This post may contain affiliate links. Please read our disclosure policy.
This WW Pumpkin Mousse Fluff (also known as pumpkin fluff) has been floating around Weight Watchers meetings/workshops for years, and for good reason. It’s sweet, creamy, and full of pumpkin spice flavor — all for just a couple of Points.
I love how quick and easy it is to whip up with just 5 simple ingredients. You don’t even need a mixer — a whisk and bowl are all it takes. Perfect for when you’re craving pumpkin pie flavors without the work (or the calories).
It’s one of my go-to fall Weight Watchers desserts for Halloween, Thanksgiving, or anytime I want a pumpkin fix.
Ingredients & Substitutions
- Canned pumpkin — Make sure to use 100% pure pumpkin, not pumpkin pie filling.
- Sugar-free instant pudding mix — Vanilla or butterscotch both work. You could also try cheesecake or white chocolate flavors.
- Pumpkin pie spice — Or use your own blend of cinnamon, nutmeg, ginger, and cloves.
- Fat-free Cool Whip (or other whipped topping) — Helps keep the Points low, but you can use regular if you don’t mind extra calories.
- Skim milk (or dairy-free alternative) — Almond, soy, or oat milk all work.
WW Points & Nutrition
Per serving (with sugar-free pudding, fat-free Cool Whip, and skim milk):
- Calories: 65
- WW Points: 2 To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.) - Old Points: 2 PointsPlus
Note: Using regular pudding, whole milk, or full-fat Cool Whip will increase Points. Always adjust based on your ingredients.
How to Make WW Pumpkin Mousse Fluff Step-by-Step
Step 1: Mix the base
In a medium bowl, whisk together the pumpkin, dry pudding mix, milk, and pumpkin pie spice until smooth.
Step 2: Fold in whipped topping
Gently fold in the Cool Whip until the mixture is light and fluffy.
Step 3: Chill & serve
Spoon into small dessert dishes or cover and refrigerate until ready to enjoy.
Recipe Notes & Variations
- Richer mousse: Beat in ½ cup light cream cheese before folding in the whipped topping.
- Different pudding flavors: Try cheesecake, white chocolate, or even butterscotch for a twist.
- Make it dairy-free: Use coconut whipped topping and almond or oat milk.
Serving Suggestions
This pumpkin fluff is endlessly versatile:
- As a dip with apple slices or graham crackers.
- Layered into a trifle with cake cubes, fruit, or cookie crumbs.
- Spread between two cookies for pumpkin whoopie pies.
- Spoon into a graham cracker crust for a no-bake pumpkin mousse pie.
- In mini phyllo shells for bite-sized pumpkin tartlets.
- As a fun topping for pumpkin cupcakes.
If you’ve made this low fat Pumpkin Mousse Fluff, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.
Pumpkin Mousse Fluff Recipe
Ingredients
- 1 package (4-serving size) fat-free sugar-free instant vanilla or butterscotch pudding mix
- 3/4 cup skim milk
- 1 can (15 ounces) pumpkin puree
- 1 teaspoon pumpkin pie spice
- 2 cups fat free whipped topping, thawed (such as Cool Whip or Tru-Whip)
Instructions
- In a large bowl, whisk together the pudding mix milk, pumpkin and pumpkin pie spice until well blended.
- Gently fold in the whipped topping, one third at a time.
- Pour the mixture into a large bowl or small serving dishes.
- Chill for at least 30 minutes before serving.
Notes
(Must be logged into WW on a smartphone or tablet.) 2 PointsPlus (Old plan) If you want richer mousse, beat 1/2 cup light tub-style cream cheese into the pudding mix before adding the milk. (This will add 30 calories and 2 grams of fat per serving.)
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
More Easy Healthy Pumpkin Recipes
If you loved this WW Pumpkin Fluff, you might also enjoy:
- Creamy Pumpkin Yogurt Parfaits — a fancier variation of this light & delicious pumpkin fluff everyone will love.
- WW Friendly Pumpkin Desserts — a roundup of easy pumpkin treats.
- 2-Ingredient Pumpkin Spice Cake Mix Muffins — a WW classic that couldn’t be easier.
- 3-Ingredient Baked Pumpkin Spice Latte Donuts — light, fluffy, and full of fall flavor.
Discover More WW-Friendly Recipes
Make healthy comfort food easier with my Slow Cook Yourself Slim Ultimate eBook Bundle — packed with simple, WW-friendly recipes designed for busy cooks.
From Tara on Facebook: I’ve been using half Greek yogurt half cool whip to cut points and add protein. We follow a no milk recipe. I stir dry pudding into 4 oz yogurt add pumpkin and them fold in cool whip. Cheesecake pudding and white chocolate this year bc I can’t find vanilla on the shelf.
Great way to have a fall treat and not feel guilty.
Can you use fat free yogurt instead of milk
Hi Sandra, I think it would turn out too thick with yogurt instead of milk. ~Martha
love this. But how long does it keep in the refrigerator?
Hi Rita, It will be fine for several days in the fridge. ~Martha
Can this dessert be frozen?
Hi Erin, I haven’t tried it, but I think NOT. I’m afraid it would separate when thawed. ~Martha
love it and so do great grandkids!