Dessert that is GOOD for you: Pumpkin Mousse

November 11, 2016

By Kay MacInnis, Registered Dietitian

Woohoo! It’s pumpkin season!

Pumpkins are a great source of beta-carotene, one of the plant carotenoids converted to Vitamin A in the body. There is some research that indicates foods rich in beta-carotene may reduce the risk of developing certain cancers. It is also a good source of potassium, which has been associated with a reduction in stroke. Also a good source of Vitamin C and E, which have been shown to support eye health and prevent degenerative damage.

So, pumpkin is something we should try to include more often.

As a side note, pumpkin seeds are also heart-healthy. Pumpkin seeds are rich in phytosterols, which have been shown to reduce the LDL, or bad cholesterol. 

They’re also really yummy in lots of different ways. Our chefs have even used pumpkin as a topping for bruschetta. Get creative with pumpkin!

Pumpkin Mousse


  • 1 16-oz. can pumpkin                                                    
  • 1 can evaporated low-fat milk
  • 2 egg yolks, beaten
  • 1/3 cup sugar
  • 1/2 tsp. sugar
  • 1/2 tsp. ground cinnamon
  • 1/2 tsp. nutmeg
  • 1/4 tsp. ground ginger
  • 1/4 cup cold water
  • 1 envelope unflavored gelatin
  • 3 egg whites, room temperature
  • 1/4 tsp. cream of tartar
  • 1 tsp. vanilla extract


  • Combine pumpkin, milk, egg yolks, and sugar in large saucepan; beat well.
  • Stir in cinnamon, ginger and nutmeg.
  • Cook over medium heat, stirring occasionally, until thoroughly heated.
  • Remove from heat; set aside.
  • Combine gelatin and cold water in small saucepan; let stand 1 minute.
  • Cook over low heat for 5 minutes or until gelatin is completely dissolved.
  • Stir into pumpkin mixture. Cool.
  • Combine egg whites and cream of tartar in medium bowl; beat until soft peaks form.
  • Add vanilla; beat until stiff peaks form.
  • Fold into pumpkin mixture.
  • Spoon into 1 1/2 quart bowl and chill thoroughly.

Nutrition Information: 166 Calories, 2.4 grams fat, 53.59 mg. cholesterol, 188 mg. sodium.


This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.