Low-Carb Pumpkin Desserts for Fall That Taste Like Cheat Day (But Aren’t)

Forget waiting for the weekend to indulge. You can have rich, cozy pumpkin desserts that don’t torch your macros or spike your blood sugar. This is the fall treat lineup that lets you say yes to dessert and still wake up feeling like a responsible adult.

We’re talking creamy pumpkin cheesecake bars, no-bake mousse, and warm mug cakes that hit like a hug. And yes, they’re low-carb, actually delicious, and fast enough for weeknights. Ready to make pumpkin season your healthiest flex yet?

What Makes This Recipe So Good

• Real pumpkin, real flavor: No fake pumpkin spice imposters here; you get actual pumpkin purée plus warming spices for depth.
• Low-carb, high-satisfaction: Balanced fat and protein keep you full while sweeteners keep carbs minimal.Dessert without the crash? Yes, please.
• One base, many desserts: The same pumpkin base turns into cheesecake bars, mousse, mug cake, and even truffles with tiny tweaks.
• Quick and scalable: Make-ahead friendly for parties, or whip up single-serve treats when cravings hit at 9:47 p.m.
• Gluten-free and keto-friendly: Almond and coconut flours keep texture on point without wheat.

Ingredients

• Pumpkin Base
  • 1 cup pumpkin purée (not pumpkin pie filling)
  • 6 oz cream cheese, softened
  • 1/2 cup heavy cream (or full-fat coconut milk for dairy-free)
  • 1/2 cup granular erythritol/monk fruit blend (or allulose; adjust to taste)
  • 1 1/2 tsp vanilla extract
  • 1 1/2 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/4 tsp ground ginger
  • 1/8 tsp ground cloves
  • Pinch of salt
• Cheesecake Bar Crust
  • 1 1/2 cups almond flour
  • 3 tbsp powdered sweetener
  • 1/4 cup melted butter (or coconut oil)
  • 1/2 tsp cinnamon
  • Pinch of salt
• Mousse Add-ons
  • 1/2 cup additional heavy cream, whipped to soft peaks
  • Optional: 1 tbsp powdered sweetener for the whipped cream
• Mug Cake Version
  • 2 tbsp almond flour
  • 1 tbsp coconut flour
  • 1/2 tsp baking powder
  • 1 egg
  • 2 tbsp of the Pumpkin Base
  • 1 tbsp butter, melted
• Optional Toppings
  • Whipped cream (unsweetened or lightly sweetened with powdered sweetener)
  • Crushed pecans or walnuts
  • Sugar-free chocolate shavings
  • A dusting of cinnamon

The Method – Instructions

1. Make the Pumpkin Base: In a bowl, beat cream cheese until smooth. Add pumpkin, sweetener, vanilla, spices, and salt.Stream in heavy cream and mix until silky. Taste and adjust sweetness/spice. This is your master base.
2. For Cheesecake Bars:
   • Preheat oven to 325°F (163°C).Line an 8×8-inch pan with parchment.
   • Mix almond flour, powdered sweetener, cinnamon, salt, and melted butter. Press firmly into the pan.
   • Par-bake crust for 8–10 minutes until lightly golden.
   • Beat 1 egg into 1 1/2 cups of the Pumpkin Base for structure. Pour over crust.
   • Bake 18–22 minutes until set at edges and slightly jiggly in center.Cool, then chill 3 hours. Slice.
3. For Pumpkin Mousse (No-Bake):
   • Whip 1/2 cup heavy cream to soft peaks (sweeten if desired).
   • Fold into 1 cup of the Pumpkin Base until airy. Spoon into cups.Chill 30–60 minutes.
4. For Pumpkin Mug Cake (Single-Serve):
   • In a large mug, whisk egg, melted butter, and 2 tbsp Pumpkin Base.
   • Stir in almond flour, coconut flour, baking powder. Smooth the top.
   • Microwave 60–90 seconds until just set. Rest 1 minute.Top and devour.
5. Optional Finishes: Top with whipped cream, nuts, or sugar-free chocolate. A tiny sea salt sprinkle makes flavors pop. Magic, but science.

Storage Tips

• Cheesecake bars: Refrigerate in an airtight container up to 5 days.Freeze individually for up to 2 months; thaw in the fridge.
• Mousse: Chill up to 3 days. It may firm slightly—just give it a stir.
• Mug cake: Best fresh. If you must, refrigerate covered for 1 day; reheat gently.
• Pumpkin Base: Store in the fridge up to 4 days or freeze up to 1 month.Whisk after thawing.

What’s Great About This

• Macros that work for you: Minimal net carbs, satisfying fats, and enough protein to keep cravings quiet.
• Flexible for guests: Gluten-free and easily dairy-free with coconut cream and oil swaps.
• Seasonal comfort, zero regret: All the cozy pumpkin spice vibes without sugar overload.
• Batch-friendly: Make a pan of bars for the week or whip single-serve mousse on demand. Your schedule, your rules.

What Not to Do

• Don’t use pumpkin pie filling: It’s pre-sweetened and will blow your carb budget instantly.
• Don’t skip the chill time: Cheesecake bars need to set to slice cleanly. Patience = pretty squares.
• Don’t over-microwave mug cake: Dry sponge sadness happens fast.Stop when it’s barely set; carryover heat finishes it.
• Don’t over-sweeten: Non-sugar sweeteners can taste bitter if pushed too far. Start lower; adjust.
• Don’t ignore salt: A tiny pinch sharpens flavors and cuts any sweetener aftertaste. FYI, it’s a dessert cheat code.

Variations You Can Try

• Maple-spice vibe: Add 1/2 tsp maple extract to the base for pancakes-at-the-patch energy.
• Pumpkin tiramisu cups: Layer mousse with almond flour “crumbs” toasted in butter and cinnamon.Chill overnight.
• Chocolate swirl bars: Marble 1/4 cup melted sugar-free chocolate into the cheesecake layer before baking.
• Pumpkin spice truffles: Thicken base with 1/2 cup almond flour, chill, roll into balls, and dip in sugar-free dark chocolate.
• Dairy-free edition: Use coconut cream instead of heavy cream and dairy-free cream cheese. Garnish with toasted coconut.
• Pecan streusel crunch: Mix chopped pecans, sweetener, and butter; crumble on top of bars in the last 5 minutes of baking.

FAQ

Can I use stevia instead of erythritol or allulose?

Yes, but use a blend designed for baking or pair pure stevia with a bulking agent like allulose to maintain texture. Straight stevia can be overly intense and won’t provide structure.

Is canned pumpkin the same as pumpkin purée?

If the label says “pumpkin purée,” you’re good.

If it says “pumpkin pie filling,” it’s pre-sweetened with spices. Not the same, not low-carb.

How do I make this egg-free?

Skip the egg in mousse and mug cake by sticking to the mousse version, or use a flax egg in the mug cake. For bars, egg-free will be softer; chill longer and serve cold.

My cheesecake bars cracked.

What happened?

Usually overbaking or cooling too fast. Pull them when the center still jiggles slightly and let them cool gradually before chilling. Cracks don’t affect flavor, IMO.

Can I make it without almond flour?

Yes.

For crust, swap with finely ground pecans or use 1/2 almond flour + 1/2 coconut flour (you’ll need an extra tablespoon of butter). For nut-free, use sunflower seed flour, noting a slight green tint may appear from chlorophyll reacting—harmless and kind of cool?

What’s the net carb estimate?

Roughly: mousse 4–5g net carbs per serving, mug cake 5–6g, cheesecake bars 4–6g depending on sweetener and toppings. Always calculate with your exact brands.

Can I meal prep this for a party?

Absolutely.

Make bars 1–2 days ahead and slice the day of serving. Mousse can be piped into cups the morning of and topped just before guests arrive for maximum flex.

Final Thoughts

Fall desserts don’t need to be a metabolic ambush. With this low-carb pumpkin lineup, you get creamy, spiced, bakery-level treats that respect your goals and your taste buds.

Start with the Pumpkin Base, choose your adventure—bars, mousse, mug cake—and add your favorite toppings. It’s cozy, fast, and easy to scale, so you can enjoy pumpkin season on your terms. Now go be that person who brings the dessert everyone actually asks for the recipe to.

Keto-Recipes

Andreas – Keto recipe creator who lost 40lbs and discovered his love for low-carb cooking. 300+ tested recipes | 5 years of keto experience | Real food for real people. No certifications, just results that taste amazing!