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The Mississippi Muscle Pie

This macro friendly recipe was inspired by another childhood favorite, the Mississippi Mud Pie. As an Arkansas native, we have a special appreciation for our neighbors to the east. Without them, we’d be the fattest state in America. Appreciate it, y’all.

Jokes aside, this Mississippi Muscle Pie tastes amazing and packs a protein punch. I originally planned on making my own low-calorie marshmallow fluff, but everything I tried came out gummy and too much work. You know I like to keep things simple. And in this case, the potential calories saved aren’t worth the trouble in my mind.

You'll love this healthier, macro friendly recipe for Mississippi Mud Pie with 14 grams of protein, one gram of fat, and only 130 calories per slice.

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Healthy Mississippi Mud Pie Ingredients

Compared to my regular simple recipes, this will require a few more ingredients. But don’t worry, it’s easier than it looks. All you’ll need is a couple bowls and your stirring hand primed and ready.

You’ll notice our base is going to be pumpkin. If you haven’t tried the one-minute chocolate brownie, you may be thinking there’s no way you’re eating pumpkin and chocolate together. Seriously, you’ll never know it’s there.

healthy Mississippi mud pie recipe

Other than the pumpkin, the only other noteworthy ingredient is the apple sauce. This serves as our fat source alternative. You could swap this out for light butter or even regular butter or oil. Similar to the pumpkin, though, you’ll never know it’s there.

Check out my easy chocolate protein pancakes for more tips on swapping apple sauce for pumpkin and vice versa.

easy chocolate protein pancakes

Protein Powder

As you’ll see, I used vanilla protein powder and add cocoa powder like most of my chocolate recipes. I find this gives a more authentic chocolate flavor than using chocolate protein powder. If you decide to go with chocolate protein, however, you may want to omit the cocoa powder and add 1/4-1/2 scoop extra to make up for the volume.

You can use any protein you’d like, but if you’re using a plant based powder, you may want to add a bit more apple sauce to accommodate.

The macros were calculated with Gold Standard vanilla whey.

healthy mississippi mud pie recipe

Healthy Mississippi Mud Pie: The Mississippi Muscle Pie

Yield: 8 slices
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

A healthy Mississippi Mud Pie recipe with a huge protein boost.


Mississippi Mud Pie Base

  • 1/4 C (30g) All Purpose Flour
  • 2 scoops (64g) Protein Powder, vanilla
  • 5 Tbsp (25g) Unsweetened Cocoa Powder
  • 2-3 Tbsp Stevia or 0-Calorie Sweetener, to taste
  • 1/2 tsp Baking Powder
  • 1 C (240g) Canned Pumpkin
  • 1/4 C (60g) Unsweetened Apple Sauce

Marshmallow and Chocolate Topping

  • 1 1/3 C (45g) Mini Marshmallows
  • 1/2 C (120mL) Fat-Free Evaporated Milk
  • 2 scoops (64g) Protein Powder, vanilla
  • 3 Tbsp (15g) Unsweetened Cocoa Powder
  • 1-2 Tbsp Stevia or 0-Calorie Sweetener, to taste


  1. Preheat oven to 325 degrees F and spray a shallow baking dish or pie pan with nonstick cooking spray.
  2. Mix all "cake" ingredients together in a large bowl until a smooth batter is formed.
  3. Add batter to baking dish and bake on the bottom rack for 18-20 minutes or until it passes the toothpick test in the center. If it's slightly gooey, that's okay since you'll be cooking for a few extra minutes.
  4. While your base is in the oven, mix all chocolate topping ingredients minus the marshmallows in a medium-sized bowl. You'll want this to be thin enough to drizzle over the top, so add dry ingredients slowly. 
  5. Weigh or measure out 1.5 servings of marshmallows and set aside.
  6. After the 18-20 minutes, remove your base from the oven and add marshmallows to the top. Place back in the oven for an additional 5 minutes - or until the marshmallows have slightly melted but haven't browned on top.
  7. Remove from the oven for the final time and drizzle your chocolate topping over the top. Allow to fully cool (you can place in the fridge to shorten the process) before serving. 


Each slice has 4 Smart Points.

Nutrition Information:
Yield: 8 Serving Size: 1 slice
Amount Per Serving: Calories: 130Total Fat: 1gUnsaturated Fat: 0gCarbohydrates: 16gProtein: 14g

Want more kinda healthy recipes?

Follow me on Pinterest to see all of my recipes organized in one place with photos!

Don’t stop here. Check out other healthy sweets like my chocolate peanut butter protein pop tarts , double chocolate protein donuts, or chocolate cake protein donut holes.

And as always, if you make this for a post-workout snack or sweets fix, tag me in your creation on Instagram. I hope you enjoy!

You'll love this healthier, macro friendly recipe for Mississippi Mud Pie with 14 grams of protein, one gram of fat, and only 130 calories per slice.
You'll love this healthier, macro friendly recipe for Mississippi Mud Pie with 14 grams of protein, one gram of fat, and only 130 calories per slice.

Danielle Cyr

Sunday 24th of November 2019

Wanted to love this but all I could taste was pumpkin, I’m wondering if I could swap most of the pumpkin to applesauce since that might have a more subtle flavor. Also; I used a whey isolate and found it to be very tough. Will have to try again with a whey/casein blend.


Thursday 9th of August 2018

This was so good. I do recommend adjusting the stevia content to maybe one less TBSP. Tastes sweet to me but also used a different protein powder so I know some can contain more sugars than others. Tastes good warm. I ate after getting out of the oven. I felt better eating this as dessert at work as opposed to an actual Mississippi Mud piewith double the calories, sugar and less protein. Fulfills the sweet tooth!

Mason Woodruff

Thursday 9th of August 2018

Thanks for the feedback! Most of my more recent recipes omit stevia or low cal sweeteners altogether. Some like super sweet and others not so much. Ah, the struggles of recipe development!:)

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