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three jars of pumpkin mousse with pumpkins and fall leaves in background and cinnamon sticks in foreground

Creamy Healthy Plant-Based Pumpkin Pie Mousse with cashews

Course: Dessert, Snack
Cuisine: American
Keyword: healthy pumpkin pie, pumpkin mousse, vegan pumpkin pie
Prep Time: 20 minutes
Cook Time: 5 minutes
cooling time: 4 hours
Total Time: 4 hours 25 minutes
Servings: 6
Calories: 205kcal
Author: Cindy Rainey
You are NOT going to believe what this pumpkin pie mousse is made out of! We use cashews, pumpkin, dates, maple syrup all the right spices, along with a secret ingredient: cauliflower! For a smooth creamy pumpkin dessert you can feel good about serving your crew.
Print Recipe


  • Pressure Cooker
  • high-speed blender


  • 10 ounces cauliflower about 4 cups cut into pieces
  • ¾ cup raw unsalted cashews
  • 1 cup pumpkin puree pure - not seasoned
  • 1 cup plant milk I use oat milk
  • ¼ cup maple syrup
  • 4 Medjool dates pitted
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon lemon juice
  • ¾ teaspoon cinnamon
  • ¾ teaspoon salt
  • 1 teaspoon vanilla extract


  • Take the pits out of the dates and discard. Cut the cauliflower into bite-sized pieces if not purchased already cut.
  • Place all of the ingredients except for the vanilla in the Instant Pot or other pressure cooker: the cut cauliflower, raw unsalted cashews, pumpkin puree, plant milk, pitted dates, maple syrup, ,pumpkin pie spice cinnamon, lemon juice, and salt.
  • Close the lid and vent and using manual set to high pressure for 5 minutes. It will take about 10 minutes to come to pressure.
  • After the Instant Pot comes to pressure and counts down for five minutes, carefully do a quick release and open the lid.
  • Carefully ladle the hot ingredients into a high capacity blender. You can also use a food processor - but a blender works fine for this recipe.
  • Add the vanilla and blend/process on high for a few minutes until the pumpkin mousse is nice and smooth.
  • Refrigerate covered for about four hours until cooled. You can also swerve warm but I prefer this recipe cool.


You MUST disclose that this pumpkin mousse contains cashews to anyone you serve! Cashews are not normally found in a dessert such as this and someone might be allergic!
Let cool in a large container and NOT in individual serving dishes. This dessert tends to separate when cooling. Just give it a stir and THEN place in individual serving bowls right before serving.
This would be delicious topped with your favorite vegan whipped topping. For a WFPD topping, try my Coconut Milk Whipped Topping


Serving: 0.5cup | Calories: 205kcal | Carbohydrates: 32g | Protein: 5g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 365mg | Potassium: 479mg | Fiber: 4g | Sugar: 22g | Vitamin A: 6380IU | Vitamin C: 25mg | Calcium: 107mg | Iron: 2mg