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PUMPKIN PROTEIN "MOUSSE" (and MAPLE PUMPKIN version)

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Pumpkin Protein Mousse topped with sugar-free chocolate chips, grain-free keto-friendly granola, pumpkin-flavoured coconut chips, and a light sprinkle of pie spice.

Pumpkin Protein Mousse topped with sugar-free chocolate chips, grain-free keto-friendly granola, pumpkin-flavoured coconut chips, and a light sprinkle of pie spice.

PUMPKIN PROTEIN “MOUSSE”

A creamy, nourishing way to enjoy fall flavours while boosting your protein intake — great as a snack, breakfast, or topper for oats and chia pudding.

Ingredients for 1 to 2 servings:

  • 1 cup thick plain probiotic Greek or dairy-free yogurt

  • 3 tbsp pure pumpkin purée, adjusted to taste

  • 1 scoop (30 g) vanilla whey or pea protein powder

  • 1/4 to 1/2 tsp pumpkin pie spice, or more to taste

  • powdered sugar-free monk fruit sweetener or sweetener of choice, adjusted to taste

  • optional toppings: sugar-free chocolate chips, granola, coconut chips, a little sprinkle of cinnamon “sugar” (granulated monk fruit or other sweetener mixed with ground cinnamon) or pie spice, or toppings of choice

Directions:

  1. Combine yogurt, pumpkin purée, protein powder, and pumpkin pie spice, and sweetener in a bowl.

  2. Stir until smooth and creamy. Adjust sweetness and spice to taste.

  3. Serve plain, topped with your favourite add-ons, or use as a dip for fruit, a layer in a parfait, or a topper for oats or toast.

  4. Store leftovers in an airtight container in the fridge for up to 3–4 days.


MAPLE PUMPKIN PROTEIN MOUSSE VERSION

Add 1½–2 tbsp natural nut butter (peanut, almond, or cashew) and 1–2 tsp pure maple syrup or monk fruit maple syrup before mixing for extra richness and flavour.


Nutrition (entire recipe):
With whey protein: ~280 kcal, 45 g protein, 13 g carbohydrates (net 11 g), 5 g fat, 2 g fibre
With pea protein: ~310 kcal, 38 g protein, 14 g carbohydrates (net 12 g), 6 g fat, 3 g fibre
Maple nut butter version: adds about 170–190 kcal, 6 g protein, 14 g fat, 6 g carbohydrates, 2 g fibre

Why it’s great for menopause:
A high-protein, low-sugar recipe that supports muscle preservation, satiety, and metabolic health during midlife. The combination of probiotics, pumpkin’s beta-carotene, and fibre promotes digestive and skin health while helping regulate blood glucose and energy levels.

This recipe was originally published Sept 17, 2021. It was updated Oct 13, 2025.