Key Lime Pie

Key Lime Pie

Key Lime Pie

  • Today I'm going to teach you how to make a protein pie! Plus, it's high in fibre and low in sugar.
  • The recipe yields 4 servings.
  • I recommend you watch the short video at the bottom of this post before making the recipe.


key lime thumbnail


  • 4 pretty glasses
  • mixing bowl
  • spatula
  • Large Ziploc Bag
  • Measuring Cup
  • Grater (for lime zest)
  • Coffee/Nut grinder


  • Fibre 1 Cereal
  • 1 cup unsweetened vanilla almond milk (or your favourite equivalent)
  • 1.5 scoops BSN Syntha-6 Isolate Protein (Vanilla Ice Cream)
  • 1/2 cup lime juice
  • lime
  • 1 Tub (1 L or 8oz) of thawed Cool Whip Lite
  • optional: Cool Whip Lite Aerosol spray


Why BSN Syntha-6 Isolate?

  • It's 80% casein protein.
  • Casein protein is thick, which creates a better texture for the pie filling.

Nutritional Info:

This recipe makes 4 pies

So 1/4 of my recipe is:

calories 289, fat 10.5g, sat fat 0.2g, cholesterol: 7.5mg, sodium 226.9 mg, carbohydrates: 48.4g, fibre 16.1g, sugars 7.2g, protein 12.2g

I looked up the average calories in a 1/8th of a slice of a typical homemade key lime pie with graham cracker crust, and this is what I found: 550 calories, 21g of fat, 85g carbs, 1g fibre, 74g sugar, and 11g protein. So clearly, my version kicks butt, plus it's a bigger portion!

Written Recipe:

Prepare the crust:

  • Grind 2 cups of Fibre 1 Cereal in a coffee/nut grinder
  • Distribute an equal amount of ground cereal into the bottom of 4 glasses
  • Save some crust for a decorative topping later

Prepare the filling: 

  • Place the following into a large mixing bowl and mix by hand
    • 1 cup unsweetened vanilla almond milk (or your favourite equivalent)
    • 1.5 scoops BSN Syntha-6 Isolate Protein (Vanilla Ice Cream)
    • 1/2 cup lime juice
    • zest of a lime ~2 tsp
  • Fold in 1 tub of thawed Cool Whip Lite (use a spatula)
  • Spoon the filling into a large Ziploc bag. Cut the corner off the bottom of the bag and pipe an equal amount of filling into each of the 4 glasses
  • Place in the fridge until set ~2-6 hours, or if you are impatient, eat it like a pudding, or slap it in the freezer for 30 minutes.

Prepare the topping:

  • This is optional. But if you want to impress your company, top with:
    • Cool Whip Lite from the aerosol container
    • Sprinkle with the crust you saved from before
    • Top with a slice of lime
  • Note: I did my topping before I placed it in the fridge, but in hindsight, I realize it would have been more aesthetic to add my topping immediately before serving the pie.

Video Recipe:

Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!

1 Comment

  1. This was soooo good I only had 2 bites because my husband snatched it and didn’t give my glass back. LOL Thank you for remaking favorite recipes into delicious guilt free ones 🙂


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