Pineapple Right Side Up

Last night I was in the mood to experiment. This was the yummy result... my protein souffle in a classic pineapple upside down cake flavor. It was the perfect dessert... or breakfast. Yum! eating it as I type.

Shelly's Pineapple Right Side Up Protein Souffle

1 cup Pineapple Chunks, drained (OK to use fresh, frozen or canned)
2 Tablespoons Smucker's Sugar Free Caramel Topping
2 Eggs
3 Tablespoons Multigrain Pancake Mix, dry (I use this)
1 scoop Vanilla Protein Powder
1/2 teaspoon Baking Powder
1 cup Vanilla Soy Milk
1/2 cup Unsweetened Coconut, toasted
2 Tablespoons Sugar Free Torani Syrup (I used SF Coconut)

Hot water for water bath

Divide the pineapple chunks into each ramekin to cover the bottom of each. Spoon caramel sauce over each.

Mix all remaining ingredients (except water) in a blender till smooth.

Pour mixture into 4/4-oz ramekins or custard cups. Here's what I use.

If you don't have a groovy set up like this. Just place the ramekins in a large roasting pan. Place pan on oven rack and pour enough very hot water to come halfway up sides of ramekins. Bake at 350 for 45 minutes or until set, knife inserted comes out clean.

Serve warm or I served it chilled with a squirt of Sugar Free Land o Lakes Whipped Cream on top. Mmmmm. Soooo good.

More Eggface Protein Souffles:
Chocolate Banana
Banana Caramel Nut


emily said...

Wow... So my mom is like the queen of yummy pineapple upside down cake. And now, I think I will be the queen of pineapple rightside up souffles! These look YUMMY! You could throw a few pecans in with the pineapple too, a la (my) mom. :)

Catherine said...


Catherine said...

Also, do you think this would work with skim milk in lieu of soy? I never had a problem with soy until after my surgery ... when it sent me to le restroom. :(

Michelle "Shelly" said...

Mmmm pecans would be awesome it it.


Hope you enjoy 'em Catherine.

Any milk would work. I'm a soy girl but pretty much all my recipes can use regular milk.

Exception: Protein Ice Creams must be 2% milk or above. No lowfat not even lowfat soy.


Stephanie said...

Thank you so very much for posting all that you do. I am just starting my journey on the wls and with your recipes, it seems a lot easier as these are things that both my husband and small son would enjoy eating. We recently made a set of your bites and myself and kiddo loved them, husband, not so much, but he isn't an egg person, though he drooled over your roll up recipes. Again, thank you so much and now I know what I will be making this weekend!!

Lisa said...

Michelle -

I just discovered your blog a few months ago and am a loyal reader! I had lap band surgery nine months ago and have lost 60lbs - I have 20 more to go!

I am a transplanted NYC girl living on the beach in Ft. Lauderdale for a few years. I shared your blog with my monthly support group this week - so I'm sure your fan base will be growing!

I love, love, love all your postings - so useful and motivating. You ARE a ROCK STAR!!

I'm so glad I found you..

aka 'halfalisa'