The Mississippi Muscle Pie
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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.
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.
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.
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: The Mississippi Muscle Pie
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
Preheat oven to 325 degrees F and spray a shallow baking dish or pie pan with nonstick cooking spray.
Mix all "cake" ingredients together in a large bowl until a smooth batter is formed.
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.
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.
Weigh or measure out 1.5 servings of marshmallows and set aside.
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.
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.
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!