Almost Guiltless Key Lime Pie

Monday, February 9th, 2009

If you’ve been strict with your diet, there’s going to come a time when you deserve a break.  A cheat meal in the bodybuilding world.  But let’s notKey Lime Pie take cheating to the extreme!  Here’s an almost guiltless key lime pie that will satisfy your sugar cravings without being too sweet.  When compared to the store bought brands, this one comes in at 10 g LESS fat than most commercially available alternatives.  It’s cheap to make and easy as pie!

Who said that having your dessert had to be unhealthy?  These recipes are as close as you can come to making the argument that cheating is actually good for you.

Makes 8 servings


  • 4 sheets of low-fat honey graham crackers, crushed into crumbs
  • 1 cup quick oats
  • 1/2 cup applesauce
  • 1 teaspoon ground cinnamon
  • 3 egg yolks
  • 1 can (~14 ounces) fat-free condensed milk
  • 1/2 cup key lime juice
  • 2 cups fat-free frozen whipped topping, thawed


Step 1: Preheat the over to 350°F.  In a large bowl, combine the cracker crumbs, oats, apple sauce, and cinnamon.  Mix well.

Step 2: Set aside 1 tablespoon of the crumb mixture.  Pour the rest into a 9″ x 11/2” nonstick pie pan.  Use the back of a spoon to press it evenly into and along the sides of the pan to form a crust.

Step 3: Bake for 15 minutes.

Step 4: In a bowl, combine the egg yolks, condensed milk and juice.  Whisk until smooth.

Step 5: Reduce the oven heat to 250°F.  Pour the filling into the crust.  Bake for 40 minutes or until the filling is firm to the touch.

Step 6: Let cool completely on a wire rack.  Refrigerate for 4 to 6 hours or until totally chilled.

Step 7: Top with an even 2″ layer of whipped topping.  Sprinkle with the reserved 1 tablespoon of crumb mixture (if you saved it).


Each serving contains:

  • 272 calories
  • 7 g protein
  • 53 g carbohydrates
  • 3 g total fat
  • 1 g saturated fat
  • 2 g fiber
  • 113 mg sodium


You can add more cinnamon, change the type of crackers or use different combinations of the whipped topping.  I used a no fat version which I initially thought would be awful considering that no fat stuff is normally bad but it turned out alright.

Be careful not to overcook it.  40 minutes is plenty of time.  It should be solid to the touch but not hard.


While this could be considered a darn healthy post-workout meal (at least by some standards) take it easy on this one.  Especially if you are trying to get lean.  Try and limit yourself during a lean-out phase to just 2 servings over a 2 week period.  Or whatever you feel fits into your food scheduled based on your calculations.  Even with a healthy dessert such as the key lime pie, those calories can add up quickly and shoot your right over your goals for the day.  Just keep a keen eye on that and you’ll do just fine.  This one is excellent for family functions when you are tasked with bringing the dessert.  Now it’s healthier and you can eat it too.

Key Lime Pie from Muscle Chow

If you want other alternatives to the above and some really good bodybuilding meals, weight gain shakes and healthy meals that are super easy to make… I would recommend you take a look at this book.

Men’s Health Total Fitness Guide 2008 Muscle Chow

Before I found Muscle Chow, I kinda went from website recipe to website recipe. Or to overly complicated cookbooks that were not for bodybuilders trying to get lean or build muscle. Greg Avedon nailed it with this and wrote to the married guy or single guy who can’t cook but wants to cook something in order to build muscle. It was so incredibly simple to follow. I am not a cook or chef by any means. My biggest accomplishment was grilled chicken and burgers. This is so stinking simple to use. It doesn’t have a ton of ingredients and you’ll find that many of the recipes use the same foundations. Meaning, less big trips to the store. Many of them are only 4 steps. They taste great and are low in fat and sodium. Perfect for that lean look.   Armed with this, I cannot go wrong. Awesome book. Changed my life in the kitchen.  Check out Muscle Chow.

To Your Health,

Marc David
“The NoBull Muscle Guy”

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