Creamy Instant Pumpkin Mousse

Makes 8 servings.


1 package (4 servings) fat-free sugar-free instant butterscotch pudding mix
¾ cup low-fat milk
1 (15 oz.) can pumpkin puree
1 teaspoon ground cinnamon
¼ teaspoon ground ginger
⅛ teaspoon ground cloves
1 (8 oz.) tub light whipped topping, thawed


1. In a large bowl, beat together the pudding mix and milk until slightly thickened. Add the pumpkin, cinnamon, ginger and cloves, and mix until well combined.
2. Gently fold in the whipped topping in three additions.
3. Pour ½ cup of the mousse into each of the 8 serving dishes. Chill 30 minutes before serving.

Nutritional Info (per serving):

Calories 100
Carbohydrate 14g (Sugars 6g)
Total Fat 3.5g (Sat Fat 3g)
Protein 1g
Fiber 2g
Cholesterol 0mg
Sodium 150mg

Dietary Exchanges: ½ Starch, ½ Vegetable

Additional comments:

Not just for Thanksgiving anymore, pumpkin is a nutrition superstar packed with tons of potassium, Vitamin A, beta carotene and fiber. My instant mousse recipe will remind you of pumpkin chiffon pie, only this recipe whips up in a few short minutes!

Marlene Koch, RD, is a registered dietitian who has specialized in delicious food and healthy lifestyles for over twenty years. Marlene holds a degree in Nutritional Science from the University of Los Angeles, California. Marlene is a best-selling author of healthy, low-sugar cookbooks. Marlene is a frequent guest on TV, radio and websites such as iVillage and
Read more about Marlene Koch

The goal of Destination Diabetes is to be a useful and credible resource for the more than 20 million children and adults who have diabetes in the U.S. and their families. Destination Diabetes provides information on a wide range of diabetes health and wellness topics. Articles are written or reviewed by diabetes advisors who have experience in diabetes education.