You CAN Have Your Cake and Eat It Too: Fat-Free Pineapple Upside Down Cake

It’s National Pineapple-Cake Day and I love pineapple upside down cake. The problem this year is that me and over a dozen of my co-workers have entered a weight loss challenge. The typical calorie count in a PUD cake is 368 putting me at almost a quarter of my daily limit during this diet I have started.

Yes, yes, I know I am six foot tall and lanky, but I am a fat kid at heart and have the gut and love handles to prove it. If I can reduce to an ideal weight of 168 I will feel better I believe. I can than work to build a better mass on top. It is not so much transformation as it is elimination and a build back. Sort of like running your body through a military boot camp for it’s own mind.

My goal was to be able to celebrate my day and not have to feel guilt by breaking my daily calorie count and celebrate the day like I always have by baking myself a pineapple upside-down cake. I estimate that this recipe, taken by measuring a calorie count per ingredient, and taking the same 12 servings per pie, that this should be a 4.1oz slice of cake that is only 277 calories. This is only about 20% of my daily intake needs making it a better alternative that still allows my five (5) other small meals. Here is a sweet cake idea I found:

Fat-FREE Pineapple Upside Down Cake

Author/Submitted by: Karo pamphlet, Karen Mintzias
Servings: 12


on-hand                  Non-stick cooking spray

1/3 cup                    Brown sugar, packed

2 tablespoons          Light corn syrup, Karo

1 tablespoon            Lemon juice

7 rings                      Pineapple in juice, well-drained

1 cup                        Flour

1/4 cup                     Cornstarch

1 1/2 teaspoons       Baking powder

1/2 teaspoon            Salt

1 cup                        Sugar

2/3 cup                     Skim milk

2                               Egg whites

1/3 cup                     Light corn syrup, Karo

1 teaspoon              Vanilla


  1. Spray 9-inch cake pan with cooking spray. Add brown sugar, corn syrup and lemon juice; stir to combine. Place in 350 F oven 3 minutes. Then, arrange pineapple rings and cherries in pan; set aside.
  2. In large bowl, combine flour, corn starch, baking powder and salt.
  3. In medium bowl, stir sugar and milk until sugar is almost dissolved. Add egg whites, corn syrup and vanilla; stir until blended.
  4. Gradually add sugar mixture to flour mixture, stirring until smooth.
  5. Pour into pan.
  6. Bake in 350 F oven 35 to 40 minutes or until toothpick inserted in center comes out clean.
  7. Immediately loosen edge of cake with spatula and invert onto serving plate and remove pan.

and viola!

This recipe was originally posted on Flora’s Recipe Hideout. You can find plenty of other fat-free, low-carb, gluten-free but high-goodness desserts to help you do your diet a little easier or make that cheat day disasterous. You can also follow me on my journey or check in on how I am doing on this weight tracker sheet. My weigh-ins are every Thursday morning at 7am PST with the finale on May 21st, 2015 with a fat cash prize on the line. Wish me luck!

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Fat-Free Pineapple Upside Down Cake
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