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    Home » Recipes » Sauces and Dressings

    Pineapple Habanero Sauce

    Published: Sep 14, 2022 · Modified: Jun 21, 2024 by Tracey Hatch-Rizzi
    This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
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    This sweet and spicy Pineapple Habanero Sauce is the perfect condiment for everything from burgers and steaks to salads.  This recipe includes sweet pineapple, spicy habaneros and cilantro to make an easy, blended homemade sauce that’s ready in minutes. It’s keto friendly and I’ve included variations to make a low-FODMAP and AIP sauce.  Looking to make it less spicy?  I have you covered!

    Bowl of pineapple habanero sauce with a napkin, and lime garnish.
    Jump to:
    • Why you’ll love this recipe
    • Is pineapple low-carb and keto friendly?
    • Ingredients
    • How to cut habaneros
    • Instructions
    • How to make habaneros less spicy
    • Making a low-FODMAP sauce
    • How to make an AIP friendly sauce
    • Variations
    • How to store
    • Serving suggestions
    • FAQ
    • Other zesty sauces to try
    • 📖 Recipe
    • 💬 Comments

    This homemade hot sauce is fruity, spicy and better than any bottled sauce you’ll find on grocery store shelves.  It’s made from fresh ingredients that are a perfect pairing of sweet and heat like Pineapple Habanero Salsa. Drizzle it on a hearty Smoked Flank Steak and send your barbecue dinners to new heights.

    The texture of this sauce is similar to Tomatillo Salsa.  It’s slightly thick, sweet, spicy with a touch of acidity - perfect for pretty much anything that could use that sweet and heat combination.

    If the spice from habaneros is too much (like for spice-sensitive folks like myself), I include a method to reduce their heat, while still retaining the bright, fresh flavor of the hot peppers.

    Why you’ll love this recipe

    • Fresh ingredients - this recipe includes fresh produce for the best flavor
    • It's a healthy sauce - most of the ingredients are great sources of vitamin C
    • Versatility - sauce up everything from tacos to barbecue with this sweet, tangy, spicy condiment. And, the ingredients can be varied to fit many special diets, including AIP - just leave out the habanero.
    • Quick and easy - you can make this pineapple sauce in hardly any time at all, with just a few minutes of prep time
    • It's just so, so good!

    Is pineapple low-carb and keto friendly?

    Concerned about how many carbs are in this pineapple hot sauce?  One serving comes in at about 1g net carbs, so add this to your list of low carb and keto friendly sauces.

    Pineapple isn’t typically on the keto foods list, but since such a small portion is consumed, this can easily be considered to be a keto hot sauce.

    There are about 19g net carbs in pineapple, per cup.  However, small amounts can be consumed without tossing you out of ketosis.  You don’t have to worry about missing the bright sweetness of this luscious fruit!

    Labeled ingredients for pineapple habanero sauce.

    Ingredients

    Simple, fresh ingredients are best!  For this sauce, you’ll need:

    • Chopped pineapple – I use fresh, but canned pineapple works, as well
    • Habanero peppers – how many you add depends on your heat tolerance. I add two, but also process them to reduce their heat a bit (see instructions, below).
    • Fresh cilantro - adds a bright, fresh flavor
    • Lime – juice and zest only
    • Red or green onion – green parts only for low-FODMAP
    • Fresh garlic (omit for low-FODMAP) – just one or two cloves
    • Apple cider vinegar - a slight tang make it come alive!
    • Salt - brings the flavors together
    • Sweetener of choice (optional) – I use powdered stevia

    How to cut habaneros

    First, please use gloves!!  These puppies are hot and can produce a very unpleasant burning sensation on your skin that can last for hours.

    Slicing habanero peppers wearing a black nitrile glove.

    Slice the pepper open

    Removing seeds and pith from habanero peppers wearing black nitrile gloves.

    Remove the seeds and white pith

    Cleaned out habanero pepper halves on a board with seeds and pith.

    While the seeds and pith tend to be the hottest parts, the flesh of the pepper also carries a load of heat.

    If, for some reason, you forget the gloves, alcohol can help dissolve the oil-based hotness from your hands.  Rubbing alcohol or your favorite spirits work well.

    I like to follow that up with a good scrubbing with a grease-cutting soap, like Dawn.  But still, avoid rubbing your eyes for a while!

    Sauce ingredients in a Nutribullet cup with blender ready to blend.

    Instructions

    This sauce takes very little work to whip up.

    • Slice the habanero peppers and remove the seeds and white pith (please wear gloves!). See How to Cut Habaneros, above.
    • Coarsely chop the pineapple, peppers, cilantro and onion and place in a high speed blender.  I use my Nutribullet for this.
    • Add the lime juice, zest, apple cider vinegar, garlic cloves, salt and sweetener
    • Blend until smooth
    • Let the mixture chill in the fridge for about an hour or so.  It’s not necessary, but the flavors tend to bloom just a bit with a little chill time.

    TIP: There is an added step if you want to remove some of the heat from your hot peppers (see below).

    Habanero peppers in a glass of tequila.

    How to make habaneros less spicy

    If you’re not in to super mouth-burning firey hotness, you can drastically turn down the heat of your hot peppers by soaking them in booze.  Tequila, vodka, rum and brandy work well.  And, this process only takes about an hour.

    Simply slice your pepper, remove the seeds and pith (wear gloves, please!), place in a glass and cover with your favorite alcohol.

    The longer it sits, the less heat it will retain.  Do note that the alcohol will absorb the heat from your pepper – drink at your own risk!

    Jar and small bowl of pineapple habanero sauce with half a lime and quarter of a red onion as garnish.

    Making a low-FODMAP sauce

    Simply omit the garlic and use green onion instead of red onion.  If you want a stronger onion flavor, try adding 2-3 green onions, using the green parts only.

    How to make an AIP friendly sauce

    I know this is a ‘habanero’ hot sauce, but this makes a delicious AIP sauce without adding the peppers.  All of the other ingredients are AIP friendly, as long as you add an AIP compliant sweetener (think agave!).

    Consider making a thinner sauce by adding some pineapple juice or add other sweet fruit, such as more pineapple, peaches or mango to add more natural sweetness.

    Variations

    • For a thinner sauce – strain all or part of the sauce and discard the pulp
    • Replace the pineapple with mango or peaches – these options are higher in carbs and FODMAPs
    • Use other hot peppers – jalapeno, aji pineapple, scotch bonnet or serrano are good choices as a habanero substitute

    How to store

    I recommend storing your pineapple sauce refrigerated in a glass mason jar or bottle with a lid, rather than in a plastic container.  I find glass works better to preserve the flavor.

    Fresh, uncooked fruit sauces typically don’t keep fresh as long as bottled sauces with preservatives.  However, it has a high acidity and should keep well for up to two weeks.

    Serving suggestions

    • Serve on your favorite protein – it’s amazing on a Smoked Flank Steak, fish and even Pork Carnitas!
    • Top your favorite Mexican dishes – such as tacos, burritos, quesadillas or burrito bowls
    • Use as a salad dressing in small amounts –  I tend to make a mild hot sauce and a couple of tablespoons are phenomenal on salad greens
    • Use it on eggs – try a Mexican scramble or omelet with a touch of spicy sauce.  Move over Tabasco!
    • Sandwiches – this makes a super condiment.  Try it on a pulled pork sandwich using my slow cooker pulled pork, Keto Coleslaw with Cilantro and Lime on Low Carb Sandwich Thins!
    Jar and bowl of pineapple habanero sauce with lime, onion and cilantro as a garnish.

    FAQ

    Can pineapple habanero sauce be used as a marinade?

    Pineapple is known to be a natural meat tenderizer.  It contains an enzyme called bromelain that will break down protein, so I don’t recommend using it to marinate meat, poultry or fish, unless you are looking to tenderize those particular cuts.  It can help meat become tender by dissolving collagen fibers.

    Can this sauce be frozen?

    Yes, you can freeze unused portions.  However, there may be a change in flavor and texture.  I recommend using it within 2-3 months of freezing.

    How spicy are habaneros?

    The habanero scoville score lands in the extra-hot zone, from 100,000-350,000, making it about 70 times hotter than a jalapeno.  It has a floral sweetness and amazing flavor, if you can stand the heat.

    Habanero vs scotch bonnet – are they the same?

    No – they are actually two different hot peppers.  Both have a fruity flavor but scotch bonnets are slightly sweeter.  However, habaneros are often used as a scotch bonnet pepper substitute, along with jalapeno and serrano peppers.

    Is pineapple low-FODMAP?

    Pineapple is a low-fodmap fruit when served in quantities of 1 cup or less, according to Monash University.  It contains a moderate amount of fructans, so you do need to watch your portion size.

    Other zesty sauces to try

    • Horseradish sauce in a white bowl sprinkled with herbs and a spoon ready to serve.
      Horseradish Mustard Sauce
    • Bowl of red chimichurri sauce on a white board with a small wood spoon next to it, a decorative towel, and parsley.
      Red Chimichurri (Chimichurri rojo)
    • Tomatillo salsa verde in a blue bowl with a side of keto chips.
      Tomatillo Green Chili Salsa (Salsa Verde)
    • Small glass jar of homemade backyard BBQ sauce on a wood plank with peppercorns and a red and white striped towel.
      Sugar-free BBQ Sauce

    Like this recipe? Be sure to check out more of my Sauces, Dressings and Dips.

    If you make some Pineapple Habanero Sauce, snap a picture, post it on social and tag @rad_foodie.

    Thanks for reading and I hope you enjoy this sauce as much as I do!

    📖 Recipe

    Small bowl of pineapple habanero sauce with cilantro, lime and red onion as garnish.

    Pineapple Habanero Sauce

    Author: Tracey Hatch-Rizzi
    This sweet and spicy Pineapple Habanero Sauce is the perfect condiment for everything from burgers to salads.  This recipe includes sweet pineapple, spicy habaneros and cilantro to make an easy, blended homemade sauce that’s ready in minutes. It’s keto friendly and I’ve included variations to make a low-FODMAP and AIP sauce.  Looking to make it less spicy?  I have you covered!
    5 from 2 votes
    Print Recipe Pin Recipe Rate this Recipe
    Prevent your screen from going dark
    Prep Time: 15 minutes minutes
    Total Time: 15 minutes minutes
    Category: Sauces, Dressings and Dips
    Cuisine: American
    Method: No cook
    Yield: 1 cup
    Diet:Gluten Free, Vegetarian
    Special Diet:Keto, Low-Carb, Low-FODMAP, Paleo, Whole30

    Ingredients
     
     

    • 1 cup chopped pineapple
    • 2 habanero peppers
    • ½ cup cilantro leaves (packed)
    • 1 lime (juice and zest)
    • ¼ red onion (or 2 green onions - green part only for low-FODMAP)
    • 2 cloves garlic (omit for low-FODMAP)
    • ¼ cup apple cider vinegar
    • ½ teaspoon salt
    • 1 tablespoon stevia sweetener (or sweetener of choice - optional)

    Instructions
     

    • Slice the habanero peppers and remove the seeds and white pith (please wear gloves!).
    • Coarsely chop the pineapple, peppers, cilantro and onion and place in a high speed blender.  I use my Nutribullet for this.
    • Add the lime juice, zest, apple cider vinegar, garlic cloves, salt and sweetener.
    • Blend until smooth.
    • Let the mixture chill in the fridge for about an hour or so.  It’s not necessary, but the flavors tend to bloom just a bit with a little chill time.

    Notes

    Habanero peppers are very hot and can produce a very unpleasant burning sensation on your skin that can last for hours.
    If, for some reason, you forget the gloves, alcohol can help dissolve the oil-based hotness from your hands.  Rubbing alcohol or your favorite spirits work well.  I like to follow that up with a good scrubbing with a grease-cutting soap, like Dawn.  But still, avoid rubbing your eyes for a while!
    You can reduce the heat of your hot peppers by soaking them in your favorite alcoholic spirit for up to an hour.
    To make a low-FODMAP sauce, simply omit the garlic and use green onion instead of red onion.  If you want a stronger onion flavor, try adding 2-3 green onions, using the green parts only.
    To make an aip sauce, omit the habanero peppers and add extra onion or grated horseradish for some additional heat.
    For a thinner sauce – strain all or part of the sauce and discard the pulp.

    Nutrition

    Serving: 2 teaspoonsCalories: 4 kcalCarbohydrates: 1 gProtein: 0 gFat: 0 gCholesterol: 0 mgFiber: 0 gNet Carbs*: 1 g

    *Net carbs = carbohydrates - fiber

    Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.

    Did you make this recipe?Leave a review below, then snap a picture and tag @Rad_Foodie on Instagram so I can see it!

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    Comments

    1. Carlos says

      March 25, 2024 at 11:23 am

      Thank you for the excellent recipe. Doubled the recipe and made a couple of minor alterations: used three habaneros instead of four, roasted the pineapple to concentrate the flavor and used some of the pineapple juice that came with the canned pineapple as sweetener. Delicious and still quite hot.

      Reply
      • Tracey Hatch-Rizzi says

        April 02, 2024 at 3:36 pm

        Hi Carlos,

        You're very welcome! Those are great variations and they sound absolutely wonderful. Thanks for sharing them and I'm so glad you liked it!

        Best,
        Tracey

        Reply
    2. Herbert Bass says

      February 22, 2024 at 7:14 am

      Can this sauce be simmered after making and water bath canned

      Reply
      • Tracey Hatch-Rizzi says

        February 22, 2024 at 2:37 pm

        Hi Herbert,

        That's a great question! I've never tried simmering it, but I'd imagine it would still be as delicious as the raw sauce - maybe even better! I think I'll try it next time I make a batch. I'm not canning savvy, but from all of the research I've done, it appears that it should can just fine. If you try it, please let me know how it turns out!

        Best,
        Tracey

        Reply
    5 from 2 votes (2 ratings without comment)

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    Blog author in a green blouse outside with green plants behind.

    Hey there! I'm Tracey, a FODMAP-trained recipe developer and acupuncturist living a rad low-FODMAP and low-carb lifestyle. I love creating healthy, flavorful recipes, often with global ingredients. Special diets should never be boring and taste buds deserve to be happy!

    Learn more about me →

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