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Have your cake and eat it, too! ThisUpside-Down Cake-Inspired Pineapple Protein Shakeis packed with all of the flavors of your favorite dessert — in a low calorie, healthy breakfast smoothie!
Table of Contents
- What is an Upside-Down Pineapple Cake?
- Ingredients for a Healthy Pineapple Protein Shake
- How to Make a Tropical Pineapple Protein Shake
- Protein Shake Prep Tips
- What to Pair with an Upside-Down Cake Pineapple Protein Smoothie
- Pineapple Protein Shake Recipe Variations and Tips
- MoreDelicious Smoothie Recipesto Try
- Pineapple Protein Shake Recipe
After sharing quite a fewrecipes for some of my favorite protein shakes, it’s probably pretty apparent that I’m a huge fan of these sweet, filling, and healthy treats. No, I’m not a fitness fanatic. And no, I’m not a bodybuilder looking to bulk up my muscles! But I definitely rely on protein-packed meals and snacks to get me through my busy days, and this sweet and tropical pineapple protein shake is a great way to keep me going without that constant nagging pit of hunger in my stomach.
This particular healthy smoothie flavor will soon become one of your favorite ways to satisfy your sweet tooth, too!
What is an Upside-Down Pineapple Cake?
Anupside-down pineapple cakeis a cake that is baked in a single pan with its toppings (pineapple rings and maraschino cherries) at the bottom of the pan, hence “upside-down”. Then, when removed from the oven, the upside-down preparation is de-panned onto a serving plate, thus righting it and serving it right-side up. The toppings become caramelized and give the cake so much delicious, rich flavor!
This healthy pineapple protein smoothie borrows all of the same flavors, from the cake bake batter base to the pineapple, the caramel, and even the cherry on top! Thick and creamy, you can even eat this with a spoon!
Ingredients for a Healthy Pineapple Protein Shake
Here’s a quick overview of the healthy, simple ingredients you need for this dessert-inspired protein shake! It’s great for an on-the-go breakfast and a tasty way to get extra protein (even if you’re on a weight loss journey). As always, the complete ingredient list is in the recipe card at the end of the post.
- Protein powder:IdealLeanis my favorite protein powder, which has 0 grams of sugar and only 80 calories per scoop. It adds the perfect thick, creamy texture to the smoothie! I also likethis Quest Vanilla protein powder.
- Milk: I use vanilla almond milk, but your preferred variety is fine.
- Frozen pineapple chunks: quick, easy, and convenient. Usingfrozen pineapplelends to the texture of the smoothie.
- Caramel flavoring: for that copy-cat caramelized flavor of pineapple upside-down cake.
- Salt: to enhance the sweet andtropical flavors.
- Crushed ice: for that icy-smooth texture protein smoothies are known for!
How to Make a Tropical Pineapple Protein Shake
You only need a fewsimple ingredientsand about 3 minutes to toss thistropical pineapple protein smoothietogether!
- Combine the ice, protein powder, pineapple, caramel flavor, and salt into yourhigh speed blender.
- Blend for 2-3 minutes.
- Slowly add just enough milk to reach a smooth and creamy consistency.
- Pour the protein shake into a glass and garnish with your favorite toppings.
How manygrams of proteinare in a pineapple protein shake?
This tropical pineapple protein shake recipe has just over 20grams of proteinper serving. That’s theperfect recommended amount of proteinthe average person should have per meal. Protein is an essential nutrient that fuels your energy and helps carry oxygen throughout your body (and those are just a fewhealth benefitsof protein!). Mixing protein powder intocreamy smoothieslike this recipe sets you up for a successful, energized day, helps you recover from a workout, and makes a perfect on-the-go breakfast or snack if you struggle to fit in completely balanced meals.
What’s the difference between a pineapple shake and a pineapple smoothie?
Is there really a difference between a shake and a smoothie? For the most part, the two are interchangeable — usually made with similarhealthy ingredients, both in a blender, and bothgreat optionsfor an on-the-go meal. Shakes usually have a creamier texture, in part due to dairy added. Smoothies are usually much thicker and pulpier due to the fruit in the recipes. Smoothies also usually contain a healthy dose of protein (again, thanks to the dairy element), while smoothies may not (depending on the ingredients).
My pineapple protein shake is too runny. How do I make a creamy protein shake?
The key to a thick and creamy milkshake-like smoothie is a lot of ice and just a bit of milk! It should have the texture of your favorite Dairy Queen Blizzard (i.e., it’s thick and satisfying and can be eaten with a spoon)! Does it matter what kind of milk is used in a protein shake? It’s completely up to you. If you prefernon-dairy milk,almond milk, soy milk, or acoconut milk smoothiearegreat options. If you’re watching your calorie intake, choose low-fat or skim milk instead of whole milk.
No matter what, please be sure to garnish your smoothie with at least a little drizzle of caramel sauce (I likethis sugar-free version). It wouldn’t be an Upside Down Pineapple Cake without a sticky, gooey, caramel topping and a bright red maraschino cherry!
Protein Shake Prep Tips
It may go without saying, but typically, protein shakes don’t produce many leftovers! I don’t recommend making more than a single serving of this pineapple protein shake, as it will get watery as the ice melts in the fridge. It only takes a few minutes to whip up this protein smoothie, but here are some prep tips to help the process:
- If you want to use fresh pineapple, I recommend cutting it and freezing it overnight — the frozen pineapple chunks are vital for the creamy texture!
- If you don’t have ice on hand, use more frozen pineapple. You could also toss in frozen bananas or mangoes for added flavor and texture.
- Portion out your protein ahead of time into small baggies or containers.
What to Pair with an Upside-Down Cake Pineapple Protein Smoothie
On its own, this smoothie is probably not enough to serve as a stand-alone meal. You’ll either need to boost the calories and fat content by mixing in nut butter, coconut oil, orflax seeds. Or you can serve the smoothie as a side along with a larger breakfast. For instance, I like to enjoy my protein smoothies with:
- Peanut buttertoast
- A bowl ofoatmealor a slice ofbaked oatmeal
- A bagel topped with nut butter, butter, or cream cheese
- Granolaon top
- Pancakes or frozen waffles
- Amuffin
- Cottage cheeseand fresh sliced fruit
Or anything else that you think sounds delicious! Just make sure that you’re pairing the smoothie with enough carbs andhealthy fatsto create a satisfying meal that won’t leave you starving an hour later. That said, the smoothie makes a perfect light snack on its own — at any time of day!
Pineapple Protein Shake Recipe Variations and Tips
- I like to usefrozenpineapplefor two main reasons: (1) it stays fresh for months in the freezer, so you don’t have to worry about a pineapple going bad in your refrigerator before you have a chance to enjoy it; and (2) the frozen fruit adds a thick, rich, creamy texture to the smoothie that you don’t get fromfresh fruit.
- Blend inhealthy mix-insfor a nutritional boost. For instance, I often toss in some spinach, frozen sliced banana, flax orchia seeds, oatmeal,peanut butter, oralmond butterto give my breakfast a healthy dose of fruits, veggies, and fats (without impacting the taste of the smoothie).
- If you’re preparing akid-friendly smoothie, you canomit the protein powderand substitute it withGreekyogurt. Since the protein powder adds not only thickness but also flavor to the smoothie, you’ll want to use a sweetened vanillaGreek yogurtor plainGreek yogurtand add your own sweetener to taste (maple syrupis a good option). The taste and texture of smoothie with yogurt will not be quite the same as the protein powder version, but your family will still love it!
- Keep theprotein shake low sugarby using unsweetened vanillaalmond milkand a sugar-free protein powder.
- Can’t find your favorite flavor of protein powder? Instead of using milk, use a protein shake. Most protein shakes have at least 20 grams of protein per shake. Try a cake batter protein shake, chocolate protein shake, classic vanilla, or even sweet caramel.
- I prefer whey protein for flavor and thickness in this smoothie, but if you prefer aplant-based breakfast, you can substitute it with avegan protein powderand usenon-dairy milk.
MoreDelicious Smoothie Recipesto Try
Salted Caramel Mocha Protein Shake
Piña Colada Protein Shake
Peppermint Dairy Free Eggnog Protein Shake
Healthy Breakfast Smoothie: Chunky Monkey!
Chocolate Birthday Cake Protein Smoothie
Orange Dream Smoothie
Pineapple Protein Shake
5 from 2 votes
Prep: 5 minutes minutes
Cook: 0 minutes minutes
Total: 5 minutes minutes
Servings 1 person
Calories 135 kcal
This Pineapple Upside-Down Cake inspired protein shake is delicious, healthy, and oh-so-sweet! With more than 20 grams of protein, it's the perfect on-the-go breakfast or snake to keep you energized.
Ingredients
- 1 scoop cake batter flavored protein powder you can substitute with vanilla protein powder
- 1 ½ cups crushed ice or more, for thickness
- ½ cup unsweetened vanilla almond milk or other milk of choice
- ½ cup frozen diced pineapple
- ½ teaspoon caramel flavor
- 1/8 teaspoon salt
- Optional: whipped topping, caramel syrup, and maraschino cherry for serving
Instructions
Combine all ingredients in blender and puree until smooth. Top with optional whipped topping, caramel syrup, and maraschino cherry. Serve immediately.
Notes
For purposes of calculating nutritional information, I usedmy favorite IdealLean Cake Batter protein powder. You can substitute with a similar vanilla or cake batter flavored protein powder, but the nutritional stats will change. As an alternative, I also likeQuest Vanilla Milkshake protein powderin this recipe. Nutrition information does not include optional toppings.
You can findcaramel flavorin the baking aisle at many grocery stores (near the vanilla extract).
COOK’S TIPS AND RECIPE VARIATIONS:
- I like to use frozen pineapple for two main reasons: (1) it stays fresh for months in the freezer, so you don’t have to worry about a pineapple going bad in your refrigerator before you have a chance to enjoy it; and (2) the frozen fruit adds a thick, rich, creamy texture to the smoothie that you don’t get from fresh fruit.
- Blend inhealthy mix-in’sfor a nutritional boost. For instance, I often toss in some spinach, frozen sliced banana, flax, oatmeal, peanut butter, or almond butter to give my breakfast a healthy dose of fruits, veggies, and fats (without impacting the taste of the smoothie).
- If you’re preparing this healthy smoothie for kids, you canomit the protein powderand substitute withGreek yogurt. Since the protein powder adds not only thickness, but also flavor to the smoothie, you’ll want to use a sweetened vanilla Greek yogurt or use a plain Greek yogurt and add your own sweetener, to taste. The taste and texture of thesmoothie recipe with yogurtwill not be quite the same as the protein powder version, but your family will still love it!
- Keep theprotein shake low sugarby using unsweetened vanilla almond milk and a sugar free protein powder.
- I prefer whey protein for flavor and thickness in this smoothie, but if you prefer aplant-based breakfast, you can substitute with avegan protein powder.
Nutrition
Serving: 1shakeCalories: 135kcalCarbohydrates: 11gProtein: 20.5gFat: 1.3gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.8gSodium: 705.7mgPotassium: 245.1mgFiber: 1.5gSugar: 7g
Keyword: banana protein shake, healthy smoothie, pineapple smoothie, protein shake, protein smoothie
Course: Breakfast, Snack
Cuisine: American
Author: Blair Lonergan
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