Healthy Pumpkin Mousse Shooters

Pumpkin mousse shooters are pumpkin pie filling made into a shot glass desserts! This healthy pumpkin mousse is vegan and gluten free.

Healthy Pumpkin Mousse Shooters | Shot glass desserts

Have you tried shot glass desserts? The advantage to putting desserts in shot glasses is that they control the portion size: all the delicious dessert goodness is packed into a tiny shot glass! For this recipe, we’ve made a healthy pumpkin mousse and topped it with pumpkin seeds. It’s like a healthy version of pumpkin pie that’s vegan and dairy free. Best of all, it’s light, airy, and filled with cozy pumpkin spices: the prefect end to a meal! Keep reading for our delicious pumpkin mousse recipe.

How to make healthy pumpkin mousse

I’ve always been a sucker for a good pumpkin pie; my grandmother’s pie is my favorite. But sometimes at the end of a big meal a lighter dessert is in order. This year Alex and I put our heads together to create a dessert that would work for all diets at the Thanksgiving table, including special ones like vegan, gluten-free, and dairy-free. We came up with this healthy pumpkin mousse recipe, which somehow tastes just like the inside of a traditional pumpkin pie! The keys to this pumpkin mousse: canned pumpkin puree, cozy pumpkin spices, maple syrup, and coconut whipped cream.

Serving this pumpkin mousse as a shot glass dessert makes for a fun novelty and keeps it a bit healthier with a smaller portion size. We topped it with crunchy pepitas and a dusting of cinnamon, and I couldn’t stop eating them. This is the dessert course for our healthy Thanksgiving  menu, where Alex and I create a veggie-filled menu to show that the holiday can be about seasonal, nutritious eating instead of stuffing ourselves with rich foods.

Related: 12 Healthy Pumpkin Recipes

Healthy Pumpkin Mousse Shooters | Shot glass desserts

Looking for Thanksgiving recipes?

Here are a few of our favorite healthy Thanksgiving recipes on A Couple Cooks:

Looking for pumpkin recipes?

Outside of this healthy pumpkin mousse recipe, here are a few of our favorite pumpkin recipes we’ve made:

This pumpkin mousse recipe is…

Vegetarian, gluten-free, vegan, plant-based, and dairy-free.


Healthy Pumpkin Mousse Shooters

1 Star2 Stars3 Stars4 Stars5 Stars (5 votes, average: 5.00 out of 5)

  • Author: a Couple Cooks
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 4 1x


Pumpkin mousse shooters are pumpkin pie filling made into a shot glass desserts! This healthy pumpkin mousse is vegan and gluten free.



  • 1 can full-fat coconut milk (refrigerated overnight)
  • 1 1/2 cups organic pumpkin puree
  • 4 tablespoons pure maple syrup
  • 1 teaspoon vanilla extract
  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground allspice
  • 1 teaspoon ground ginger
  • 1/4 teaspoon ground nutmeg
  • 1/4 cup roasted and salted pepitas (pumpkin seeds)


  1. Refrigerate the coconut milk overnight.
  2. When ready to prepare, open the coconut milk and remove the hardened coconut cream; place it in the bowl of a stand mixer or a bowl for hand mixing (discard the remaining liquid). Using the whisk attachment on a stand mixer or electric hand mixer, whip the cream for 2 to 3 minutes until light and fluffy.
  3. In another bowl, mix together 1 1/2 cups organic pumpkin puree, 4 tablespoons pure maple syrup, 1 teaspoon vanilla extract, 2 teaspoons ground cinnamon, 1 teaspoon ground allspice, 1 teaspoon ground ginger, and 1/4 teaspoon ground nutmeg. Then fold in the coconut cream with a spatula and mix until fully combined. Chill prior to serving.
  4. Divide the mixture into 4 shot glasses, placing some pepitas the middle of the shot glass, then on top of the mousse. Dust with additional cinnamon and serve.

  • Category: Dessert
  • Method: Whisked
  • Cuisine: American

Keywords: Mousse, Pumpkin Mousse, Pumpkin Recipes, Vegan, Gluten Free, Dessert, Vegan Dessert

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About the Authors

Sonja Overhiser

Cookbook Author and writer

Sonja Overhiser is author of Pretty Simple Cooking, named one of the best healthy cookbooks of 2018. She’s host of the food podcast Small Bites and founder of the food blog A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Sonja seeks to inspire adventurous eating to make the world a better place one bite at a time.

Alex Overhiser

Cookbook Author and photographer

Alex Overhiser is an acclaimed food photographer and author based in Indianapolis. He’s host of the food podcast Small Bites and founder of the recipe website A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Alex is author of Pretty Simple Cooking, named one of the best vegetarian cookbooks by Epicurious.


  • Reply
    Bethany @ Athletic Avocado
    November 6, 2015 at 7:18 am

    I love pumpkin pie but I often feel too full to eat an entire slice after a huge thanksgiving meal! These sliders are great because they are healthy and light!

  • Reply
    November 6, 2015 at 7:54 am

    I LOVE these!
    They sound easy to make and delicious.
    I’m putting these in my Friendsgiving menu :) xo

  • Reply
    November 6, 2015 at 8:58 am

    These look amazing! mmmmmm!

  • Reply
    November 6, 2015 at 9:04 am

    I love little desserts like this – so pretty and perfect for entertaining! Delicious recipe guys!

  • Reply
    Rebecca @ Strength and Sunshine
    November 6, 2015 at 9:40 am

    O yum yum yum! So good coconut and pumpkin!

  • Reply
    Amy @ Parsley In My Teeth
    November 6, 2015 at 10:53 am

    These are adorable! Just my kind of dessert – tasty but not overly sweet. Thanks for sharing another great Thanksgiving recipe!

  • Reply
    November 6, 2015 at 11:51 am

    This would be a perfect for special diets in Thanksgiving, but I’m also imagining it as a dessert to end a non-Thanksgiving dinner party this time of year. I bet the textures amazing, and I love that it’s garnished with pepitas.

  • Reply
    Rachel @TheCastejons
    November 6, 2015 at 6:23 pm

    Thanksgiving dessert: check! I am a sucker for all things in individual portions!

  • Reply
    November 7, 2015 at 11:24 am

    I’ll skip the shooters and just eat this straight from the bowl, thanks. ;)

  • Reply
    November 8, 2015 at 5:40 pm

    I made these tonight. The flavor was good, but I wonder if the type of coconut milk makes a difference. The texture was pretty grainy. My coconut cream just didn’t whip up like it should have. Any suggestions would be appreciated, because I really enjoyed the flavored!

    • Reply
      November 9, 2015 at 8:42 am

      This is so interesting – thank you so much for sharing this! What brand and type of coconut milk did you use – assume it was full fat? Coconut cream is a bit grainier than typical cream, but the texture should be light and fluffy. Let me know a few more details, and I can try to investigate more!

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