Pineapple Breakfast Cake (gluten free, grain free)

I revisited a GAPS recipe today. I’m always looking for more high protein breakfast ideas, and I also happened to be trying to use up the rest of a #10 can of pineapple before it went bad. We’re fans of pineapple around here, but not to the point that I can be confident that the two of us will eat an entire #10 can of it before it goes bad.

Enter, GAPS pineapple upside down cake. I might adjust the name to ‘pineapple cobbler’ now, but it’s essentially the same recipe.


Since I originally just posted links to all the recipe components I put together to make my recipe, I’m posting the entire recipe here, in one place.

1/2 cup butter

1 cup honey

1 15 oz can pineapple, or 2 cups


3 cups sunflower seed flour (or other nut flour)

1 cup coconut flour

1/8 tsp salt

1 tsp baking soda

4 eggs

1/2 cup honey

1/2 cup pineapple juice

1/2 cup melted butter


Melt 1/2 cup butter in 9×13 pan in 300 degree oven.

Mix flours, salt and baking soda. Add eggs, pineapple juice and other 1/2 cup melted butter.

Add honey to 9×13 pan and mix with melted butter. Add pineapple. Return to oven for 5 minutes.

Pour batter over pineapple mixture and cook at 300 degrees for 60 minutes or more, until toothpick inserted in middle comes out clean.


You can use other ratios of sunflower seed flour to coconut flour–using just sunflower seed flour will produce a very dense cake, using just coconut flour will produce a lower protein, lighter textured cake. Adjust ratio according to your desired outcome, or to what flour you happen to have on hand.

You can substitute a cup of applesauce for the eggs to make it egg free. (If you do, you can probably also cut back on the honey, if desired.)

You can substitute agave for part or all of the honey.

You can substitute coconut oil or other neutral flavored oil for the butter to make it dairy free.