Last Updated on November 5, 2021 by Anne-Marie
Make Weight Watchers Pumpkin Mousse for Fall entertaining. This pumpkin mousse recipe is also known as Weight Watchers Pumpkin Fluff.
Why this recipe works
Years ago, my Weight Watchers leader gave me this recipe for Weight Watchers Pumpkin Mousse. You may know it by another name - Weight Watchers Pumpkin Fluff.
I don't think this recipe is an official Weight Watchers pumpkin fluff recipe, but something the leaders came up with on their own years ago.
This pumpkin fluff recipe is a terrific party dish for Halloween, Thanksgiving or fall time entertaining.
It’s a lifesaver when everyone else is stuffing their faces with pumpkin pie and you're trying to watch what you're eating.
Luckily, this fat free pumpkin mousse satisfies your sweet tooth and a need for something creamy and delicious, too.
I've been told it's 2 POINTS for 1 1/2 cups.
How to make Weight Watchers pumpkin fluff
This pumpkin mousse recipe is naturally gluten free.
If you’re using Cool-Whip, their Lite, (fat) Free or Sugar Free varieties can all be used in this pumpkin mousse recipe.
Can I make a dairy free pumpkin fluff?
Since regular Cool-Whip does contain some dairy (less than 2% caseinate) use an alternative non-dairy whipped topping like So Delicious CocoWhip Original or Reddi Wip Non-Dairy Almond or Reddi Wip Non-Dairy Coconut.
You can make dairy free pumpkin mousse by using unsweetened coconut milk, rice milk, or unsweetened soy milk. (I’d stay away from unsweetened almond milk since it’s too bitter.)
That’s because vanilla Jell-O Sugar Free-Fat Free Instant Pudding and Pie Filling is dairy free.
However, if you’re using a store brand vanilla pudding mix, check for dairy and gluten.
Note: non-dairy toppings will add calories to this pumpkin mousse recipe since neither are fat free or sugar free.
How to serve Weight Watchers Pumpkin Mousse
You can prepare your Weight Watchers pumpkin fluff a few days ahead of time
So you won't be tempted to overindulge, premeasure your servings. Put 1 cup servings in martini glasses or small dessert bowls for after dinner or when you’re entertaining for parties.
Also, doesn't it make dessert more fun if you're eating yummy pumpkin mousse out of a special glass with a little spoon? I think so!
Pumpkin Mousse Trifle
For a fancier holiday presentation, use this recipe in a pumpkin mousse trifle. Layer the pumpkin mousse with fruit, non-dairy whipped topping, and gluten-free cookies in a glass trifle bowl.
Buy a trifle bowl with a lid so you can bring it to holiday parties.
You can also use the trifle bowl to make fun, festive recipes like:
Pumpkin Fluff Dip
You can make this recipe into a Weight Watchers pumpkin dip with fruit or gluten free sugar cookies, like Rice Flour Snickerdoodles Cookies.
Make a special presentation
Pipe a serving of pumpkin fluff on top of fruit, granola or chopped nuts for a pretty holiday presentation.
Variations on the Weight Watchers pumpkin fluff theme
Change up the flavor
For fun, try other flavors of Jell-O Sugar Free-Fat Free Instant Pudding like cheesecake, butterscotch and maybe white chocolate or banana cream.
I bet all those flavors would go well with pumpkin purée and pumpkin pie spice!
Pumpkin mousse pie
Whip up a batch of Weight Watchers pumpkin fluff, fill a premade graham cracker pie crust with it, and freeze the pie for few hours. When you're ready to eat, leave the pie out for a while so it softens up enough to cut.
You'll have to add more calories for the graham cracker crust of course. And you'll have to eyeball what you think is 1 cup of pumpkin mousse.
If you’re gluten free, I recommend serving the pumpkin fluff in a Mi-Dell graham crust.
If you’re looking for a paleo, vegan, or more “whole food” pumpkin mousse recipe to serve during the fall holidays, check out my Keto Pumpkin Mousse recipe.
This alternative pumpkin mousse recipe is dairy free, sugar free, and gluten free, but higher in calories due to the coconut cream. However, it's still delicious!
Check out the Best Gluten Free Thanksgiving Desserts Recipes and the Best Keto Thanksgiving Recipes for more delicious recipes for your holiday table.
More Weight Watchers recipes
Looking for some delicious, easy-to-make Weight Watchers recipes? Check these two out:
● Crock-Pot Black Bean Chili Recipe
Weight Watchers Pumpkin Mousse Recipe
Make Weight Watchers Pumpkin Mousse for Fall entertaining. This pumpkin mousse recipe is also known as Weight Watchers Pumpkin Fluff.
Ingredients
- 2 small packages of Vanilla Jell-O Sugar Free-Fat Free Instant Pudding and Pie Filling
- 2 cups no-fat (skim) milk or milk alternative
- 1/2 teaspoon pumpkin pie spice
- 15 ounce can pumpkin purée
- 8 ounces lite, fat-free or sugar-free cool whip or non-dairy whipped topping alternative
Instructions
- Make pudding with the 2 cups of milk or milk alternative.
- Fold in the rest of the ingredients: pumpkin spice, pureed pumpkin, and Cool Whip or non-dairy topping alternative.
- Serve!
Nutrition Information:
Yield:
12Serving Size:
1 cupAmount Per Serving: Calories: 102Total Fat: 4.9gSaturated Fat: 4.2gTrans Fat: 0gUnsaturated Fat: .7gCholesterol: 1mgSodium: 185mgCarbohydrates: 13.2gFiber: 1gSugar: 7.6gProtein: 2g
Nutritional information is automatically calculated per the ingredients list. Serving size may not be accurate. Please double-check with your preferred nutritional app for the most accurate information.
Originally published on November 6, 2004 and September 7, 2016. Updated with new photos and information.
Thank so much for this recipe! I am a pumpkin cliche or pumpkin-a-holic. I’m not really sure which, but I love this recipe. I’m on weight watchers now and really need a pumpkin fix. This will do nicely.
I have been making this for many, many years. My recipe called for 2 3 oz packages of sugar-free vanilla pudding. Add your milk and whip until set. Fold in your can of pumpkin and your 8-ounce tub of sugar-free/fat-free Cool Whip and your spice. Start with 1 tsp of spice and taste it to determine whether you want to add more. If you serve it to company, they don’t need to know it is a WW recipe. I have always had rave reviews for Weight Watchers Pumpkin Mousse because it is so light rather than heavy desserts like pecan pie or even regular pumpkin pie. It lasts about a week if you keep it covered. And a real bonus is how easy it is to whip up a batch!
Can this w.w. Mousse be frozen? Recipe is a lot for one person.
I think you probably could since it’s made from Cool Whip. However, it may not be the same consistency when you thaw it out. Instead, make half the recipe, since you’re only making it for yourself.
Curious, how far in advance can you make this?
You can make this a few days in advance.
That pumpkin pie mousse looks AMAZING! I would definitely serve that for desert! Licking my computer screen. LOL
Could you use a can of pumpkin pie filling instead of just plain pumpkin and omit the pumpkin spices?
No you can’t Dottie. You need to use plain pumpkin as pumpkin pie filling has a lot of additional ingredients in it that you don’t want!
This recipe looks awesome!
Thanks for featuring me at Recipe Lion, Katie!
This the recipe I received from my Weight Watchers leader.
1 package of sugar free instant Butterscotch pudding
2 cups of skim milk Mix until thick
Add 1 can Libby’s pumpkin
2 tsp pumpkin pie spice (leader like to use 1 tsp)
1 cup fat free cool whip
Serving size 1 1/2 cup Pts 2
This mousse is great.
What size pudding package?
What size can of pumpkin?
Need specific amts. Thanks.
Please check the recipe at the bottom of the post for all the amounts.
i am making the pumpkin mousse and pouring into 2 prepared graham cracker crusts. can’t wait 2 let u know how it turns out.
Happy cooking!
I put the wrong email address in last time. Thanks
Hi I made this but mine is runny. When I mix the 2 cups of milk with the pudding am I suppose to heat like it says on the box ???
Thanks
Christina, did you use instant pudding? It sounds like maybe you didn’t.
In my meeting today, I was told it is 2 PTS (on points plus system) per cup!
Heather, I’d trust your Weight Watchers leader rather than my educated guess. The leaders have been promoting this recipe for years, after all.
How many carbs in a 1/2 cup serving?
Sorry, Sandie, but I don’t have the nutritional information. You may want to plug it into an online recipe analyzer.
How many points under the new Points Plus system?
Susan, I’m not sure as I don’t have the nutritional breakdown.
Can this recipe be made without cool whip?
Sarah, it’s a major ingredient and would just be a bunch of pumpkin puree with spices if you didn’t include the Cool Whip. Sorry.
I made it without the cool whip, becuase i did not have any, and i made it with lowfat soymilk. It was very good, it is already gone!!!
very confused. Just used WW recipe builder- couldn’t get 1.5 point no matter what I did—here’s how i go: 15oz pumpkin = 1pt. FF/SF instant pudding has 4 servings in box x 2boxes= 5 Pts. 8 oz free whipped topping= 7.5 Pts. 2 c. FF skim milk= 3.5Pts. spice=0. 1+5+7.5+3.5= 18. If it were 9 servings, it would be 2 points. But there’s no way this makes more than 9 cups! so it can’t be 1.5 points, and I doubt it makes 9 cups of mousse, either. did I do something wrong?
Elizabeth, you could be right! I just went by what my Weight Watchers leader told me.
It came out kind of liquidy. Is that how it is supposed to be?
No, it’s supposed to be pudding like. How much milk did you add? And did you use two packages of pudding mix or one?
I just bought sugar-free cheesecake pudding. I bet that would be delicious it this too!
That sound delicious. Let me know how it turns out Sylvia!
How many cups does this recipe make? Has anyone poured this mixture into a lowfat premade graham cracker pie crust?
Mary, not sure how many cups in the recipe, but it’s more than enough to put into one if not two graham cracker pie crusts. I’d freeze the pie and then take it out for about 15 minutes before serving.
It makes 8 cups. That should be enough for two pies.
Thanks for letting me know Kathy!
yummy it is good
Just made this for the fam….delicious!!! And, a cup is very filling too! Thanks so much for sharing. 🙂
Laura, if you follow the recipe exactly, it’s 1.5 POINTS per cup.
So which is it 1.5pts or 5 if I can with the exact recipe above? I made this last week and was journaling 1.5pts.
Love this recipe!
Meg, your POINTS total is going to differ per serving too since you added more milk. I guess it’ll be 2 to 2.5 POINTS per cup.
Thank you. I thought so but my husband didn’t agree. I listened to him and mine is like pumpkin pudding, but still very good.
Meg, follow my directions, not the one on the package.
I have a dumb question. Do you mix the pudding packets with the 2 cups of milk the recipe calls for or follow the instructions on the packets of pudding. Just asking because the packets of pudding call for 2 cups of milk per packet.
1.5 points for one cup of mousse.
WW new program,says 3 points,for 1 cup serving?? What is right?? Really delicious.
How many points for one serving and how many ounces is one serving?
Pumpkin mousse is delicious and a must have for Thanksgiving and even other holidays. The canned pumpkin has a lot of vitamin A, some calcium, vitamin C, vitamin e, iron,
5 g. fiber per serving, and only 0.5 g. of fat per serving. Serve instead of pumpkin pie. Even my teenage son enjoyed it. It’s really a no guilt pleasure. Just remember to fold in the whip cream last.
Excellent mousse. I use this as a cookie dip as well. Very light and yummy!