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–+ servings
Small bowl of pineapple habanero sauce with cilantro, lime and red onion as garnish.
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5 from 2 votes

Pineapple Habanero Sauce

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!
Prep Time15 minutes
Total Time15 minutes
Course: Sauces, Dressings and Dips
Cuisine: American
Diet: Gluten Free, Vegetarian
Keyword: habanero sauce, pineapple habanero sauce, pineapple hot sauce
Method: No cook
Special Diet: Keto, Low-Carb, Low-FODMAP, Paleo
Servings: 1 cup
Calories: 4kcal
Author: Tracey Hatch-Rizzi

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
US Customary - Metric

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: 2teaspoons | Calories: 4kcal | Carbohydrates: 1g | Protein: 0g | Fat: 0g | Cholesterol: 0mg | Fiber: 0g | Net Carbs*: 1g