Pumpkin Pie Pudding
Pumpkin Pie Pudding

Mousses and puddings are supposed to be light and creamy desserts, the type of sweets that won’t leave you feeling full and heavy like if you were to eat a dense slice of cake or a brownie (or two).  But despite the fluffy and airy texture of mousses and puddings, they aren’t healthy and sure won’t leave you feeling “light” on the scale.  Typical mousses contain a ton of heavy cream, sugar and egg yolks.  Regular puddings include much of the same–heavy cream, half-and-half, sugar and eggs.

No thanks!

Pumpkin Pie Pudding
Pumpkin Pie Pudding

So I made a healthier mousse… well, it’s between a mousse and a pudding.  This Maple Pumpkin Pie Pudding Mousse is both sweet and creamy, but slightly on the dense side since you don’t have to whip eggs for 10+ minutes.  The low glycemic sweeteners won’t give you a sugar-rush and sugar-crash, the amount of fiber will give you that “full” sensation, and the high protein content will keep you satisfied after one serving rather than the entire batch!

Take it from me:  Miss “I’ll-take-the-entire-pan-thank-you-very-much”

Maple Pumpkin Pie Mousse Pudding

Yield: 4-5 servings


  • one 15oz can 100% Pure Pumpkin
  • one 13.5oz can Light Coconut Milk
  • 63g (3 tbs) Pure Maple Syrup
  • 42g (2 tbs) Molasses
  • 1/2 tsp Maple Flavor
  • 65g (1/2 cup + 2 tbs) Soy Protein Powder*
  • 48g (1/4 cup) Sucanat
  • 26g (1/4 cup) Ground Flaxseed
  • 8 packets Truvia (or sweetener of choice)
  • 1 tsp Cinnamon
  • 3/4 tsp Nutmeg


  1. In a large bowl, whisk together the pumpkin, coconut milk, maple syrup, molasses and maple flavor.
  2. In a medium-sized bowl, whisk together the soy protein, sucanat, flax, truvia, cinnamon and nutmeg.
  3. Slowly add the dry to the wet while whisking (when all is mixed in, it should look like a thick orange cake batter)
  4. Pour into serving cups, cover and refrigerate for about ~4 hours (should be thick/firm)


*You can try using other protein powders, but I have not tried it. Note that the linked soy protein absorbs a lot of water, similar to coconut flour and brown rice protein powder.

This recipe is: high fiber, high protein, gluten free, vegan!


Top your Pumpkin Pie Pudding with chopped pecans, a sprinkle of sucanat, a dash of cinnamon or healthy whipped cream (I recommend Soyatoo Rice Whip)

Pumpkin Pie Pudding
healthy dessert blog
These are amazing nutrition stats, especially compared to other pumpkin mousses and puddings!  One serving of this mousse contains 530 calories and 40g fat!

Pumpkin Pie Pudding

Labels: Coconut-Milk, Eggless, Flax, Gluten-Free, High-Fiber, High-Protein, Maple, Molasses, No-Bake, Nutrition-Label, Pies-Mousses-Tarts-and-Cheesecakes, Pumpkin, Soy-Protein, Sucanat, Vegan

2 Trackbacks/Pingbacks

  1. Pingback: Desserts With Benefits» Blog Archive on February 1, 2013
  2. Pingback: 50 vegan pumpkin recipes | The Sweet Life on November 1, 2013

Comments (4)

  1. cupcake: December 4, 2012

    yuummy ! :)

  2. dayna @ mothspit.com: December 5, 2012

    Delicious!!! I’ve been all about making pumpkin-y, no-bake desserts lately, so I have to try this one!! Healthy desserts ftw!

  3. Jennifer: December 5, 2012

    Yum! I can’t wait to give this a try. Looks like the perfect fall treat.

  4. Dawn @ Florida Coastal Cooking: December 6, 2012

    Gorgeous! This looks so delicious. Great job vegafying a pudding recipe. :)

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