PROTEIN Pineapple Upside-Down Cake Recipe (Low Fat)

Protein Pineapple Upside-Down Cake Recipe
Written by The Protein Chef

If you like pineapple then you’re going to love my healthy, delicious, and high protein pineapple upside-down cake recipe! A sure way to kill any pineapple and/or sweet craving you might have that day.

Here is the recipe:

  • 1 1/2 Cups (120g) Rolled Oats
  • 1 Large Whole Egg
  • 1 Large Egg White
  • 1 Teaspoon Vanilla Extract
  • 2 Scoops (60g) Vanilla Protein Powder
  • 1 Teaspoon Baking Soda
  • 1 Tablespoon Baking Powder
  • 1/4 Teaspoon Salt
  • 1/2 Cup Sweetener
  • 2 Tablespoons (24g) Chia Seeds
  • 1 Cup (8 Ounces) Sugar Free Vanilla Coconut Milk (or Regular Milk/Other Milk Substitute)
  • 1/2 Cup (122g) Unsweetened Apple Sauce
  • 1 1/2 Tablespoons Pure Honey (1/2 TBSP in the mix and 1 TBSP on top of the pineapple layer)
  • 20 Ounces (567g) Unsweetened Crushed Pineapple

Calories in the WHOLE recipe:

  • Calories: 1445
  • Fat: 25g
  • Saturated Fat: 7g
  • Sodium: 498mg
  • Carbs: 218g
  • Fiber: 30g
  • Sugar: 113g
  • Protein: 87g

Calories per slice (if you make 10 slices)

  • Calories: 144.5
  • Fat: 2.5g
  • Saturated Fat: .7g
  • Sodium: 49.8mg
  • Carbs: 21.8g
  • Fiber: 3g
  • Sugar: 11.3g
  • Protein: 8.7g

Add all of your ingredients aside from the Unsweetened Crushed Pineapple and 1 Tablespoon Pure Honey into either a food processor or large mixing bowl. If you’re using a large mixing bowl then you’ll want to turn your Rolled Oats into oat flour by blending/processing them beforehand. Process/mix everything together. Take out a 9” cake pan. Drain your Unsweetened Crushed Pineapple. Put your drained Unsweetened Crushed Pineapple into the bottom of the cake pan. Add the 1 Tablespoon of Pure Honey on top of it. Pour in your mix leaving at least 1/4” of the cake pan visible. Bake on 350°F/176°C for 30:00-40:00. Let cool and then flip upside down onto a plate. Enjoy!


  • Top with whipped cream, cool whip, ground cinnamon, other fresh fruit, nuts, and/or protein frosting!

About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.


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