Post Workout Snacks: Microwaveable High Protein Apple Pie Recipe

Post Workout Snacks: Microwaveable High Protein Apple Pie Recipe

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With fall in the air, I’ve taken a dive into the world of pies in an attempt to make macro-friendly versions of popular pies. In this case, we have a high protein apple pie that’s microwaveable. I’ve called it a post-workout because it’s high in both protein and carbs when compared to other options like the chocolate protein pie. Don’t worry, though, I’ll cover a few ways to bring the carb content down.

high protein apple pie recipe

Protein Apple Pie Ingredients

As you’ll see in the recipe, you can go two routes when making your pie. Either crust mixed in or crust at the bottom. If you’re looking to reduce the carbs in this recipe, I suggest cutting the graham cracker crumbs in half and mixing them in with your protein and apple pie filling. That will save you 10+ carbs and 50 calories.

Speaking of apple pie filling, we’ll be using a sugar-free filling. Duncan Hines (pictured below) is the most common sugar-free apple pie filling I’ve come across. With only 35 calories for 85g, this is a high-volume superstar. They also make a cherry pie filling, which I used to make the oven baked cherry protein pie.

high protein apple pie recipe

You can use any protein you’d like. A cinnamon flavored protein would work well here, but I used vanilla and added ground cinnamon. As for protein recommendations, I go with Optimum Nutrition Gold Standard Whey and/or Dymatize’s Whey or Elite XT blended protein. They’re reputable brands that have been around forever.

The macros in this recipe were calculated with Gold Standard.

5 from 1 vote

High Protein Apple Mug Pie

Prep Time 3 minutes
Cook Time 2 minutes
Total Time 5 minutes


  • 1 serving (26g) Graham Cracker Crumbs
  • 2 Tbsp Unsweetened Apple Sauce
  • 1 scoop Protein Powder vanilla
  • 2 servings (170g) No Sugar Added Apple Pie Filling
  • 1 tsp Cinnamon


  1. Spray a mug (10-12oz) with nonstick cooking spray.

  2. If you'd like a crust on the bottom, mix graham cracker crumbs and apple sauce together and press into crust with the backside of a spoon or your fingers. If you'd like the crust cooked into your pie for a more even flavor (my preference), just mix everything together. 

  3. Once you've either made your crust and added your pie filling + protein mixture or mixed all ingredients in your mug, cook in the microwave for 2 to 2.5 minutes in 30-second intervals. If you use a taller mug, you may not need to go in intervals as this is only to prevent your pie from spilling over.

  4. Top with fat-free whipped topping or low-fat frozen yogurt if you're feelin' froggy and have the calories to spare.

Recipe Notes

290 Calories | 25P | 41C | 3F

If you make this for a post-workout snack or sweets fix, tag me in your creation on Instagram.

P.S. If you’re interested in learning more about nutrition for fitness and healthy living, I’ve put together a free eBook on the topic. It covers everything from calculating your metabolic rate, calorie and macronutrient needs, diet strategies, as well as food guides and recipes. You can learn more about Nutrition Made Easy 3.0 here or enter your info below to download your copy.

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