Recipes | Sauces, Salsas & Condiments

Low FODMAP Caramelized Pineapple Sauce

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Low FODMAP Caramelized Pineapple Sauce is easy to make and ladled on top of pancakes or waffles, elevates them into brunch territory. That said, the sauce keeps well, and you can stir it into yogurt or oatmeal, too as a snack or weekday breakfast.

pile of low FODMAP Caramelized Pineapple sauce on waffles and green plate

Pineapple Is Low FODMAP

Both Monash University and FODMAP Friendly have lab tested fresh pineapple. Monash declares that it is Green Light low FODMAP at 1 cup (140 g), while FODMAP Friendly gives it a “Pass” at 1 cup (150 g). Either way, this is a generous portion.

vertical image of low FODMAP Caramelized Pineapple sauce on waffles and green plate

As a point of interest, Monash has also tested dried pineapple and they say that “1 piece”, which weighs 25 g, is Moderate for fructans. They do not give a low FODMAP amount. If you can tolerate fructans, you might want to check out our Low FODMAP Tropical Biscotti.

low FODMAP Caramelized Pineapple sauce on waffles and green plate

Adults Only

Check out our adult version under Tips – PS: it involves whiskey!

low FODMAP Caramelized Pineapple sauce on waffles and green plate and silver fork

Ingredients for Low FODMAP Caramelized Pineapple Sauce

Ingredients for Low FODMAP Caramelized Pineapple Sauce

All of the ingredients, pineapple, brown sugar, maple syrup and butter are easy to find.

Just make sure you buy pure maple syrup and not “pancake syrup”, which has additional sweeteners, often high fructose corn syrup, which we want to avoid.

How To Make Low FODMAP Caramelized Pineapple Sauce

This Low FODMAP Caramelized Pineapple Sauce is very easy to make.

I prefer using a nonstick pan, which keeps burning to a minimum and makes clean-up easier. First you combine the butter and brown sugar:

combining sugar and butter

The only key to success with this recipe, is that after you add the pineapple to the pan, keep stirring and cooking until the fruit caramelizes.

When you first add it, the fruit will be pale yellow as seen below.

combining sugar and butter

The fruit contains a fair amount of moisture, so it will take several minutes. Don’t rush. Don’t watch the clock. Use our visual cues for best results. You can see the desired color below.

pineapple is now caramelized

Addendum

So, as I was making this sauce I decided I needed some waffles to showcase it for the photographs. I decided to make our Cornbread Waffles. If you look at the images over on that recipe and compare them with the images here I think you will notice something right away. The ones here are incredibly pale – and frankly, to me, not that appetizing looking. See below:

bready waffles

What is the difference, you might be wondering? Well, instead of the recommended Bob’s Red Mill 1 to 1 Gluten-Free Baking Flour I used King Arthur Gluten Free Measure for Measure flour blend and then also, instead of lactose-free whole milk I used almond milk. BAD IDEA. Folks ask me about substitutions all the time – and I often sound like a broken record. The fact is that if you change the recipe, you CHANGE the recipe. And usually not for the better.

waffles

These two little changes created dry, bready, anemic looking waffles that had no flavor. My advice? Stick to my directions for success. (And I should listen to my own advice, too). Below I tried to “save” them with the yummy sauce!

caramelized pineapple sauce

If you want to be ready to make recipes quickly and easily – be prepared! Check out our article on 12 Essential Pantry Items, 10 Essential Low FODMAP Baking Items and 8 Essential Fridge & Freezer Items.

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pile of low FODMAP Caramelized Pineapple sauce on waffles and green plate
5 from 2 votes

Low FODMAP Caramelized Pineapple Sauce

Low FODMAP Caramelized Pineapple Sauce is easy to make and ladled on top of pancakes or waffles, elevates them into brunch territory. That said, the sauce keeps well, and you can stir it into yogurt or oatmeal, too as a snack or weekday breakfast.

Low FODMAP Serving Size Info: Makes 2 cups (600 g); 8 servings; serving size ¼ cup (75 g)

Makes: 8 Servings
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Author: Dédé Wilson

Ingredients:

  • 6 tablespoons (85 g) unsalted butter, cut into pieces
  • ½ cup (107 g) firmly packed light brown sugar
  • 4 cups (560 g) fresh pineapple chunks
  • 3/4 cup (180 ml) pure maple syrup

Preparation:

  1. Place butter in a large nonstick skillet and cook over medium heat to melt butter. Stir in the brown sugar and cook for a few minutes until combined and sugar begins to melt. Add the pineapple and toss to coat. Continue to cook for several minutes, stirring often, until fruit begins to caramelize a little bit and the butter/sugar mixture thickens and creates a glaze. Add maple syrup, toss to coat and cook a few minutes more until maple syrup incorporates into the glaze. Remove from heat and keep warm.

  2. Sauce is ready to use, or you can cool it and refrigerate in an airtight container for up to 1 week. Reheat before using.

Notes:

Tips

  • Adult Variation: Did you know that whiskey is low FODMAP in 30 ml portions? A little whiskey added to this sauce makes an incredible sauce for pound cake or ice cream, (LOFO versions, of course).

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are likely recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly.
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
  • Whiskey: Monash University has lab tested whiskey and it is low FODMAP Green Light at a 30 ml serving size.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Basic, Condiment, Sauce
Cuisine: American

Nutrition

Calories: 189kcal | Carbohydrates: 29g | Protein: 1g | Fat: 8g | Sodium: 2mg | Potassium: 50mg | Fiber: 1g | Sugar: 13g | Calcium: 24mg | Iron: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.