If you want a cozy fall dessert that feels rich and creamy but still fits a low carb lifestyle, this whipped crumb pumpkin pudding is perfect. It is a no bake pumpkin pudding that tastes like pumpkin pie, cheesecake, and mousse in one simple glass.
What Is Whipped Crumb Pumpkin Pudding?
Whipped crumb pumpkin pudding is a layered dessert that gives you three textures in one spoonful. You get a silky pumpkin pudding layer, a fluffy whipped cream cheese layer, and crunchy low carb crumbs on top and bottom.
Think of it as a mix of pumpkin cheesecake pudding, whipped pumpkin mousse recipe, and a pumpkin parfait keto dessert, all stacked in a glass. The pumpkin pudding with cream cheese makes it rich, the sugar free whipped cream keeps it light, and the almond flour or keto cookie crumbs add just enough crunch.
Because it uses pumpkin puree, cream cheese, and low carb sweeteners, it works very well as a keto pumpkin pudding or low carb pumpkin pudding. There is no regular sugar, and the crumbs use almond flour crumbs or keto cookie crumbs instead of classic graham crackers.
Why This Dessert Works For Low Carb Eating
This whipped crumb pumpkin pudding checks a lot of boxes for a low carb pumpkin dessert.
- Pumpkin puree gives you fiber and that classic pumpkin spice pudding flavor, but with fewer carbs than many other fruits. The fiber helps slow digestion, which can mean fewer blood sugar spikes and fewer cravings later.
- Cream cheese and heavy cream add fat and creaminess. They help keep you full longer, so a small portion of this keto pumpkin dessert actually satisfies you.
- Low carb crumbs made from almond flour crumbs or crushed keto cookies replace high sugar cookies or cake. You still get the feeling of a crust without the carb overload.
- Sugar free sweeteners keep this a sugar free pumpkin pudding, which is helpful if you track net carbs or avoid sugar.
If you already like low carb pumpkin treats like pumpkin fat bombs, this healthy pumpkin pudding fits right into your fall dessert ideas. It is easy, creamy, and feels special enough for Thanksgiving keto desserts or any cozy evening.
Ingredients You Need
Here is what you need for this easy pumpkin pudding recipe. The amounts make about 6 servings, depending on the size of your glasses.
For The Pumpkin Pudding Base
- 1 cup canned pumpkin puree, not pumpkin pie mix
- 170 g cream cheese, softened (about 6 oz)
- 120 ml heavy cream (1/2 cup)
- 60 g powdered erythritol or your favorite low carb sweetener (about 1/3 cup, adjust to taste)
- 1 tsp vanilla extract
- 1 1/2 tsp pumpkin spice
- Pinch of fine sea salt
For The Whipped Layer
- 240 ml heavy cream (1 cup), cold
- 30 g powdered erythritol (about 2 tbsp)
- 1 tsp vanilla extract
- 60 g cream cheese, softened (about 2 oz), for a cheesecake style whipped layer
For The Low Carb Crumbs
You can use either almond flour crumbs or keto cookie crumbs.
- 80 g almond flour (about 3/4 cup), packed
- 30 g melted butter (about 2 tbsp)
- 15 g powdered sweetener (about 1 tbsp)
- 1/2 tsp cinnamon
- Pinch of salt
Or, instead of almond flour, you can crush 6 to 8 plain keto cookies and mix them with melted butter.
If you enjoy creamy desserts with pumpkin, you might also want to try a pumpkin chia pudding for breakfast or a snack.
Step By Step Instructions
This no bake pumpkin spice dessert comes together in simple steps. You can make it in one bowl at a time, and then layer everything.
Prepare The Pumpkin Base
- Add pumpkin puree, softened cream cheese, sweetener, vanilla, pumpkin spice, and salt to a mixing bowl.
- Beat with a hand mixer until smooth and creamy, with no big lumps.
- Pour in the heavy cream slowly while you keep mixing, until the pumpkin whipped pudding is thick, fluffy, and looks like a soft mousse.
- Taste and adjust sweetness if needed, since sweeteners can vary.
You now have a smooth keto pumpkin pudding that is rich and lightly spiced.
Mix The Whipped Layer
- In a cold bowl, add the heavy cream, cream cheese, sweetener, and vanilla.
- Beat on medium high until the mixture becomes thick and holds soft peaks.
- Do not over whip, you want it fluffy, not grainy.
This layer is like a light cream cheese pumpkin dessert topping without the pumpkin, so it balances the stronger spice flavor in the base.
Make Or Crush The Low Carb Crumbs
- In a small bowl, mix almond flour, sweetener, cinnamon, and salt.
- Pour in the melted butter and stir until the mixture looks like damp sand and holds together when pressed.
- Spread it on a plate and break it into little clusters, so you get crunchy bits.
If you use keto cookie crumbs, simply crush them in a bag with a rolling pin, mix with melted butter, and you are done.
Layer Everything Together
- Take 6 small dessert glasses, jars, or bowls.
- Add a spoonful of crumbs to the bottom of each glass and press lightly.
- Spoon or pipe a layer of whipped crumb pumpkin pudding over the crumbs.
- Add a small layer of the whipped cream cheese mixture on top.
- Repeat the layers if your glasses are tall enough, finishing with a whipped layer.
- Sprinkle extra crumbs and a tiny pinch of pumpkin spice on top.
You now have a pretty pumpkin parfait keto style dessert, with visible layers that look great on a holiday table.
Chill And Serve
- Cover each glass loosely with plastic wrap.
- Chill in the fridge for at least 2 to 4 hours, or overnight.
- Serve cold, straight from the fridge, for the best texture.
This no bake pumpkin pudding firms up as it chills, and the flavors blend into a smooth pumpkin mousse style treat.
Tips For The Best Texture And Flavor
- Chill long enough. For a firm light pumpkin dessert recipe, let it chill at least 4 hours. Overnight is even better.
- Use very cold cream. Cold heavy cream whips better and gives you a stable pumpkin whipped pudding and topping.
- Soften your cream cheese fully. If it is too cold, your pumpkin cheesecake pudding base will be lumpy.
- Keep crumbs crunchy. Do not over soak them with pudding. Use thin layers of crumbs so they stay a bit crisp after chilling.
- Avoid watery pudding. Use pure pumpkin puree, not pumpkin pie mix, and do not add extra milk. If you use a milk alternative, choose a thicker one like canned coconut milk instead of a thin drink.
- Taste and adjust spice. Pumpkin spice can vary, so start with the recipe amount, taste, then add a bit more if you want a stronger pumpkin spice dessert recipe.
Ingredient Substitutions
You can tweak this low carb pumpkin mousse to fit different needs.
- Dairy free. Swap the heavy cream for full fat canned coconut cream and the cream cheese for a dairy free cream cheese. The result will be a rich coconut and pumpkin pudding.
- Lower fat. Use half heavy cream and half unsweetened almond milk in the pumpkin base. The texture will be a little lighter.
- Different sweeteners. Use powdered monk fruit blend, allulose, or another low carb sweetener that works for you. Allulose tends to give a very smooth sugar free pumpkin pudding.
- Different crumbs. Replace almond flour crumbs with coconut flour crumbs, but use less because coconut flour is very absorbent. For more help with coconut flour, check my coconut flour tips.
These swaps help you turn one easy pumpkin pudding recipe into many different healthy fall dessert recipes.
Serving Ideas
There are many simple ways to serve whipped crumb pumpkin pudding.
- Spoon it into small glasses for a fancy pumpkin parfait keto dessert.
- Layer it in a larger glass trifle dish for easy holiday desserts that feed a crowd.
- Pipe the pumpkin pudding into individual jars with lids for grab and go sugar free fall desserts.
- Add extra low carb toppings like flavored whipped cream, chopped pecans, cinnamon, or sugar free caramel sauce.
You can keep the look simple for weeknights, or dress it up for Thanksgiving keto desserts and fall gatherings.
Storage And Make Ahead Guide
Whipped crumb pumpkin pudding is a great make ahead pumpkin spice dessert.
- Store covered in the fridge for up to 3 days for the best taste and texture.
- If you want very crunchy crumbs, store them in a separate container at room temperature and sprinkle them on right before serving.
- For holidays, you can prepare the pumpkin pudding and whipped layer one day ahead, then assemble the layers the morning you plan to serve.
Because this is a no bake pumpkin pudding, there is no oven schedule to manage. That makes it a stress free option on busy cooking days.
Nutrition Overview
The exact numbers will depend on the sweetener and crumbs you use, but here is a simple look at how this healthy pumpkin pudding fits a low carb lifestyle.
For one of 6 servings, you can expect roughly:
- Moderate calories, mainly from healthy fats
- High fat from cream cheese, heavy cream, and butter
- Moderate protein from dairy
- Low net carbs, since there is no sugar and the pumpkin and almond flour bring fiber
This low carb pumpkin dessert is rich enough that a small serving feels satisfying. It is a light pumpkin dessert recipe in terms of portion size, even though the flavors are bold and comforting. If you already enjoy fall keto recipes, this one slides right into your regular rotation.
Frequently Asked Questions
Can I use canned pumpkin?
Yes, canned pumpkin puree works perfectly for whipped crumb pumpkin pudding. Just make sure it is pure pumpkin, with no sugar or spices added. Do not use pumpkin pie mix, because that usually contains sugar and extra carbs that you do not want in a sugar free pumpkin pudding.
How do I keep the pudding from getting runny?
Use full fat cream cheese and heavy cream, and beat them until thick. Do not add extra liquid. Chill the pudding for at least a few hours so it can set. If you use almond milk or another thin milk, the pumpkin whipped pudding will not firm up as much.
Can I make this dessert dairy free?
Yes, you can turn it into a dairy free pumpkin whipped pudding. Use coconut cream instead of heavy cream and a dairy free cream cheese for both layers. The texture will be slightly different, but still rich and creamy. You can also change the crumbs to use coconut based cookies or coconut flour crumbs.
What sweetener works best for low carb pudding?
A powdered low carb sweetener works best, because it dissolves smoothly. A blend with erythritol, monk fruit, or allulose is a good choice. Granulated sweeteners can feel gritty in pumpkin mousse or pumpkin cheesecake pudding, so powdered is the safest option.
Can I make this ahead for holidays?
Yes, this is one of the easiest holiday keto pumpkin desserts to prep ahead. You can make the pumpkin pudding base and whipped layer a day before, then assemble the glasses a few hours before serving. For more seasonal ideas, you can also look at other pumpkin desserts to build a full fall dessert table.
What type of crumbs should I use for keto?
Use almond flour crumbs, coconut flour crumbs, or crushed keto cookies. Regular graham crackers or cookies will add a lot of carbs, so stick with low carb options if you want to keep this as a keto pumpkin dessert.
Can I freeze this pudding?
You can freeze it, but the texture may change once it thaws. The dairy can separate a bit and the crumbs may soften. If you freeze it, thaw it slowly in the fridge and stir the top layer lightly before serving. It is best enjoyed fresh from the fridge.
How do I adjust the sweetness?
Always taste the pumpkin pudding base and whipped layer before you chill them. If you like a sweeter pumpkin spice pudding, add one or two extra teaspoons of powdered sweetener at a time and mix again. Remember that cold desserts taste slightly less sweet than warm ones, so make it a tiny bit sweeter than you think you need.
Can I use pumpkin pie mix?
No, pumpkin pie mix usually contains sugar and sometimes starch, which will raise the carb count. For a low carb pumpkin pudding or keto pumpkin pudding, always use pure pumpkin puree and add your own low carb sweeteners and spices.
How long does it need to chill?
For the best texture, let your whipped crumb pumpkin pudding chill for at least 2 to 4 hours. If you have time, overnight chilling gives you an even smoother, thicker pumpkin mousse style texture, and the flavors blend nicely.