Dec 4, 2012
Mousses and puddings are supposed to be light and creamy desserts, the type of sweets that won’t leave you feeling full and heavy like if you were to eat a dense slice of cake or a brownie (or two). But despite the fluffy and airy texture of mousses and puddings, they aren’t healthy and sure won’t leave you feeling “light” on the scale. Typical mousses contain a ton of heavy cream, sugar and egg yolks. Regular puddings include much of the same — heavy cream, half-and-half, sugar and eggs.
No thanks!
So I made a healthier mousse… well, it’s between a mousse and a pudding. This Healthy Maple Pumpkin Pie Mousse Pudding is both sweet and creamy, but slightly on the dense side since you don’t have to whip eggs for 10+ minutes. The low glycemic sweeteners won’t give you a sugar-rush and sugar-crash, the amount of fiber will give you that “full” sensation, and the high protein content will keep you satisfied after one serving rather than the entire batch!
Take it from me: Miss “I’ll-take-the-entire-pan-thank-you-very-much”
Healthy Maple Pumpkin Pie Mousse Pudding
- 1 15oz can 100% Pure Pumpkin Puree
- 1 13.5oz can Light Coconut Milk
- 63g (3 tbs) Pure Maple Syrup
- 42g (2 tbs) Molasses
- ½ tsp Natural Maple Flavor
- 65g (½ cup + 2 tbs) Soy Protein Powder**
- 48g (¼ cup) Sucanat (or sweetener of choice)
- 26g (¼ cup) Ground Flaxseed
- 8 packets Natural Sweetener (stevia, Truvia, etc.)
- 1 tsp Ground Cinnamon
- ¾ tsp Ground Nutmeg
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In a large bowl, whisk together the pumpkin, coconut milk, maple syrup, molasses, and maple flavor.
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In a small bowl, whisk together the protein powder, sucanat, flaxseed, sweetener, cinnamon, and nutmeg. Add to the wet ingredients and whisk until fully incorporated. Should look like a thick orange batter.
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Pour into serving cups, cover and refrigerate for about ~4 hours to firm up. Serve and enjoy!
**Soy protein powder absorbs A LOT of liquid. If you want to sub the soy protein, you can try casein protein powder or brown rice protein powder. I haven’t tried subbing the protein powder here but feel free to try it out if you like!
Nutrition Facts
Healthy Maple Pumpkin Pie Mousse Pudding
Amount Per Serving (1 serving = 1/5th of recipe)
Calories 230
Calories from Fat 63
% Daily Value*
Fat 7g11%
Sodium 120mg5%
Carbohydrates 33g11%
Fiber 5g21%
Sugar 22g24%
Protein 13g26%
Vitamin A 12500IU250%
Vitamin C 1.7mg2%
Calcium 60mg6%
Iron 3.6mg20%
* Percent Daily Values are based on a 2000 calorie diet.
These are amazing nutrition stats, especially compared to other pumpkin mousses and puddings! Especially in comparison to other mousses. I found one that contains 530 calories and 40g fat PER serving. No thanks!
I’ll take mine any day and every day 🙂
Top your Healthy Maple Pumpkin Pie Mousse Pudding with chopped pecans, a sprinkle of sucanat, a dash of cinnamon or all-natural vegan whipped cream.
Enjoy!
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With love and good eats,
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– Jess
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