Tag Archives: pineapple

High-Protein Mexican Wedding Cake (No Added Sugar)

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Some recipes just stick with you. Mexican Wedding Cake is one of those nostalgic desserts that shows up at family gatherings, church potlucks, and handwritten recipe cards passed down through generations. Soft, lightly sweet, and always finished with a generous layer of icing, it’s comfort food in cake form. This version keeps all the cozy, old-school vibes—but gives it a modern, protein-packed upgrade.

A Classic Cake, Reimagined

I took my childhood favorite Mexican Wedding Cake and gave it a glow‑up:

  • 16 grams of protein per serving
  • No added sugar
  • Made with mostly pantry staples you probably already have

It’s actually been part of traditional versions of this cake for decades, adding natural sweetness and moisture. In this updated version, pineapple does the heavy lifting so we can skip added sugar and still get that tender, flavorful crumb—then boost the nutrition with protein powder.

And because no Mexican Wedding Cake is complete without frosting… this one gets generously slathered with my Best Ever Protein Cream Cheese Frosting.

The Protein Frosting That Does It All

This cake is topped with my go-to protein frosting recipe, which is:

  • Creamy and spreadable
  • No added sugar
  • High in protein, thanks to protein powder, Greek yogurt and cream cheese
  • Incredibly versatile, use on cupcakes, drizzles on baked goods and sweet bowls, etc.
  • You can even naturally dye it with ingredients like beet powder, matcha, or turmeric for holidays or themed desserts—although for this cake, classic white frosting is perfection.

A Little History: What Is Mexican Wedding Cake?

Despite the name, Mexican Wedding Cake isn’t tied to one specific celebration. Variations of this cake (sometimes called pineapple cake or sunshine cake) became popular in mid‑20th‑century American kitchens, especially in the Southwest. The use of canned pineapple made it approachable, affordable, and easy to bake for a crowd. The hallmark? A moist crumb, subtle sweetness, and a simple frosting that lets the cake shine. My updated take on this pineapple cake honors that heritage—just with better macros.

Why You’ll Love This Version of Mexican Wedding Cake

  • High protein without tasting “protein-y”
  • No added sugar
  • Uses easy pantry ingredients like canned crushed pineapple
  • Nostalgic flavor with modern nutrition
  • Great for dessert or a protein-forward snack

Helpful Tips for the Best Protein Cake

1. Choose your pan wisely. Use an 8×8 brownie pan if you want neat squares, or a 9-inch round cake pan if you prefer wedges.  Any pan larger will make a cake that is too thin.

2. No crushed pineapple? No problem. If you have pineapple chunks or rings, simply pulse them with the juice in a blender for a few seconds. Aim for lightly textured—not completely smooth.

3. Use pineapple in juice, not syrup. This avoids unnecessary added sugar and keeps the sweetness balanced.

4. Pick your favorite vanilla protein powder. Use any vanilla protein powder you enjoy. I have only tested with whey protein powder, but as long as the volume is the same (2/3 cup for cake, 2/3 cup for frosting) you should be successful.

5. Don’t skip the fork trick. Prick the top of the cake all over with a fork while it’s still hot, then ice it. This helps the frosting melt slightly into the cake for the best texture and flavor.

6. Gluten-free option. If you don’t do regular, all-purpose flour in your diet, a gluten-free baking blend will substitute well.

Note: This post contains affiliate links. A small commission may be earned on purchased generated through links. Proceeds help offset the operating expenses of The Fit Fork – thank you!

High-protein Mexican Wedding Cake made with crushed pineapple, no added sugar, and pantry staples. A nostalgic dessert upgraded with protein frosting.
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Pineapple Protein Mexican Wedding Cake
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
High-protein Mexican Wedding Cake made with crushed pineapple, no added sugar, and pantry staples. A nostalgic dessert slathered in creamy protein cream cheese frosting.
Course: Dessert, Snack, workout
Cuisine: high protein, low carb, Mexican, Southern
Keyword: high protien, pineapple, protein powder
Ingredients
Cake:
  • 3/4 cups flour all-purpose or gluten-free baking blend like Bob’s Red Mill gluten free baking flour 1:1 measure equivalent
  • 2/3 cup vanilla whey protein powder * *Macros may vary depending on the brand and variety of protein powder used
  • 2 large eggs
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 cup pecans finely chopped
  • 12 oz crushed pineapple with juice
Frosting:
  • 6 oz low fat cream cheese softened
  • 2/3 cup vanilla whey protein powder* *Macros may vary depending on the brand and variety of protein powder used
  • ½ cup zero fat Greek Yogurt
Instructions
  1. Preheat oven to 350 degrees F and grease a 8×8 square brownie pan or 9” round cake pan.
  2. In a large bowl, mix together flour, protein powder, baking soda, and salt.
  3. Add egg and pineapple. Mix until just combined, then fold in the chopped pecans.
  4. Transfer batter to the prepared dish and bake for 20-25 min or until toothpick pulls clean from center.
  5. As cake bakes, mix together the frosting ingredients until smooth.
  6. Pierce the top of the cooked cake with a fork all over. Spread frosting onto cake while still hot and spread around evenly.
  7. Cool before serving, cut into 9 pieces. Store leftovers in fridge for up to 5 days.
Recipe Notes

Protein Hummingbird Cake with Cheesecake Frosting – A Pineapple Coconut Dream

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If you’ve never experienced the classic Southern charm of Hummingbird Cake, prepare to fall in love — especially with this better-for-you twist. This high-protein Hummingbird Cake delivers all the tropical flavor you crave in a better-for-you way.  Sweetened naturally with banana and pineapple, rich with shredded coconut, and finished with a luscious protein cream cheese frosting, this healthy dessert is as satisfying as it is stunning.

Each slice of this single-layer protein cake boasts just 256 calories and a solid 13 grams of protein, making it a smart choice whether you’re treating yourself after a workout, sharing with friends at a spring gathering, or enjoying it as a no-reason weekday snack. Honestly, I wouldn’t think twice about having a slice of this pineapple protein cake for breakfast — it’s that balanced and delicious.

You’ll love the moist texture from blended fruit and your favorite vanilla protein powder along with flour (choose all-purpose, whole wheat or a gluten-free baking blend). Chopped pecans and unsweetened shredded coconut add a nutty crunch that perfectly complements the tropical flavor combo. It’s a simple but impressive high-protein dessert recipe that comes together in one bowl and bakes in a standard 8-inch round cake pan.

Tips for the Best Protein Hummingbird Cake:

  1. Fresh pineapple brings the brightest flavor, but canned crushed pineapple works too—just pour off about half the juice so your batter doesn’t get too runny.
  2. Protein Powder: Use your preferred vanilla or cake batter protein powder (I used Nuzest Clean Lean Protein —you can use my code FITFORK for 15% off).
  3. Zero-Carb Sweetener (or not): Depending on your protein powder’s sweetness and your personal taste, you may want to add a bit of extra sweetness. Choose low-carb sweeteners like granulated monk fruit, stevia, or a no-sugar baking blend.
  4. Pan Size: A standard 8-inch round cake pan is perfect, but this recipe also works well in a 9×9-inch square pan or even a muffin pan(makes about 9 cupcakes, just reduce the baking time by 5 to 8 minutes).
  5. Frosting: The protein cheesecake frosting on this pineapple coconut protein cake is ridiculously easy and doubles as a topper for everything from protein pancakes to muffins. But if you’re short on time, you can skip it and go with a dollop of zero-carb whipped topping or even enjoy the cake plain.

Whether you’re looking for a healthy spring dessert, a lightened-up take on a nostalgic favorite, or just a creative new way to use ripe bananas, coconut, and fresh or canned pineapple, this guilt-free Hummingbird Cake is ready to impress.

This tropical-inspired Protein Hummingbird Cake is light, luscious, and loaded with 13g protein per slice. Featuring banana, pineapple, coconut, and a dreamy cheesecake frosting, it’s perfect for a guilt-free spring or summer dessert.

Note: This post contains affiliate links I earn a small commission from purchases made through links – this helps offset operating costs for The Fit Fork.

This tropical-inspired Protein Hummingbird Cake is light, luscious, and loaded with 13g protein per slice. Featuring banana, pineapple, coconut, and a dreamy cheesecake frosting, it’s perfect for a guilt-free spring or summer dessert.
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Protein Hummingbird Cake
This tropical-inspired Protein Hummingbird Cake is light, luscious, and loaded with 13g protein per slice. Featuring banana, pineapple, coconut, and a dreamy cheesecake frosting, it’s perfect for a guilt-free spring or summer dessert.
Servings: 8 servings
Ingredients
  • 2/3 cup all-purpose flour or gluten-free all purpose baking blend
  • 2/3 cup vanilla whey protein powder
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 teaspoons ground cinnamon
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground nutmeg
  • ¼ cup sugar alternative optional cup-for-cup equivalent
  • 1/2 cup mashed ripe bananas
  • 1 cup finely chopped fresh pineapple and any juice that comes from it
  • 2 large eggs at room temperature
  • 2 Tbsp oil of choice
  • 1/4 cup plain Greek yogurt
  • 3/4 Tbsp pure vanilla extract
  • 1/3 cups chopped roasted unsalted pecans see Cook’s Note
  • 1/3 cup shredded toasted coconut reserve 1 tbsp
  • Frosting:
  • 4- oz-ounce Neufachel cream cheese cubed and at room temperature
  • 1/3 cup plain fat-free Greek yogurt
  • 1/3 cup vanilla whey protein powder
Instructions
  1. Preheat oven to 350 F.
  2. Add flour, protein powder, baking soda, baking powder, salt, cinnamon and nutmeg to bowl; toss to combine. Add sugar alternative, if desired – the protein powder will give some sweetness.
  3. In blender, banana, pineapple (plus any juice), yogurt, eggs, and oil; blend until mostly smooth.
  4. Pour fruit mixture into dry mixture and mix with spatula until combined. Stir in coconut (reserving 1 tbsp) and pecans.
  5. Pour into a non-stick 8” round cake pan. Bake for approx. 25 minutes, or until set and toothpick pulls clean.
  6. Let come to room temperature before icing. To make frosting, add cream cheese, yogurt and protein powder to bowl and stir until smooth. Sprinkle with reserved toasted coconut.
  7. Makes 8 servings, store leftovers covered in fridge for up to 5 days.
Recipe Notes

Pineapple Tart Cherry Bone & Joint Care Smoothie

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The weather is warming up, and so is my appetite for knocking out some intense outdoor workouts and refueling my efforts with a flavorful yet functional smoothie – my Pineapple Tart Cherry Ginger Smoothie for Joint and Bone Care is a favorite for a bevy of reasons.

This anti-inflammatory Pineapple Tart Cherry Ginger smoothie provides joint and bone care thanks to bevvy of functional foods and boosters! Pineapple and tart cherry are great foods for combating inflammation – plus, I’ve incorporated three key bone and joint care supplements from including collagen peptides, liquid hyaluronic acid, and Vitamin D-3 drops!

Obviously, this anti-inflammation pineapple smoothie going to taste great, naturally sweetened with fruit. It also is made with whole fruits/veggies rather than juice, to offer more nutrients like fiber. This anti-inflammatory smoothie is also “light” enough to be tolerated well (and only about 200 calories) if eating a lot after exercise is unappealing – yet offers carbs, protein and other nutrients needed to top off your tank and set workout recovery in motion. One of the biggest perks of this pineapple cherry smoothie is that it’s filled with functional foods (and supplements) that help support healthy bones and joints. 

Let me give you a run down on the beneficial foods in this anti-inflammatory shake that includes bone and joint supplements:

Pineapple: Pineapple adds natural sweetness and is known for the enzyme Bromelain which is found in the flesh and stem. Some research indicates bromelain may be helpful in the management of osteoarthritis and/or for muscle soreness and injury after exercise. It also helps break down proteins and aids in digestion.

Tart Cherries:  Tart cherries (also called Montmorency cherries) add tangy, sweet flavor and have been shown to minimize arthritis pain and postexercise muscle soreness by reducing inflammation and oxidative stress. These benefits have been noted for both strength and endurance athlete, according to research.

Ginger: Ginger adds zing to any fruit or green smoothie and research shows may help lessen the stiffness and joint discomfort associated with arthritis. Ginger may also may reduce the amount and length of exercise-related  muscle soreness. Ginger is also an easy home remedy for nausea and digestion which can be perks for hard summer workouts.

Cucumbers: Blending cucumbers into smoothies is a smart way to boost hydration (95% water) and add low-carb “volume” to balance out the fruit sugars from pineapple and cherries.  Cucumbers are also a good source of Vitamins A, B and C; and contain phytonutrients that provide anti-inflammatory and antioxidant benefits.

Almond Milk: Just like its core ingredient, almond milk is laden with nutrients which are great for joint, bone and overall health – and helps avoid diary which may be an inflammation trigger for some.  Magnesium, one of the minerals found in almonds and almond milk, also plays a role in the structural development of bone.

save 10% Great Lakes Wellness collagen and products with code THEFITFORK10off
Save 10% Great Lakes Wellness collagen and products with code THEFITFORK10off

Collagen Peptides: Collagen peptides from types 1 and 3 bovine collagen are well-known for their roles in bone, joint and skin health. * As the most abundant protein in mammals, collagen makes up about 30% of the body’s protein. Studies indicate that hydrolyzed collagen may help to support strong bones and healthy joints as well as skin smoothness and hydration.*  I also like to include collagen in my post-workout smoothies because each serving gives me about 10g of additional protein I need in my day.

Hyaluronic Acid: Hyaluronic Acid is a joint-lubricating compound present in every tissue of the body, with the highest concentrations found in connective tissues such as skin and cartilage.* As a constituent of joint fluid, hyaluronic acid serves as a lubricant and plays a role in resisting compressive forces.* The liquid Hyaluronic Acid formula combines this critical joint component with Vitamin D and other important nutrients for the support of optimal joint health and is berry-flavored making it a yummy boost for this anti-inflammatory smoothie.

Vitamin D-3: NOW® Vitamin D-3 Extra Strength in liquid drop form is a quick and easy way to get this important nutrient that helps the body absorb calcium and maintain strong bones. Vitamin D also has anti-inflammatory, antioxidant and neuroprotective properties to support immune health, muscle function and brain cell activity. Many of us find ourselves low in Vitamin D due to purposefully-avoided sun exposure or diet challenges (Vitamin D isn’t naturally found in many foods), these extra-strength liquid format offers 1000 IU per drop!

This anti-inflammatory Pineapple Tart Cherry Ginger smoothie provides joint and bone care thanks to bevvy of functional foods and boosters! Pineapple and tart cherry are great foods for combating inflammation – plus, I’ve incorporated three key bone and joint care supplements from including collagen peptides, liquid hyaluronic acid, and Vitamin D-3 drops!
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PINEAPPLE TART CHERRY GINGER SMOOTHIE for Joint and Bone Health
Prep Time
5 mins
Total Time
5 mins
 
Course: Breakfast, Snack
Keyword: inflammation, protein smoothie, workout
Servings: 1 serving
Calories: 202 kcal
Ingredients
  • ½ cup chopped fresh pineapple
  • ½ cup frozen tart cherries
  • ½ cup chopped seeded peeled cucumber
  • 1 to 2 teaspoons fresh grated ginger
  • 3 tablespoons collagen peptide powder, unsweetened
  • 1 tablespoon liquid hyaluronic acid from NOW Foods* or other brand
  • 2 to 5 drops Liquid Extra-Strength Vitamin D-3 from Now Foods* or other brand
  • 1 cup unsweetened almond milk
  • 5 to 15 drops liquid stevia or monk fruit drops to desired level of sweetness
  • Ices as needed
Instructions
  1. Add all ingredients to blender and process until smooth. Pour in tall glass and serve immediately.
Recipe Notes

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

 

Pineapple Edamame Salad with Ginger Wasabi Cashew Butter

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Sometimes the day calls for thinking creatively, especially if you remembered lastminute about an invitation to a social event where you were asked to bring a side dish. Saving the day was my Pineapple Edamame Salad with Ginger Wasabi Cashew Butter Drizzle was invented with literally what I had on hand. It’s definitely a creative fruit salad!Pineapple Edamame Salad with Ginger Wasabi Cashew Butter Drizzle

Sure, I could have stopped by the store and grabbed a bag of chips and salsa to present the hostess but, as a healthy food blogger, that usually doesn’t faire to well and sounds something like this “Oh, I was expecting you to bring one of your homemade fit and fabulous creations . . .. but this looks . .err, good,” said with manufactured enthusiasm. So, read on to get this super easy, four ingredient fruit salad recipe you can make in five minutes: Continue reading →

Grilled Pineapple Jalapeño Iced Tea

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Friends, I have the perfect drink recipe to kick up your next warm-weather shindig! Say “Yee-haw and yes, please” to Grilled Pineapple Jalapeño Iced Tea! Flame-kissed, juicy tropical pineapple is muddled and mixed into fresh-brewed Milo’s Tea which has been infused overnight with spicy jalapeño peppers —  it’s easy, it’s unexpected, it’s a bona fide boot-stompin’ beverage!Grilled Pineapple Jalapeno Tea

Read on to find learn more about Milo’s tea and get the recipe: Continue reading →