High-Protein Pineapple Upside-Down Cake

I kept the pineapple rings and maraschino cherries in this High-Protein Pineapple Upside-Down Cake, then used a zero-calorie brown sugar substitute for the topping. The changes are in the batter: zero-sugar cake mix, Nutricost casein protein powder, and nonfat vanilla yogurt.

Each slice has approximately 190 calories and 14 grams of protein, including the pineapple and brown sugar-substitute topping. The cake stays soft after cooling, and the caramelized top gives it that familiar pineapple upside-down cake finish.

I baked mine in an 8-inch aluminum cake pan for exactly 45 minutes at 325°F, then waited 15 minutes before flipping it onto a plate. Follow those details closely so the cake is baked through and settled enough to turn out without cooling completely in the pan.

Try These Next

For another pineapple dessert, try my Healthy Cherry Pineapple Dump Cake. It gives you another way to put that pineapple-and-cherry combination to work.

Why You'll Love This Recipe

• About 14g protein per slice: The estimate is for one-eighth of the cake and includes the entire topping.
• Soft even after cooling: My cake stayed moist for several days in an airtight container.
• The classic pineapple topping: Five pineapple rings, five cherries, and three tablespoons of brown sugar substitute give it the recognizable upside-down cake look.
• Simple mixing method: There is no butter to cream and no separate frosting to make.

Ingredient Notes

Use the Cake Mix Dry

Measure 225g of dry cake mix. Do not prepare it using the eggs, oil, and water listed on the package. The ingredients in this recipe replace the box directions, and weighing the mix avoids guessing where the halfway point is inside the bag. If Pillsbury Zero Sugar is unavailable, Duncan Hines Keto Friendly Classic Yellow Cake Mix is a suggested alternative; texture and macros may vary by brand.

Use Casein Protein Powder

I used Nutricost casein, so that is the powder I recommend for recreating this batch. The nutrition estimate uses the vanilla version with a 32g scoop, making three scoops approximately 96g. Check your container's serving size instead of treating a cup measurement as an exact substitute. I have not tested this cake with whey or plant-based protein powder.

Nonfat Vanilla Yogurt

I used Light + Fit Zero Sugar nonfat vanilla yogurt, not Greek yogurt. Another nonfat yogurt can work, but its sweetness and thickness may differ. Keep the amount at ½ cup for the first batch.

Pineapple Rings and Reserved Juice

Drain the rings but save the juice. You need ½ cup of that juice in the batter, separately from the fruit arranged in the pan. Let excess liquid drain away before placing the rings over the sugar. Have pineapple left over? Save my 3-Ingredient Pineapple Protein Cookie.

Brown Sugar Substitute

Use a zero-calorie brown sugar substitute in the topping. Regular brown sugar also works, but three tablespoons add about 155 calories and 40g carbohydrates to the whole cake—roughly 20 calories and 5g carbs per slice. Results can vary by brand, and the cake is not sugar-free because the pineapple, juice, and cherries still contain naturally occurring or added sugars.

Why This Recipe Works

The batter combines cake mix and casein protein powder with eggs, yogurt, pineapple juice, and water, so the protein powder does not have to do the entire job of the cake mix.

The topping stays underneath the batter while baking. Pineapple juice flavors the crumb, and the fruit becomes the top layer after the cake is flipped. The result is a soft cake after cooling, not one that only feels moist while it is hot.

Equipment

Use an 8-inch round aluminum cake pan. That is the pan I tested. You will also need a digital kitchen scale, two mixing bowls, a whisk, a silicone spatula, oven mitts, and a heatproof serving plate wider than the cake pan.

Tools I Use for This Recipe

Nutricost Casein Protein Powder (Vanilla)

Casein adds protein while helping the cake keep a soft, structured crumb after cooling.

Duncan Hines Keto Friendly Classic Yellow Cake Mix

This is a convenient keto-friendly yellow cake mix option when Pillsbury zero-sugar mix is unavailable; brand differences may affect texture and macros.

Etekcity Digital Kitchen Scale

A scale makes it easy to measure exactly 225 grams of dry cake mix and confirm the protein-powder weight.

This post contains affiliate links. As an Amazon Associate, I earn from qualifying purchases.

How to Make High-Protein Pineapple Upside-Down Cake

1. Prepare the Pan and Fruit

Preheat the oven to 325°F. Coat the bottom and sides of an 8-inch round aluminum cake pan with cooking spray. Spread the brown sugar substitute evenly across the bottom, arrange the five drained pineapple rings in a single layer, and place a cherry in the center of each ring.

2. Mix the Wet Ingredients

Whisk the eggs, reserved pineapple juice, water, and yogurt together in a large bowl until combined. Measure the reserved juice instead of pouring in whatever remains in the can.

3. Combine the Dry Ingredients

In a separate bowl, whisk together the dry cake mix, casein protein powder, and baking powder. Break up any obvious clumps before adding the dry ingredients to the wet mixture.

4. Make the Batter

Add the dry ingredients to the wet ingredients and stir until combined. Scrape the bottom and sides of the bowl so no dry pockets remain. Gently spoon or pour the batter over the fruit and spread it evenly without disturbing the pineapple rings.

5. Bake for 45 Minutes

Bake at 325°F for exactly 45 minutes in the tested pan. The center should be set, and a toothpick inserted into the cake should come out without wet batter. Keep the lower temperature instead of turning up the heat to finish faster.

6. Wait 15 Minutes, Then Flip

Let the cake rest in the pan for 15 minutes. Loosen the edges, place a heatproof serving plate face-down over the pan, hold the plate and pan together with oven mitts, and invert in one controlled movement. Lift away the pan and carefully replace any pineapple that stays behind.

7. Cool and Slice

Let the cake finish cooling on the serving plate, then cut it into eight slices.

Expert Tips

• Separate the fruit from the measured juice: Drain the rings and reserve exactly ½ cup juice for the batter.
• Use the tested pan: The confirmed bake is for an 8-inch aluminum pan; another diameter or material may change the baking time.
• Grease the sides and bottom: The cake must release around its edge when inverted.
• Check the cake, not just the fruit: If pineapple moisture touches the toothpick, test another spot to distinguish juice from wet batter.
• Set a timer for the rest: Flip the cake after 15 minutes instead of letting it cool completely in the pan.

Variations and Serving Ideas

Keep the cake itself as written for the first batch, especially the casein, cake-mix weight, and pan size. A little whipped cream or vanilla ice cream works alongside the pineapple topping, but those optional additions are not included in the nutrition.

For a make-ahead dessert, bake and invert the cake as directed, then cool and store it. Do not leave it in the baking pan overnight and plan to flip it the next day.

Storage

Store the cooled cake covered in the refrigerator and eat it within 3–4 days. Let an individual slice sit out briefly before serving, or warm it gently in the microwave without making the topping scorching hot.

For longer storage, wrap cooled slices individually and freeze them in a sealed container, then thaw covered in the refrigerator. The texture of this particular cake after freezing has not been tested.

Frequently Asked Questions

Can I Use Whey Protein Instead of Casein?

That substitution has not been tested. This version uses Nutricost casein, so start there instead of assuming another powder will produce the same batter and finished cake.

Can I Use Regular Cake Mix?

Possibly, but that is a variation. The recipe and nutrition estimate use Pillsbury zero-sugar cake mix. Regular cake mix changes both the ingredients and nutrition, even at the same measured weight.

Can I Use Greek Yogurt?

The tested version uses nonfat vanilla yogurt. Greek yogurt may work, but it can change the batter consistency.

Can I Use Fresh or Crushed Pineapple?

This recipe was made with canned rings and their reserved juice. Fresh pineapple does not provide the measured canned juice, and crushed pineapple changes both the arrangement and moisture level. Use drained rings for the cake shown here.

Why Did My Pineapple Upside-Down Cake Stick?

Spray the entire inside of the pan and loosen the edges before turning it out. Wait exactly 15 minutes before flipping. If one ring remains in the pan, carefully lift it out and replace it on the cake.

Can I Bake It in a 9-Inch Pan?

The confirmed recipe uses an 8-inch aluminum pan. A 9-inch pan creates a shallower cake and should not be assumed to need the same baking time.

Is This Cake Sugar-Free or Keto?

No. It uses zero-sugar cake mix, but the complete recipe contains pineapple, juice, and cherries. It is also not gluten-free because the Pillsbury mix contains wheat.

Does the Nutrition Include the Topping?

Yes. The estimate includes all three tablespoons of zero-calorie brown sugar substitute, five pineapple rings, five cherries, and the pineapple juice in the batter. Using regular brown sugar adds about 20 calories and 5g carbs per slice. It is based on eight equal slices. Total carbohydrates include sugar alcohols in the cake mix.

You Might Also Like

• Double Chocolate High Protein Cheesecake
• High-Protein Iced Animal Cracker Loaf Cake
• Healthy Cherry Pineapple Dump Cake

Final Thoughts

The best part of this batch was that it stayed soft after cooling. The pineapple and brown sugar substitute still created a caramelized top, and adding protein did not mean giving up the cake-like texture.

Follow the 8-inch pan, 325°F bake, and 15-minute rest before flipping. Then let the cake cool, cut it into eight slices, and leave a rating and comment below.

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Jacob Hensley

High-Protein Pineapple Upside-Down Cake

5 from 1 vote

A soft pineapple upside-down cake made with zero-sugar cake mix, Nutricost casein protein powder, and nonfat vanilla yogurt. Finished with pineapple rings, maraschino cherries, and a caramelized brown sugar-substitute topping. Makes eight slices with approximately 190 calories and 14g protein each, including the topping.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 45 minutes mins

Rest Before Inverting 15 minutes mins

Total Time 1 hour hr 15 minutes mins

Ingredients

  

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Pineapple Topping

• cooking spray for the bottom and sides of the pan
• 3 tablespoons zero-calorie brown sugar substitute regular brown sugar may be used; see notes for nutrition difference
• 5 canned pineapple rings drained; reserve 1/2 cup juice for the batter
• 5 maraschino cherries drained

Cake Batter

• 225 g Pillsbury zero-sugar cake mix dry; approximately 1/2 box
• 3 scoops Nutricost casein protein powder three 32g scoops, approximately 96g total
• 1/2 teaspoon baking powder
• 3 large eggs
• 1/2 cup pineapple juice reserved from the can
• 1/2 cup water
• 1/2 cup Light + Fit Zero Sugar nonfat vanilla yogurt or another nonfat yogurt

Equipment

• 8-inch round aluminum cake pan
• Mixing Bowls
• Whisk
• Silicone Spatula
• Digital Kitchen Scale
• Heatproof serving plate wider than the cake pan

Method

 

1. Preheat the oven to 325°F. Coat the bottom and sides of an 8-inch round aluminum cake pan with cooking spray.
2. Spread the brown sugar substitute evenly across the bottom. Arrange the drained pineapple rings in a single layer and place a drained maraschino cherry in the center of each ring.
3. In a large bowl, whisk together the eggs, reserved pineapple juice, water, and yogurt until combined.
4. In a separate bowl, whisk together the dry cake mix, casein protein powder, and baking powder, breaking up any clumps.
5. Add the dry ingredients to the wet ingredients. Stir until combined, scraping the bottom and sides of the bowl so no dry pockets remain.
6. Gently spoon or pour the batter over the pineapple and cherries. Spread evenly without disturbing the fruit arrangement.
7. Bake at 325°F for 45 minutes, until the center is set and a toothpick inserted into the cake comes out without wet batter.
8. Let the cake rest in the pan for 15 minutes before inverting.
9. Loosen the edges. Place a heatproof serving plate over the pan, hold the plate and pan together with oven mitts, and carefully invert. Lift away the pan and replace any pineapple that remains behind.
10. Let the cake cool further on the serving plate, then cut it into eight slices.

Nutrition

Calories: 190kcalCarbohydrates: 32gProtein: 14gFat: 3g

Notes

Tested baking details: Use an 8-inch aluminum cake pan at 325°F for 45 minutes, then rest the cake in the pan for 15 minutes before inverting.

Prep time: The 15-minute preparation time is an estimate for arranging the topping and mixing the batter.

Cake mix: Measure 225g dry and do not add the separate ingredients listed in the package directions.

Protein powder: Nutrition assumes three 32g scoops of vanilla Nutricost casein, approximately 96g total.

Nutrition: Estimates are per one-eighth of the cake and include the full pineapple, cherry, zero-calorie brown sugar-substitute, and juice topping. Unmeasured cooking spray and optional serving toppings are excluded. Values vary by brand and portion size.

Carbohydrates: Total carbohydrates include sugar alcohols in the cake mix. Regular brown sugar may be substituted, but three tablespoons add about 155 calories and 40g carbohydrates to the whole cake (about 20 calories and 5g carbs per slice). The cake is not sugar-free, keto, or gluten-free.

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