Paleo Pineapple Upside Down Cake (Gluten-Free)

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.

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Servings: 6 pieces

Ingredients Method

Ingredients

  

• 1/4 cup coconut oil melted
• 1 cup almond flour blanched
• 1/3 cup coconut flour
• 3/4 teaspoon baking powder
• 1/2 cup coconut sugar
• 2 eggs
• 2 teaspoons vanilla extract
• 3 slices pineapple cut into rings
• 3 tablespoons maple syrup
• 1/4 cup raspberries or cranberries

Method

 

1. Preheat oven to 350° F.
2. Melt coconut oil and set aside to cool.
3. 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.
4. Spray parchment lined pan with oil.
5. Whisk together dry ingredients - flours, baking powder, and sugar.
6. In a separate bowl, whisk together eggs, vanilla, and cooled coconut oil.
7. Add the wet ingredients to the dry and whisk until combined and you have a smooth batter.
8. Arrange pineapples rings in a single layer in your pan.
9. Add raspberries [or cranberries] to fill holes.
10. Drizzle the maple syrup on top of the pineapples.
11. Gently press the batter into the cake pan.
12. Bake in the oven for 30-40 minutes.
13. Remove from oven a let stand for at least 10 minutes before releasing from pan.
14. 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.