Protein Banana “Rum” Cake (with peanut butter frosting!)


This recipe was born of a craving for cake. And not just something cake-flavored. I wanted a cake. But as we all know, cake usually ends in calamity (whether that be dumping, a blood sugar drop or just intense guilt). So I had to rethink cake.

I know there is sugar-free cake mix . But see…here’s the thing about me and that cake mix. Sugar alcohols and my system? Not great friends. Plus, I’m a baker. I admit it! The measuring, mixing, stirring, it calms me. Somehow I can accept that I can’t eat a lot of food so long as I can have my hands in it.

Besides, you guys know me. I am a freakazoid who loves turning protein into things that look normal. It’s my hobby. You bird watch, I covert bake.

So I had a plethora of bananas. And a craving for cake. Here’s what I did about that.

Nik’s Protein Banana “Rum” Cake
(with peanut butter frosting)

“Wet” Ingredients

  • 4 very, very, very ripe bananas
  • 1.5 c. Splenda
  • 2 eggs
  • ½ c. Davinci Butter Rum syrup (if you don’t have that about 1/8-1/4 tsp. Rum extract will do. Do NOT use regular rum. Just…don’t.)
  • ¾ c. milk
  • 1 tsp pumpkin pie spice
  • 1 tsp pure vanilla extract

“Dry” Ingredients

Peanut Butter Icing

I could just dive into that bowl of icing!

(Note this works with any flavor. The divas wanted chocolate but I was out of unsweetened cocoa at the time.)

  • 8 oz. package of cream cheese
  • 1 package of sugar-free pudding mix (I used vanilla)
  • 2 tbsp PB2 (omit, of course, if you are not making peanut butter icing)
  • ½ c. milk


Combine wet ingredients in a mixing bowl and beat on low for 2 minutes.

Sift in dry ingredients and mix on medium speed until fully incorporated.

I made a layer cake (I wanted to make a bundt cake but my pan has gone missing!). Spray two cake pans with cooking spray (might I advise spray with flour in it to prevent sticking?). If you aren’t into the flour idea, then dust your pans with a bit of Atkins mix.

Pour half your mixture into each cake pan and bake in a preheated 350 oven for about 20-25 minutes. Keep an eye on it. With protein cake it isn’t unusual for the outside to cook way faster than the inside. Don’t worry. It won’t burn. But after about 15 minutes start fork testing it. As soon as that fork comes out clean, take it out! It should look something like this:

In general…protein cake doesn’t rise as high as regular cake (cuz it’s heavier!) so don’t be surprised if your cake is “short” 🙂

Nik’s cake tip of the day: Immediately after taking hot cake pans out of the oven, dip the bottom of the pan in really cold water. It helps solidify the bottom of the cake and it comes out of the pan easier.

Cool the cake on a rack completely before icing.

Layer one reporting for duty!
To make the icing, simply combine everything in a mixing bowl and beat first on low for a minute, then on high until smooth. It’s not unusual for there to be some stray lumps in there. Spread over cooled cake.
Caaaaaaake…nom, nom, NOM!
Warning: this is a PROTEIN cake, so it’s not going to be light, airy and fluffy. It’s actually quite dense, like a pound cake (which is why I wanted to use a bundt pan. Somehow I can’t make protein cake work in a loaf pan). The slice you see at the very top of the post is an actual meal for me. I didn’t want food for about another three hours after eating that. But still, when you want cake, you want cake…
Protein Banana "Rum" Cake (with peanut butter frosting!)
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Protein Banana "Rum" Cake (with peanut butter frosting!)
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  1. I would so hire you as my personal chef, you rock!

  2. Nik, you are a star! I can't wait to try this.

  3. Sounds delicious and high protein. Do you have the nutritional information on this recipe? I love your blog. Thanks.

  4. Oops! Please disregard my previous question about nutritional information. I just saw "nutritional stats" in the labels list, and I read the reasons why you don't give them along with your recipes. Thanks for your great recipes.

    • where is the nutritional list? I don’t see it

      • Bariatric Foodie doesn’t provide nutrition information for its recipes. But with the information that’s listed, you should be able to plug it into your favorite food journal with the ingredients you plan to use! Hope that helps.

  5. This looks really interesting. I have had a cookie or two here or there since my surgery in July (Christmas shredded my willpower ;_;), but not a real dessert as such. I'll have to give this a try!

  6. My mother is making this for me tonight for my birthday cake but we replaced the bananas with canned pumpkin because we didn't have any ripe
    cant wait to taste it

  7. OMG. I am only 5 days post op (sleeve) and I am totally mourning food. feeling sad thinking about all the things I'll never eat again. UNTIL RIGHT NOW!! Your blog is an awesome discovery!! I can't make this stuff now, but trust and believe as SOON as i can, IT'S ON.

    Thank you!

  8. I was sleeved 7 days ago, and my Birthday is in 2 1/2 weeks, I'll be on "soft foods" then, I wonder if this would be okay!

  9. Hi Julie,

    While I am in no way shape or form a nutritionist…I'm going to say…no! This recipe is not appropriate for the soft food stage.

  10. Could I sub a different type of davinci sf syrup or possibly use rum flavoring?

  11. You can use anything you like! In truth I only used the rum because i was trying to find ways to use up this bottle of SF Butter Rum syrup I have. But if you like the rum idea (and it was very yummy) Rum extract will do (look in the baking aisle of your grocery store and they should have it). Or you can use any other flavor you like alongside banana. OR you can use no syrup at all! the syrup doesn't affect the texture so you can just leave it out as a flavoring agent altogether.

  12. How can I turn these wonderful recipes of yours into Pintrest links to keep forever and a day? 🙂

  13. For now if you have the "Pin It" button (you can download on Pinterest) that works or you can copy the URL and paste it into the "Pin It" menu. I'm in the process of designing a new website which will have more automated functions like that but for this site, alas, we have to do it the old fashioned way! Hope that helps.

  14. Thank you!

  15. Stephanie S. Hernandez

    You are WONDERFUL. I too am a baker and thought I would have to give up the pleasure of baking and eating cake. Well after my surgery I will be trying this cake recipe for me and my family.

  16. I seem to remember a version that used Carbquick baking mix? But, I will try this one.

    • Yes it was the same amount of Carbquik. I switched because I like the Quest powder better for this recipe but you can certainly still use the Carbquik!

  17. Charolette Woodson

    This cake is so good! My husband loved it. I used my favorite protein powder (unjury vanilla).. and chocolate in the frosting. It can out very moist. As someone mentioned earlier I will try canned pumkin for the holidays. Thanks!

  18. If you don’t have quest protein powder can I use vanilla protein powder…

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