Protein Pineapple Upside-Down Cake

10 Slices144 cals

Craving pineapple cake? Try our easy to make and healthy spin on one of our favorite classic desserts! This Protein Pineapple Upside-Down Cake recipe is made with common ingredients, packed with bodybuilding macros, and tastes just as good as it looks!

You’re going to need either a food processor or mixing bowl and a cake pan to make this one. If you don’t have either, there’s links below in the recipe card to both!

Add right into your food processor or mixing bowl 1 1/2 cups of rolled oats, 1 large whole egg, 1 large egg white, 1 teaspoon of vanilla extract, 2 scoops of a vanilla protein powder, 1 teaspoon of baking soda, 1 tablespoon of baking powder, 1/4 teaspoon of salt, 1/2 cup of your choice sweetener, 2 tablespoons of chia seeds, 1 cup of unsweetened vanilla milk substitute, 1/2 cup of unsweetened apple sauce, and 1/2 tablespoon of honey.

If you’re making this in a mixing bowl make sure to use oat flour instead of rolled oats. You can quickly turn your rolled oats into oat flour by simply blending them until they look like flour.

Did you know chia seeds are a great source of fiber with 5 grams for every 60 calories?

Process or mix everything together until smooth.

Take out whatever you’re cooking your cake in and add 1 drained 20 ounce can of unsweetened crushed pineapple into the bottom of it. Make sure to evenly distribute it across the bottom of your pan.

Top your crushed pineapple with 1 tablespoon of honey then pour your protein pineapple upside-down cake mix into your pan. The pan should be big enough to leave at least 1/4” from the top (so it can rise).

Put your cake into the oven on 350F/176C for around 30-40 minutes.

To check if it’s done, insert either a toothpick or knife into the center of your cake and if it comes out clean your protein pineapple upside-down cake is done!

Let your cake cool, portion it out, and optionally top it! I like topping mine with some whipped cream or topping and ground cinnamon. Let us know what you top yours with in the comments below.

Adding even more protein to this recipe by topping your cake with our High Protein Frosting recipe!

Protein Pineapple Upside-Down Cake Recipe

Protein Pineapple Upside-Down Cake

Our healthy spin on a classic dessert! This Protein Pineapple Upside-Down Cake recipe is easy to make with rolled oats and diet friendly.
5 from 5 votes
Print Pin Rate Save Recipe
Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes
Course: Dessert
Cuisine: American
Keyword: healthy, pineapple, protein cake, upside down
Servings: 10 Slices
Calories: 144kcal
Cost: $4

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  • 1 ½ Cups Rolled Oats
  • 1 Large Whole Egg
  • 1 Large Egg White
  • 1 Teaspoon Vanilla Extract
  • 2 Scoops Protein Powder - Vanilla
  • 1 Teaspoon Baking Soda
  • 1 Tablespoon Baking Powder
  • ¼ Teaspoon Salt
  • ½ Cup Sweetener
  • 2 Tablespoons Chia Seeds
  • 8 Ounces Milk Substitute - or Milk
  • ½ Cup Unsweetened Apple Sauce
  • 1 ½ Tablespoons Honey
  • 20 Ounces Pineapple - Unsweetened Crushed


  • Add all of your ingredients aside from the Crushed Pineapple and ½ Tablespoon Honey into either a food processor or large mixing bowl
  • Turn your Rolled Oats into oat flour by processing or blending them
  • Process or mix everything together
  • Take out a 9” cake pan
  • Place your Crushed Pineapple into the bottom of the cake pan
  • Add your ½ Tablespoon Honey on top of it
  • Pour your mix in
  • Bake it on 350F/176C for 30-40 minutes
  • Flip it upside down onto a plate once it cools



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


Calories: 144kcal | Carbohydrates: 21.8g | Protein: 8.7g | Fat: 2.5g | Saturated Fat: 0.7g | Sodium: 49.8mg | Fiber: 3g | Sugar: 11.3g


  1. John Sullivan on December 31, 2021 at 1:19 pm

    5 stars
    Sadly I made this and on my end I used ten grams more applesauce and I drained the can of pineapple but not the contents so it came out mushy on my end.

    • Derek Howes on February 23, 2022 at 2:41 pm

      Oh no! Did you end up giving it another try?

  2. victor on October 21, 2020 at 5:45 am

    a long time after the post was published, but maybe I am lucky, can I replace whey with casein?

    • Derek Howes on October 22, 2020 at 11:55 am

      Hi Victor! You can absolutely use casein for this recipe! Hope you like it.

  3. Sandra on December 15, 2018 at 12:00 am

    I love your recipe. With just one improvement – I put one more egg white, mix egg whites separately and add them at the end, so the cake is softer and just wonderful!

  4. Michelle on August 31, 2015 at 12:00 am

    Can u just use oat flour instead of blending the roller oats? Would it still be 1 1/2 cups?

    • Derek Howes on September 1, 2015 at 12:00 am

      Yes, you can! You want to use the correct weight when converting…so in this case it would be 120g of Oat Flour!

  5. Melissa Sturm on July 20, 2014 at 12:00 am

    Do I need the honey

  6. katherine on July 16, 2014 at 12:00 am

    Loved this recipe!!! Thank you, thank you, thank you!
    Nice texture, moist and filling, and nice sweetness to it!! and very easy to make. It has been a lifesaver recipe for that sweet tooth craving. My husband loved it, my mom loved it, my coworkers loved it and my 7yr old daughter too!
    keep up the creative recipes!

  7. Michael on May 4, 2014 at 12:00 am

    Do you think it would change things if I used chocolate protein powder I use? or is vanilla the best b/c of it flavor for this recipie?

    • Derek Howes on May 5, 2014 at 12:00 am

      The vanilla flavor is complementing. I wouldn’t personally use chocolate but you could try it!

  8. Alejandra on November 26, 2013 at 12:00 am

    Are the chia seeds necessary? If so, do you have an idea for a possible substitute.. ground flax seeds perhaps?

    • Derek Howes on November 26, 2013 at 12:00 am

      Hi Alejandra! You’ll be fine without them!

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