In the first episode of Cooking With Chef Christy, you’ll learn how to make pineapple upside-down cake with a few thoughtful twists.
Instead of white flour, Christy uses coconut flour, which adds more fiber and makes this a great option for those avoiding wheat or gluten. She also uses coconut sugar in place of white table sugar.
Because of these swaps, this version of pineapple upside-down cake is lower in carbohydrates, higher in fiber and protein, and may help support more steady energy and fullness compared to a traditional version. It still delivers that classic, sweet, nostalgic flavor you expect—just with a slightly more balanced nutrition profile.
Another bonus: this recipe comes together much quicker than a traditional upside-down cake, making it a simple, satisfying option for a weeknight treat or casual gathering.
Gluten Free Paleo Pineapple Upside Down Cake with Chef Christy
Is coconut sugar healthier than white sugar?
Short answer: not significantly.
Coconut sugar is often marketed as a healthier alternative, but from a nutrition standpoint, it’s best to treat it the same as any other added sugar.
Coconut sugar quick facts:
It has nearly identical calorie and sugar content as white table sugar
It’s made from the sap of the coconut palm and is less processed
It contains small amounts of minerals like iron, zinc, calcium, and potassium
It contains a small amount of inulin, a type of soluble fiber
Its glycemic index is slightly lower than table sugar (54 vs. 58), but this difference is unlikely to meaningfully impact blood sugar in real life
Bottom line: While coconut sugar may be slightly less refined, the differences are minimal. It still raises blood sugar and contributes to total added sugar intake.
Is Coconut Flour Healthier Than White Flour?
Coconut flour stands out primarily for its fiber content.
A 1/4 cup serving provides:
120 calories
18 grams of carbohydrates
10 grams of fiber
6 grams of protein
4 grams of fat
20% of the daily value for iron
Because of its high fiber content, coconut flour can support more stable blood sugar compared to refined white flour. It’s also a helpful option for those following gluten-free or wheat-free diets.
Important to know: Coconut flour absorbs a significant amount of liquid, which makes batters and doughs much thicker. It’s best to use recipes specifically developed for coconut flour rather than swapping it 1:1.
Why You Might Love This Version
While the nutrition differences aren’t dramatic when it comes to sugar, there are still some meaningful reasons to make this recipe:
More fiber = more staying power. The added fiber from coconut flour can help support fullness and more stable energy compared to traditional versions.
Great if you are avoiding gluten or wheat This recipe works well for those who are gluten-free or avoiding wheat, without sacrificing a classic dessert experience.
Balanced indulgence. You’re still getting the sweetness and nostalgia of pineapple upside-down cake, just with a slightly more balanced nutrition profile.
Simple and approachable. It comes together quickly, making it realistic for a weeknight treat or last-minute gathering.
It’s satisfying. With a bit more fat and protein, this version may feel more satisfying than a traditional cake, which can help you feel content with a single serving.
A Gentle Reminder
Dessert doesn’t have to be “perfect” to be part of a balanced lifestyle.
Whether you choose the traditional version or this one, what matters most is how it fits into your overall pattern. Enjoying a homemade dessert, especially one you share with others, is part of a well-balanced life too.
Well Balanced Nutrition
Paleo Pineapple Upside Down Cake (Gluten-Free)
This paleo version of pineapple upside-down cake has fewer calories and carbohydrates and a higher fiber and protein content than its more traditional counterpart. Another cool thing, this recipe comes together much quicker than a traditional upside-down cake.
Line the bottom of an 8" springform pan with parchment paper [this facilitates a clean inversion of the cake] Note a 9-inch pie/cake pan will work also.
Spray parchment lined pan with oil.
Whisk together dry ingredients - flours, baking powder, and sugar.
In a separate bowl, whisk together eggs, vanilla, and cooled coconut oil.
Add the wet ingredients to the dry and whisk until combined and you have a smooth batter.
Arrange pineapples rings in a single layer in your pan.
Add raspberries [or cranberries] to fill holes.
Drizzle the maple syrup on top of the pineapples.
Gently press the batter into the cake pan.
Bake in the oven for 30-40 minutes.
Remove from oven a let stand for at least 10 minutes before releasing from pan.
Invert onto a plate and serve.
Pineapple Upside-Down Cake Nutrition Comparison
Paleo vs Traditional from Betty Crocker <All values listed per serving> Calories: 279 vs 390 (~110 less) Fat: 15 total, 9 saturated vs 14 total, 6 saturated (1 and 3 g higher respectively) Cholesterol: 69 vs 40 (29g higher) Carbohydrates: 32 vs 62 (30g lower) Fiber: 4 vs 1 (3g higher) Protein: 7 vs 4 (3g higher)
In summary, this paleo version has fewer calories and carbohydrates, higher fat and cholesterol, and higher fiber and protein than its more traditional counterpart.
What better way to spend the first day of October than enjoying these warm and cozy Pumpkin Spice Muffins?! They taste like Fall and there are so many reasons why you will love them! Let me count the ways…
One-Bowl Wonder
I love playing in the kitchen, but I don’t love the cleanup. I’ve had plenty of clients tell me the same thing. It can definitely be a drawback to getting in the kitchen at times. Choosing recipes that need minimal equipment is key. This recipe only requires one big bowl (actually, I like to use a large measuring cup instead of a bowl) and a couple measuring spoons. Clean up is a cinch, especially if you use cupcake liners.
Full of Fall Goodness
Pumpkin pie spice is all the rage this time year and it’s no wonder. The mixture of cinnamon, ginger, nutmeg, allspice, and cloves can bring about all the good feels of Fall. The pumpkin puree also makes these a delicious seasonal treat and it delivers a dose of nutritious goodness including fiber, vitamin K, vitamin C, potassium, copper, manganese, and riboflavin.
Balanced Nutrients
The nut butter and eggs in these muffins provide protein and fat while the pumpkin provides complex carbs. A mix of all the macronutrients makes for a well-balanced snack or treat. You can feel good about noshing on these with your morning coffee, with your lunch or in the afternoon.
Without further ado… I hope you enjoy this Autumn treat!
Well Balanced Nutrition
One-Bowl Mini Pumpkin Nut Butter Muffins
What better way to spend the first day of October than enjoying these warm and cozy Pumpkin Spice Muffins?! They taste like Fall and there are so many reasons why you will love them!
Add all ingredients, except coconut oil spray, to a bowl and whisk until smooth and creamy.
Using a small ice cream scoop or two spoons, place batter in mini muffin tins 3/4 way full.
Bake for about 10 minutes until tops spring back when touched. (If using larger muffin tins, bake time will be longer.)
Remove from oven and let stand two minutes before removing from pan.
Notes
I use almond butter because it’s my preference.Try a natural nut butter if you can, with just nuts (and maybe a pinch of salt). Don’t worry if the oil separates; that’s normal! Give it a good stir before using in this recipe.If peanut or nut allergies are in the house, a seed butter like Sunbutter works just as well.
When the weather is warm and the days are long, the last thing you want to do is turn on the oven or cook on the hot stove. Even in the colder months, it’s nice to have a simple go-to meal that requires little work. Slow cooker BBQ chicken to the rescue! Whisk up this homemade barbecue sauce, pour on top of the chicken and let it cook as you get on with your day.
This slow cooker BBQ with a delicious home-made sauce is so clutch for a quick and easy meal option. Make it a freezer meal, include it in your meal prep, or make it while you are at work.
Why make your own BBQ sauce??
It is so easy to just pick up a bottle of BBQ sauce at the store. Why even bother making your own? Unlike store-bought BBQ sauces, our recipe is free of added sugar. Even recipes online will call for honey, sugar, or ketchup. There is nothing wrong with a little sweetness, but if you are mindful of your added sugar intake, you know that it can add up really quickly. We opted for nutrient-rich and flavor-boosting tomato paste instead of ketchup. Tomato paste provides a boost of vitamin C, the powerful antioxidant lycopene, and no added sugar. Don’t worry, the sugar may be absent, but the flavor is not! Smoked paprika makes a big difference in this sauce, so you won’t want to skip it.
Slow cooker BBQ chicken can be a freezer meal that’s ready to dump-and-cook or it can be part of your weekly meal prep routine.
Whisk up the sauce, pour it over chicken breasts in a freezer bag, and stash it away until you need it. Simply, defrost the day before you want to cook it. It is also a great meal prep option.
Make it a Well Balanced Meal
Barbecue chicken is very versatile. On its own, it is Paleo, Low Carb, and Whole30 friendly. You can enjoy it on a hearty whole grain bun or a sweet potato with a hefty helping of sauteed zucchini, green beans, or another vegetable you enjoy.
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Kristen Norton
Slow Cooker BBQ Chicken
A delicious homemade BBQ sauce recipe with antioxidant rich tomato paste and free of added sugars.
It’s that time of year again! The longer warm days mean more time to play outside and less desire to spend hours in the kitchen. That’s why we love this simple salsa recipe to round out a taco salad for an easy meal or simply enjoy a with whole grain corn (or lentil) chips as a snack!
Dessert for breakfast? Veggies for breakfast!? As a dietitian, I get equally excited about both! And I think you will be excited too when you try this delicious morning treat.
If you want to start your day with a nourishing breakfast that is ready in no time, look no further. Simply make up a batch of these one night and have breakfast for the next 2-3 days.
Carrot cake overnight oats offer fiber, protein, healthy fat, complex carbs, and phytonutrients. In other words, it’s a breakfast that you can feel really good about.
If you like a warm breakfast like me, just slowly heat your oats up in the microwave (or on the stove if you have more time) right before eating.
Feeling fancy? Garnish with your favorite Greek yogurt and a few more raisins. I’ve also put granola or nuts on top to add a fun crunch.
Assemble a salad-in-a-jar and you will thank yourself for it! During a busy week, you can easily grab your salad, dump into a bowl and start enjoying it in minutes.
Putting the salad in a glass jar with an airtight lid ensures it stays fresh for several days. Just be sure to keep your dressing away from your greens by layering your ingredients carefully.
There are many salad variations, but here is one from one of our Meal Prep Workshops that our clients love. It’s sweet, tangy, and satisfying.
If you are looking to complete your meal with a bit more protein, you can easily add more protein-rich foods such as tofu, boiled eggs, chicken or fish. These items are best kept out of the jar and added to the salad right before eating. If you have berries on hand, they go well on top of the salad also.
Lucy Hayhurst, RD, LDN
Sweet and Tangy Citrus Salad In a Jar
Nothing is better than a salad-in-a-jar on a busy day. Get your greens in by simply dumping it all into a bowl! This sweet and tangy citrus salad will brighten a winter day.
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