Keto Pumpkin Fluff Fat Bombs Recipe (2024)

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This easy-to-makeKeto Pumpkin Mousse recipeis a must all year long! Rich and full of pumpkin spice flavor, this fluffy pumpkin keto dessert with cream cheese is delectable.

Keto Pumpkin Fluff Fat Bombs Recipe (1)

Keto pumpkin desserts start getting popular every year around mid-August. Since my hubby loves anything and everything, pumpkin, I thought I’d work on a recipe for Keto Pumpkin Mousse. I knew one of his favorite keto dessert recipes is Peanut Butter Fluff, so a recipe for keto pumpkin mousse was an obvious choice.

It is optional, but I love the crunch that nuts add to a low-carb dessert recipe. It changes the texture and gives it much more depth. Although optional, adding a few pecans and sugar-free Lilly’s chocolate chips are a tasty addition to keto pumpkin cheesecake mousse.

Note: Walnuts make a great addition as well.

Ingredients for Keto Pumpkin Mouse:

  • Heavy Whipping Cream– Heavy whipping cream is high in fat and makes for a great base when making these pumpkin fluff keto bombs. I like to use heavy cream because compared to whipping cream, it is creamier and tends to hold its shape better.
  • Cream cheese – It gives pumpkin fluff a smooth cheesecake-like consistency! What more could you want? I use Philadelphia brand full fat cream cheese as it contains fewer ingredients and carbs than other brands.
  • Pumpkin Puree– Relatively low in carbs and can be enjoyed during keto.
  • Vanilla extract– Add some more flavor with a splash of vanilla!
  • Pumpkin Pie Spice– Usually composed of a blend of ground cinnamon, nutmeg, ginger, cloves, and sometimes allspice, Pumpkin Pie Spice is incredibly flavorsome.
  • Swerve Confectioners– A keto-friendly sweetener with zero carbs and zero calories.
  • Unsweetened Chocolate– Look for Baker’s or dark chocolate with no sugar.
  • Optional: Pecans and Lily’s Chocolate Chips– Add some crunch to your pumpkin keto bomb with pecans and chocolate chips. With Lily’s chocolate chips you can stay in ketosis and still enjoy chocolate. These chocolate chips are low carb and sweetened with erythritol and stevia. Plus, they come in a variety of different flavors!

Steps to make Low Carb Pumpkin Mousse:
Keto Pumpkin Fluff Fat Bombs Recipe (2)

Step 1: Whip heavy whipping cream until stiff peaks form in a medium mixing bowl, then set aside.

Tip: Do not use a warm bowl or utensils, or the heavy cream may not form stiff peaks
Keto Pumpkin Fluff Fat Bombs Recipe (3)

Step 2: In a separate bowl, add cream cheese, pumpkin puree, pumpkin pie spice, vanilla, and Swerve confectioners, then mix on medium speed until smooth.

Tip: Make sure the cream cheese has been completely softened otherwise, it will be chunky, and your mousse won’t be fluffy and smooth.

Keto Pumpkin Fluff Fat Bombs Recipe (4)

Step 3: Add the pumpkin cream cheese mixture to the whipped cream and mix on medium speed until fluffy.

Keto Pumpkin Fluff Fat Bombs Recipe (5)

Step 4: Grate chocolate shavings on top.

Keto Pumpkin Fluff Fat Bombs Recipe (6)

Step 5: Optional: Add pecans and Lily’s Chocolate Chips.

Tip:Best if kept in the refrigerator overnight and served the next day.


Pumpkin is a winter squash that can be incorporated into various dishes and desserts! Unlike other winter squashes, Pumpkin is relatively low in carbs (4-12g of carbs per 100 g of pumpkin) and can be incorporated into a keto diet! That being said, make sure you are keeping track of your portions. Keto pumpkin mousse only uses ¼ cup of pumpkin puree spread across six servings, making it a little less than three net carbs per serving.

MORE Fat Bomb Keto Desserts

Keto bombs are versatile and a great way to add fat to your keto diet to help you stay full. If you liked these pumpkin fluff fat bombs, try some of my other recipes. With so many different recipes, you will always be able to find a keto bomb to hit the spot, no matter your craving.

  • Mocha Fat Bombs
  • Strawberry Fat Bombs
  • Lemon Fat Bombs
  • Peanut Butter Fat Bombs
  • Keto Chocolate Mousse


Keto Pumpkin Pie Bars with Cream Cheese Icing

Keto Pumpkin Pancakes

Best Keto Pumpkin Bread Recipe

More Keto Lifestyle Tips

If you are just getting started following a keto diet and want more information, there are tons of fantastic resources. Amazon has several excellent books you may want to check out here. You can also check out our list of healthy fats for the keto diet to learn more about how high fat works for your body.

If you are still skeptical about the keto lifestyle, check out the five benefits of the keto diet that we believe are great for your health.

Keto Pumpkin Fluff Fat Bombs Recipe (7)

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Easy Keto Pumpkin Mousse Recipe

This easy-to-makeKeto Pumpkin Mousse recipeis a must all year long! Rich and full of pumpkin spice flavor, this fluffy pumpkin keto dessert with cream cheese is delectable.

Prep Time20 minutes mins

Total Time20 minutes mins

Course: Dessert

Cuisine: American, casual

Keyword: Keto Pumpkin Mousse

Servings: 6

Calories: 275kcal

Author: Kasey Trenum



  • Whip heavy whipping cream until it forms stiff peaks in a medium mixing bowl, then set aside.

  • In a separate bowl, add the softened cream cheese, pumpkin puree, pumpkin pie spice, and Swerve sweetener, then mix on medium speed until smooth.

  • Add the cream cheese pumpkin mixture to the whipped cream and mix on medium speed until fluffy.

  • With a cheese grater or zester, grate the sugar-free chocolate shavings on top of the pumpkin mousse.

  • Optional: Add pecans and Lily's Chocolate Chips

  • Best if kept in the refrigerator overnight and served the next day.



The sugar alcohols from the keto-friendly sweetener are not included in the nutritional information since most subtract to calculate net carbs.

The chocolate shavings and pecans are optional, so they are not included in the nutritional information.


Calories: 275kcal | Carbohydrates: 3g | Protein: 4g | Fat: 27g | Saturated Fat: 17g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Cholesterol: 83mg | Sodium: 130mg | Potassium: 114mg | Fiber: 0.4g | Sugar: 3g | Vitamin A: 2681IU | Vitamin C: 1mg | Calcium: 69mg | Iron: 0.3mg

Tried this recipe?Mention @kaseytrenumblogger or tag #kaseytrenumblogger!

Keto Pumpkin Fluff Fat Bombs Recipe (8)

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Keto Pumpkin Fluff Fat Bombs Recipe (2024)


How many fat bombs can I eat a day on keto? ›

“Fat bombs should be something you use around your training or when you're in a bind on-the-go,” she adds. “Generally, one to three per day will be sufficient,” says Garrison.

Do fat bombs break ketosis? ›

If you aren't familiar with fat bombs, they are low-carb, high-fat, low-sugar treats made with only keto-friendly ingredients, designed to replicate high-carb goodies by providing keto substitutes in place of normal dessert ingredients. The best part is, they won't take you out of ketosis.

Are keto fat bombs healthy? ›

Fat bombs are snacks you make at home with keto-friendly ingredients that satisfy your cravings, deliver a boost of energy and keep you on track with your goals. Healthful ingredients in fat bombs help you manage your weight, keep your blood sugar stable, boost your workout and help you feel fuller.

How much sugar is in keto fat bombs? ›

With zero added sugar and an MCT Oil blend, Keto Wise Fat Bombs are the best-tasting, easiest snack to fuel your day. Keto Wise Fat Bombs help you stay in fat burning ketosis with 7g fat per serving.

Do fat bombs help you lose weight? ›

If you're eating fat bombs to lose weight, you need to eat them as part of a low-carb diet. They can't do their job if you're loading up on carbs! Eat them once a day as a snack or to up the level of healthy fats in your diet. Many people eat one for breakfast or lunch on the go—and they're full.

Can you eat too much fat on ketosis? ›

A final guideline: Even if you're on keto, portions of fat still matter, says Jill Gullotta, RDN, the founder of Jill Gullotta Nurition in White Plains, New York. “How much you specifically eat depends on your calorie needs and goals, but overconsuming fat can cause weight gain,” she says.

How often should you eat keto fat bombs? ›

“Generally, one to three per day will be sufficient,” says Garrison. What happens if I don't eat enough fat on keto? Fat are main fuel source for the body when you are on a keto diet.

When should I eat a fat bomb on keto? ›

You can eat more keto fat bombs if they are for day-time snacking, or a pre and post-workout energy booster, but limit intake if it's part of your main meal or a dessert.

Can you eat too many keto fat bombs? ›

Yet, consuming too many high-calorie ketogenic snacks like nuts, nut butter, fat bombs, cheese and jerky may cause your weight loss to plateau. Though these snacks are healthy in moderation, it's best to choose lower-calorie options if you're having more than one snack session per day.

How do you satisfy a sweet tooth on keto? ›

Satisfy your sweet tooth with keto-friendly sweet snacks like a small piece of dark chocolate or berries with cream. Look for a snack with some protein, if possible, and some fat. Even though you might be craving sugar, grabbing some keto-friendly berries might not be the best choice right before a workout.

Can you eat peanut butter on keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Can you eat Jif peanut butter on keto? ›

Jif's no-added-sugar offering contains 17 grams of fat, 8 grams of protein, 7 grams of carbs, and 2 grams of natural sugar per serving. Both follow the set keto ratio making them keto-approved.

How much sugar will ruin ketosis? ›

One of the main principles of the keto diet is to limit carbohydrate intake, which includes sugar. However, there is no one-size-fits-all answer to how much sugar you can have on keto. Limiting your sugar intake to 20 to 30 grams daily or less is recommended to stay in ketosis.

Why do you eat fat bombs on keto? ›

Fat bombs, on the other hand, are so high in fat and low in protein that they will help you burn more fat for fuel and stay in ketosis. This provides ketogenic diet newcomers with a ketosis kick start and long term ketogenic dieters with an increase in energy and weight loss.

Can I eat Chocolate on a keto diet? ›

Yes, you can eat chocolate on a keto diet, but it should ideally be dark chocolate with a high cocoa content (over 70%) and low in sugar. It's essential to consume it in moderation to stay within your daily carbohydrate limits. Always ensure to check the nutritional label before indulging.

Can you eat fat bombs at night? ›

They make for a great bedtime snack, leading to sustained ketosis overnight. In addition, Fat Bombs decrease food prep time because you can make one large batch consisting of four or fewer ingredients.

How many carbs will kick you out of ketosis? ›

Eating more than 50 grams of carbs may disrupt ketosis.

With keto diets, however, carb restrictions vary from person to person. Some people can eat more and still stay in ketosis, whereas others may need to restrict their carb intake more in order to stay in ketosis.

How many carbs in a fat bomb? ›

Keto Peanut Butter Cup Fat Bombs (1 fat bombs) contains 4.8g total carbs, 1.5g net carbs, 21.1g fat, 1.7g protein, and 202 calories.

How many keto powder sticks per day? ›

Now there's an easy way to keep your ketone levels strong, help your body burn fat for fuel and lose the weight. Just take one powder stick in the morning and one powder stick in the afternoon and you're on your way to extra energy, appetite suppression, mental clarity and fat-burning madness!


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