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Have your cake and eat it, too! This Upside-Down Cake-Inspired Pineapple Protein Shake is packed with all of the flavors of your favorite dessert — in a low calorie, healthy breakfast smoothie!

A pineapple protein shake served in a tall glass, topped with whipped cream, a cherry, and two stripped staws.
Table of Contents
  1. What is an Upside-Down Pineapple Cake?
  2. Ingredients for a Healthy Pineapple Protein Shake
  3. How to Make a Tropical Pineapple Protein Shake
  4. Protein Shake Prep Tips
  5. What to Pair with an Upside-Down Cake Pineapple Protein Smoothie
  6. Pineapple Protein Shake Recipe Variations and Tips
  7. More Delicious Smoothie Recipes to Try
  8. Pineapple Protein Shake Recipe

After sharing quite a few recipes 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?

An upside-down pineapple cake is 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!

A pineapple protein shake served in a glass, topped with a cherry, whipped cream, and a drizzle of caramel syrup.

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: IdealLean is 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 like this Quest Vanilla protein powder.
  • Milk: I use vanilla almond milk, but your preferred variety is fine.
  • Frozen pineapple chunks: quick, easy, and convenient. Using frozen pineapple lends to the texture of the smoothie.
  • Caramel flavoring: for that copy-cat caramelized flavor of pineapple upside-down cake.
  • Salt: to enhance the sweet and tropical flavors.
  • Crushed ice: for that icy-smooth texture protein smoothies are known for! 
The ingredients needed to make a healthy pineapple protein shake -- almond milk, caramel flavoring, frozen pineapple chunks, and a scoop of protein powder.

How to Make a Tropical Pineapple Protein Shake

You only need a few simple ingredients and about 3 minutes to toss this tropical pineapple protein smoothie together! 

  • Combine the ice, protein powder, pineapple, caramel flavor, and salt into your high 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.
A large tub of IdealLean cake batter flavored protein powder. The container is all black with pink and white lettering, and a picture of a cupcake splashing into creamy milk.

How many grams of protein are in a pineapple protein shake? 

This tropical pineapple protein shake recipe has just over 20 grams of protein per serving. That’s the perfect recommended amount of protein the 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 few health benefits of protein!). Mixing protein powder into creamy smoothies like 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.

An overhead image of pineapple chunks, protein powder, milk, and ice in a blender.

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 similar healthy ingredients, both in a blender, and both great options for 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 prefer non-dairy milk, almond milk, soy milk, or a coconut milk smoothie are great 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 like this sugar-free version). It wouldn’t be an Upside Down Pineapple Cake without a sticky, gooey, caramel topping and a bright red maraschino cherry! 

A person drizzles a stream of caramel syrup over a mound of whipped cream on top of a healthy protein smoothie.

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, or flax 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 butter toast
  • A bowl of oatmeal or a slice of baked oatmeal
  • A bagel topped with nut butter, butter, or cream cheese
  • Granola on top
  • Pancakes or frozen waffles
  • muffin
  • Cottage cheese and fresh sliced fruit

Or anything else that you think sounds delicious! Just make sure that you’re pairing the smoothie with enough carbs and healthy fats to 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 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 in healthy mix-ins for a nutritional boost. For instance, I often toss in some spinach, frozen sliced banana, flax or chia seeds, 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 a kid-friendly smoothie, you can omit the protein powder and substitute it with Greek 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 plain Greek yogurt and add your own sweetener to taste (maple syrup is 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 the protein shake low sugar by using unsweetened vanilla almond milk and 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 a plant-based breakfast, you can substitute it with a vegan protein powder and use non-dairy milk.
A large pineapple protein smoothie served in a glass, topped with whipped cream and a cherry.

More Delicious Smoothie Recipes to Try

Glass of Healthy Pineapple Smoothie

Pineapple Protein Shake

5 from 2 votes
Prep: 5 minutes
Cook: 0 minutes
Total: 5 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 used my 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 like Quest Vanilla Milkshake protein powder in this recipe. Nutrition information does not include optional toppings.
You can find caramel flavor in 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 in healthy mix-in’s for 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 can omit the protein powder and substitute with Greek 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 the smoothie recipe with yogurt will not be quite the same as the protein powder version, but your family will still love it!
  • Keep the protein shake low sugar by 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 a plant-based breakfast, you can substitute with a vegan 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

blair

Hey, I’m Blair!

Welcome to my farmhouse kitchen in the foothills of Virginia’s Blue Ridge Mountains. Inspired by local traditions and seasonal fare, you’ll find plenty of easy, comforting recipes that bring your family together around the table. It’s down-home, country-style cooking!

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Comments

  1. Gah! I SO WISH I weren’t allergic to pineapple…this protein smoothie looks amazing!! I love all your protein shakes…they’re my favorite way to start the day too, so I can’t get enough of these yummy recipes!

    1. Thanks, Anna! 🙂 That’s a bummer about the pineapple. You could use mango instead, or some other frozen fruit that you love. I bet it would still taste amazing!

  2. Oh wow this looks delicious! Coming over again from the pintastic party! I am just loving all your recipes 🙂 Pinning! Following you too 🙂 Thanks for sharing!

    1. Thanks so much, Alexis! I’m so glad that you stopped by and that the recipes look good. This shake is one of my latest favorites. Can’t get enough!!

  3. I admit – I’ve never had such a shake, let along with pineapple. It looks sooooooooooooo GOOD !!

    1. Thanks, Winnie! Definitely try one…the protein powder just adds more flavor, thickens it up, and gives it staying power. You’ll love it!

  4. This sounds so good, Blair! We’ve been making smoothies like crazy, but I haven’t tried protein powder yet. I’ll have to buy some so I can try one of your confections!

    1. Hi, Dee! Thank you! The protein powder adds thickness and some additional flavor to the smoothie, which I love. Plus, the extra protein gives it more staying power so I’m not hungry 10 minutes later! 🙂

  5. Wow, this looks incredible! I’ve never seen cake batter flavoured protein powder, chocolate is my go-to, but after this I might just have to see if I can find some! Love protein shakes.

  6. Hi Blair! 🙂 You create the best shakes, creamy, thick, smooth, tasty and have to give every one a try kinds shakes! This is on my list to try this week yum! Thank you so much for sharing this on Making Memories Mondays! Hope to see you back Sun night 9PM EST! 🙂
    Cathy

    1. Oh, yay! So glad that you liked it, Manda! It’s a great way to cure that sweet tooth while still sneaking in some healthy stuff too!