinnamon until it is blended smoothly. Refrigerate the mousse until ready to serve. Garnish with pumpkin seeds, mint, or pomegranate seeds.

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