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!
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.
Why you’ll love this recipe
The texture of this sauce is similar to green salsa verde. 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.
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!
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
- Juice and zest of 1 lime
- Red or green onion (green parts only for low-FODMAP)
- Fresh garlic (omit for low-FODMAP) – just one or two cloves
- Apple cider vinegar
- 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.
Slice the pepper and then remove the seeds and white pith. While these 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!
This sauce takes very little work to whip up.
Coarsely chop your ingredients and place in a high speed blender. I use my Nutribullet. See instructions, above, on chopping your habanero.
Add the remaining ingredients and 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).
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!
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.
- 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.
How to store
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.
- Serve on your favorite protein – It’s amazing on steak, fish and pork!
- Top your tacos, burritos, quesadillas or burrito bowls
- Use as a salad dressing in small amounts. I tend to make mine very lightly hot 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 with my Crock-Pot Pulled Pork with Keto Coleslaw on Keto Sandwich Thins!
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 marinade meat, poultry or fish, unless you are looking to tenderize those particular cuts. It can help meat become tender by dissolving collagen fibers.
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.
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.
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.
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 recipes that pair well with this sauce
Like this recipe? Be sure to check out more sauces, dressings and dips. And, I would love (like LOVE) if you’d comment and rate this recipe!
And, 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!
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Pineapple Habanero Sauce
- 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 fresh garlic (omit for low-FODMAP)
- ¼ cup apple cider vinegar
- ½ teaspoon salt
- 1 tablespoon stevia sweetener (or sweetener of choice - optional)
- 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.
*Net carbs = carbohydrates - fiber
Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.