To make a Jell-O pudding poke cake, bake the cake, poke holes in it at regular intervals, pour pudding over the top, and refrigerate. It can consist of any combination of cake and Jell-O flavors. The use of sugar-free, fat-free pudding and fat-free milk reduces sugar, calorie and fat content.
Preheat the oven to 350 degrees Fahrenheit. Use a hand mixer to combine a two-layer-size package of cake mix, 1 1/3 cups of water and two egg whites in a medium mixing bowl. Use cooking spray to coat a 13- by 9-inch baking pan, and fill it with the mixture. Bake the cake for 35 minutes or until a toothpick inserted into the center is clean when removed. Make holes at 1 inch intervals with the handle of a wooden spoon or using a turning motion after inserting a drinking straw.
Combine two 1.4-ounce packages of Jell-O instant pudding mix with 4 cups of cold milk, and whisk the mixture for two minutes. Pour half of the pudding into the holes in the cake. Set the remaining pudding aside to thicken slightly. Spread the rest of the mixture over the top of the cake. Refrigerate the cake for at least one hour prior to serving.