Keto Pineapple Upside Down Cake Recipe (Healthy, Vegan & Gluten-Free)

Who doesn’t love this classic summertime dessert? It whips up in 20 minutes using ingredients you probably already have in the pantry and is easier than most cakes because you don’t need frosting! The sweetened pineapples and cherries are baked into this basic vanilla cake, eliminating the need for frosting. Plus, it’s strikingly beautiful, much lower in calories and has 9 grams of fiber and only 11 net carbs per slice when made with Grain-Free Swap.

I almost never use canned food but unfortunately there weren’t any ripe pineapples at the store, the 20 oz can was easy and worked perfectly. If you’re using canned pineapple, make sure it’s packed in juice, NOT syrup. Traditional recipes use maraschino cherries which are marinated in sugar. I swapped those for a handful of frozen/thawed pitted dark sweet cherries to add the pop of color in the middle of each pineapple ring. The dark cherries will give this gluten-free pineapple upside down cake a traditional look without compromising on health.

Pineapple, along with other tropical fruits, are naturally higher in sugar which is why this cake has a few more healthy carbs than most Detox Desserts*. With 11 grams of net carbs, I still consider this a keto pineapple upside down cake recipe. Pineapple has loads of health benefits, but my carb counting friends will need to be more mindful of the other foods consumed on the day this cake is devoured. Pineapple is loaded with the powerful enzyme “bromelain” that not only improves digestion, but reduces body-wide inflammation and has even been shown to suppress the growth of cancer! It’s high in vitamin C to stimulate your immune system and also rich in manganese and copper to boost the metabolism. It’s loaded up with fiber and antioxidants and studies show it can actually increase the number of disease fighting white blood cells in your body.

I’ve tested this sugar free pineapple upside down cake recipe with Whole-Grain and Grain-Free Flour Swap a few times. They are equally delish and both allow you to make your pineapple upside down cake recipe gluten free and healthy! The Whole-Grain Swap cake has a few extra slowly digesting carbs, but I love the hearty, earthy flavor it has. The Grain-Free Flour will provide the lowest carb (keto/paleo) version. The Grain-Free cake bakes amazingly well, but with a more dense texture and a mildly sweet, nutty flavor. I tested this recipe using both flours in equal parts (¾ cup Whole-Grain plus ¾ cup Grain-Free Flour to equal the full 1½ cups of Flour Swap the recipe calls for), which is my taste/texture preference. Plus, mixing the flours is a great way to create a lower carb version of a gluten-free cake and still allows for a small dose of healthy grains.

Using the Detox Desserts* Flour Swap makes it easy to turn this cake gluten-free and helps promote healthy digestion. The psyllium husk contained in the Flour Swap and inulin contained in the Egg and Sugar Swaps both feed and increase the number of healthy gut bacteria. Plenty of good flora in your intestines can promote a strong immune system along with the added digestive benefits we all love with a healthy dose of fiber. Don’t forget the whole psyllium husk binds waste and toxins in your intestines and helps clear them from the body. This easy recipe for keto pineapple upside down cake is not only free from all the unhealthy ingredients found in traditional dessert but it’s actually gently detoxifying to the body…double win!

The plant soluble fiber from the psyllium husk and the digestive resistant fiber in the inulin work together to slow down digestion of this healthy cake. The slowed digestion helps provide more blood sugar stability throughout your day which can keep you feeling full and satisfied. This also keeps energy levels constant without the normal sugar crashes one would experience with a traditional, carb-loaded pineapple upside down cake.

For most of my patients, I’m a big advocate for balanced macronutrient meals breakfast, lunch and dinner. Here is an easy way to know what type of Flour Swap to choose to create a balanced macro meal. We’ll use dinner as an example. If your dinner consists of just protein and veggies, I recommend eating a Whole-Grain Swap cake for dessert to serve as your healthy carb for that meal. Conversely, if you already had a healthy carb with dinner (quinoa, sweet potato, beans, etc), I would recommend the Grain-Free Swap cake for dessert so you don’t overeat carbs at that meal. Easy, right?! Balanced macro meals are the best thing you can do to keep your metabolism firing optimally, create blood sugar stability and keep you feeling full and satisfied throughout your day (or night). If you’re a diabetic or need to stay in ketosis, always bake using the Grain-Free Flour Swap.

4. Prepare the greased pie dish by sprinkling ½ cup Sugar Swap at the bottom of the dish. Drain the pineapple, pat them dry with a paper towel and arrange in a single layer. Then place the cherries in the middle of each pineapple slice. 

5. Press the batter on top of the fruit and smooth the top. 

6. Bake for 40-45 minutes (45-50 minutes Grain-Free) until golden in color and a toothpick comes out mostly clean. Remove from the oven and allow to cool on a rack for at least 30 minutes before inverting your cake onto a serving plate.

7. Refrigerate overnight before slicing and serving. 

8. Store covered in the fridge for up to 5 days.

*For best taste, texture and health benefits refrigerate this vegan pineapple upside down cake overnight before indulging. The overnight chill slows carbohydrate absorption, making your cake tastier and healthier!