INTRODUCTION
Pineapple Habanero Sauce is a bright, spicy sauce that mixes sweet pineapple with hot habanero peppers. It smells fresh and tastes bold. You can use it on chicken, fish, tacos, or as a dip. It is easy to make at home and easy to change for a healthier version. If you like pineapple in savory dishes, you might also enjoy a brown sugar pineapple ham bake that uses similar flavors for a main dish.
This sauce fits many food plans. You can make a lighter option by cutting sugar or using a sugar substitute. You can also make a low carb or diabetic-friendly version. This recipe is great for meal prep because it keeps well in the fridge or freezer.
WHY YOU WILL LOVE THIS RECIPE
You will love this Pineapple Habanero Sauce for many reasons. It adds big flavor with a small amount. It is a lighter option compared to store-bought sauces that can have extra preservatives. This sauce is great for meal prep because you can make a large batch and use it all week. It helps turn simple proteins into a bold and healthy plate.
Health benefits: pineapple adds vitamin C and fiber. Habanero peppers add vitamin A and can boost your metabolism slightly. By reducing the sugar, you can make a lower calorie and diabetic-friendly sauce. Use this sauce as a flavor boost for a high protein meal like grilled chicken or salmon to keep your plate balanced and good for weight loss when used in portioned amounts. If you need a meal idea with similar bright sauce flavors, try pairing it with a delicious salmon with basil sauce and tomato salad for a full meal.
HOW TO MAKE Pineapple Habanero Sauce
This section shows you how to turn fresh fruit and peppers into a thick, tasty sauce.
EQUIPMENT NEEDED
- Large stock pot
- Grill or grill pan
- Food processor or blender
- Cutting board and sharp knife
- Measuring cups and spoons
- Whisk and wooden spoon
- Canning jars or freezer containers
- Gloves for handling hot peppers
Ingredients You’ll Need :
4 cups sugar, 1 cup apple cider vinegar, 1 cup pineapple juice, 3 Tbsp lemon juice, 1 medium onion, 1 red pepper, 1 yellow pepper, 1 mango, 1 pineapple, 4 habanero peppers ((you can use less if you like it less spicy)), 3 Tbsp Cornstarch
STEP-BY-STEP INSTRUCTIONS :
Prep some canning jars or freezer jam containers. This recipe makes 10-12 cups or 5-6 pints.
In a large stock pot, whisk together the sugar, apple cider vinegar, pineapple juice and lemon juice. Bring to a boil over high heat and boil 2 minutes. Set the pot aside while you prepare the rest of the ingredients.
Finely chop your onion, red pepper, yellow pepper and mango in to 1/4-inch pieces if you like your sauce chunky. If you like your sauce less chunky, do like we did and chop the veggies 1/2-1 inch and then pulse them through the food processor. Don’t over do it and turn them completely smooth… you definitely want some texture.
Peel and core your pineapple and slice in to rings. Grill them on your outside grill or on a grill pan until they start to caramelize, then chop up in to small pieces. (We run some of the pineapple through the food processor and leave some small chunks.)
Using gloves, roast the habaneros on the grill until lightly charred on the outside. Remove and discard the seeds and then throw the habaneros through the food processor until smooth.
Stir all of your fruit and veggies in to the sugar/vinegar/juice mixture. Bring to a boil and then turn the heat down and let simmer for 10 minutes.
Mix your cornstarch with a couple of Tbsps of water till smooth and stir it in to the sauce. Let it continue to cook a minute or two as the cornstarch thickens the sauce then transfer the sauce in to your prepped containers.
HOW TO SERVE Pineapple Habanero Sauce
Serve this sauce as a glaze, dip, or finishing sauce. Use small amounts to keep calories down. A 1–2 tablespoon serving adds big flavor without too many calories when you use the lower-sugar version. This sauce is perfect on grilled chicken breasts, shrimp, or pork tenderloin. For a balanced plate, serve one serving of sauce with 3–4 ounces of lean protein, a cup of steamed vegetables, and a small portion of whole grain.
You can also use this sauce as a condiment on tacos. One or two tablespoons go a long way. If you want a higher protein meal, spoon the sauce over a bowl of quinoa and black beans with grilled chicken for a high protein meal that also has fiber.
If you want a different dinner using bright sauce flavors, try the cracked garlic steak tortellini in creamhouse sauce as another option and use a light spoon of this habanero pineapple for bold contrast.
STORAGE & FREEZING : Pineapple Habanero Sauce
Store cooled sauce in airtight jars in the refrigerator for up to 3 weeks. For longer storage, freeze in labeled freezer containers for up to 6 months. Thaw in the fridge overnight and stir before using. To keep texture, leave some pineapple chunks out of the food processor and pack the sauce with those chunks if you plan to freeze. For safe canning, follow tested water-bath canning methods and processing times.
SERVING SUGGESTIONS
- Healthy side: grilled vegetables with a squeeze of lemon and a small spray of olive oil.
- Balanced plate: 3–4 oz grilled chicken, 1 cup mixed greens, 1/2 cup quinoa, 1–2 Tbsp sauce.
- Low calorie tip: use 1 Tbsp sauce to flavor a salad or roasted veggies instead of a heavy dressing.
- Diabetic-friendly plate: use the low-sugar version and pair with lean protein and non-starchy vegetables.
VARIATIONS
- Healthier version: Reduce the sugar by half or swap most sugar for a natural sweetener like erythritol or allulose to make it diabetic-friendly and lower calorie. Use extra pineapple for sweetness. This is a healthy version if you limit added sugar and watch portion size.
- High-protein or low-carb version: Use the sauce as a low-carb glaze by cutting sugar and using a small amount. Pair it with a high protein meal such as grilled chicken breast, salmon, or shrimp. Spoon 1–2 tablespoons over a 4–6 ounce piece of lean protein for a high protein meal that stays low in carbs.
- Air fryer or oven-baked version: Instead of grilling pineapple and habaneros, roast them in an air fryer or in a hot oven. Air fry pineapple rings at 400°F for 6–8 minutes until caramelized. Air fry habaneros at 375°F for 4–6 minutes while wearing gloves. This method gives great char and is perfect when you do not have an outdoor grill.
- Chunky vs. smooth: Pulse fewer times in the food processor for a chunky texture, or blend more for a smooth sauce. Keep some pineapple pieces out to fold in later for texture.
FAQs
Q: Is this sauce gluten free?
A: Yes. The basic recipe contains no gluten. If you add it to other dishes, check labels on any store-bought add-ins. This sauce is naturally gluten free as written.
Q: Can I make this sauce lower in sugar for weight loss or diabetes?
A: Yes. You can reduce the sugar by half or use low-calorie sweeteners like erythritol or allulose to make it diabetic-friendly and lower calorie. Use fresh pineapple to add natural sweetness. Always check with a health professional if you have medical needs. This change makes it a lighter option and better for weight loss when used in controlled portions.
Q: How long will it keep in the fridge?
A: In sealed jars, it will keep up to 3 weeks in the refrigerator. For longer storage, freeze it up to 6 months.
Q: Can I can this sauce for shelf storage?
A: Yes, but you must use proper water-bath canning methods and follow safe processing times. This keeps it shelf stable and ready for quick meals.
Q: Is this sauce high in protein?
A: No, the sauce itself is not high in protein. To make a high protein meal, serve the sauce over lean meats, tofu, or fish. The sauce acts as a flavor boost for a high protein meal.
Q: Can kids eat this sauce?
A: Habaneros are very hot. Use fewer peppers or remove seeds to reduce heat, or make a version with no habaneros and a bit of mild jalapeno. Taste test first and start with small amounts.
MAKE-AHEAD TIPS FOR Pineapple Habanero Sauce
- Batch cook: Make the full recipe and divide into jars to use for a week or freeze for months. This recipe is great for meal prep because one batch makes many servings.
- Portion: Freeze in 1-cup portions for easy thawing and portion control. This helps if you are watching calories or trying to stick to a plan for weight loss.
- Prep ingredients: Chop peppers, pineapple, and mango ahead and store in the fridge for 1–2 days before cooking. Then you can cook quickly when you are ready.
- Label jars with date and use-by date. Keep a small container in the fridge for daily use and move the rest to the freezer.
Pineapple Habanero Sauce
Ingredients
Method
- Prep some canning jars or freezer jam containers. This recipe makes 10-12 cups or 5-6 pints.
- In a large stock pot, whisk together the sugar, apple cider vinegar, pineapple juice, and lemon juice. Bring to a boil over high heat and boil for 2 minutes. Set the pot aside while you prepare the rest of the ingredients.
- Finely chop your onion, red pepper, yellow pepper, and mango into 1/4-inch pieces if you like your sauce chunky. For a smoother sauce, chop the veggies 1/2-1 inch and pulse them through the food processor, being careful not to over blend.
- Peel and core your pineapple and slice it into rings. Grill them until caramelized, then chop into small pieces.
- Using gloves, roast the habaneros on the grill until lightly charred. Remove seeds and blend until smooth in the food processor.
- Stir all fruit and veggies into the sugar/vinegar/juice mixture. Bring to a boil, then reduce heat and let it simmer for 10 minutes.
- Mix cornstarch with a couple of tablespoons of water until smooth and stir into the sauce. Cook for another minute or two until thickened, then transfer sauce into prepped containers.