Healthy Vegan Pumpkin Pie Mousse that’s Allergy- and FODMAP-Friendly


This vegan pumpkin pie mousse recipe is from the innovative new cookbook, Low-FODMAP and Vegan: What to Eat when You Can’t Eat Anything by Jo Stepaniak. It’s a comforting dessert that’s healthy enough for breakfast, but still a real treat.

Healthy Vegan Pumpkin Pie Mousse Recipe that's Gluten-Free, Allergy-Friendly, and FODMAP-Friendly

Healthy Vegan Pumpkin Pie Mousse that’s Allergy- and FODMAP-Friendly

I’ve been a big fan of Jo Stepaniak for many, many years, and am intimately familiar with the Low-FODMAP diet. The Low-FODMAP Diet is an elimination diet to see if groups of short-chain carbohydrates are causing distress for IBS patients. A recent clinical trial showed that over 60% of patients diagnosed with IBS had “meaningful improvement” on a Low-FODMAP diet.

That said, the initial foods to avoid on a Low-FODMAP diet is very, very extensive. It includes wheat, lactose-containing dairy, legumes, garlic, onions, and many more plant-based foods. It isn’t easy. The diet DOES permit meat, fish and eggs without limitation. So I was actually surprised to see someone tackle the topic of Low-FODMAP and Vegan. But if anyone can do it, Jo can.

Jo covers the essentials very well in the first several chapters of Low-FODMAP and Vegan. My only concern is that she “permits” a few foods that are listed as “high-FODMAP” by the founder of the diet, Sue Shepherd. Also, since many plant-based proteins are high-FODMAP, there is a heavy reliance on tofu and tempeh for protein in Low-FODMAP and Vegan. This could be conflictual for those who avoid or limit soy.

Nonetheless, Jo’s recipes are creative, enticing, and for the most part, a great addition to almost anyone’s Low-FODMAP diet. They range from quick and simple to multi-faceted and adventurous. Just a few that caught my eye include:

  • Sample Recipe (Vegan Pumpkin Pie Mousse) from the Low-FODMAP and Vegan CookbookHerbed Tempeh Nuggets
  • Tan Tan Spice Mix (plus other spice / herb blends)
  • Good-to-Your-Gut Sriracha (and Ketchup!)
  • I Can’t Believe It’s Not Cheese Spread
  • Millet Porridge
  • Roasted Veggies with Dilled Lemon-Caper Sauce
  • Baked Zucchini and Potatoes with Greek Tofu Feta
  • Eggplant and Spinach Bolognese with Pasta
  • Warm Nut Butter Gravy
  • Creamy Vegetable Soup

And let’s not forget dessert! You’ll find a little smattering of healthier sweets, like the Vegan Pumpkin Pie Mousse recipe below.

Special Diet Notes: Vegan Pumpkin Pie Mousse

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, soy-free, vegan, plant-based, and vegetarian.

For nut-free & peanut-free vegan pumpkin pie mousse, you can swap in sunflower seed butter. Sunflower seeds are still considered low-FODMAP.

5.0 from 1 reviews
Vegan Pumpkin Pie Mousse
Prep time
Total time
I’m a firm believer in dessert for breakfast, especially if it’s wholesome but tastes decadent. Of course, this light, silky mousse also makes a delicious snack or after-dinner dessert.
Recipe type: Dessert
Cuisine: American
Serves: 2 servings
  • 1 ripe banana, broken into pieces
  • ½ cup canned pumpkin purée or sweet potato purée
  • ¼ cup light coconut milk or low-FODMAP dairy-free milk beverage
  • 2 tablespoons unsalted creamy peanut butter
  • 2 tablespoons pure maple syrup
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground ginger
  • 1⁄8 teaspoon ground nutmeg
  • Pinch ground cloves or allspice
  1. Put all the ingredients in a blender or food processor and process until smooth.
  2. Spoon the mixture evenly into two small custard cups.
  3. Serve the pumpkin pie mousse immediately or cover tightly and chill for up to 3 hours.
Pecan Pie Mousse Option: Sprinkle 1 heaping tablespoon of chopped toasted pecans over each serving.

Leftover Tip: Don’t know what to do with the remaining pumpkin purée? Just freeze it in half-cup portions. That way, you can defrost it overnight in the fridge and be ready to make this scrumptious mousse first thing in the morning. Alternatively, use leftover pumpkin purée in a Pumpkin Pie Smoothie.

This recipe has been reprinted with permissions from Low-FODMAP and Vegan by Jo Stepaniak. Book Publishing Company, 2016.

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About Author

Alisa is the founder of, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.


  1. Pingback: Pumpkin Pie Butter Recipe (Naturally Dairy-Free, Allergy-Friendly & Easy)

    • Yes, see the Special Diet Notes right above the recipe for the peanut-free / nut-free option Elizabeth! I always include this whenever it is a simple swap or something we have fully tested.

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