Recipes | Sauces, Salsas & Condiments

Low FODMAP Grilled Pineapple & Kiwi Salsa

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Did the recipe title, Low FODMAP Grilled Pineapple & Kiwi Salsa, pique your interest? Have you only had tomato-based salsa? You are in for a treat! Both fresh pineapple and kiwi are brushed with our Onion-Infused Oil and then these low FODMAP fruit hit the grill until char marks form. Chop them up and combine with scallion greens, cilantro, lime juice and jalapeno and you will be enjoying a whole new taste experience.

Horizontal image of Low FODMAP Grilled Pineapple & Kiwi Salsa in round handled dish on blue tray

Kiwis, Pineapple & FODMAPs

Kiwis and pineapple have both been lab tested for FODMAPs by both Monash University and FODMAP Friendly and they each have generous serving sizes that we can enjoy, even during Elimination.

We love both of the raw – and the kiwi of course is even in our logo, we love them so much – but grilling them caramelizes the natural sugars in the fruits and brings a smoky edge to this very easy-to-make salsa.

overhead view of Low FODMAP Grilled Pineapple & Kiwi Salsa in bowl on top of blue tray

Low FODMAP Onion-Infused Oil

Our Garlic-Infused Oil is one of our most popular recipes and I think the sister-recipe – the Low FODMAP Onion-Infused Oil – is over-looked. And it shouldn’t be! Think about all the times in your pre-FODMAP days that you would be reaching for onions. Now you can use our Onion-Infused Oil to get all the onion flavor without any IBS triggers.

And, while we are on the subject, whenever you are making infused oils, you have control over your choice of oils! Now that might seem obvious but let me explain. Most of the infused oils on the market are olive oil based and sometimes I don’t want the assertive flavor of olive oil (even a light flavored one).

When I am making Tex-Mex food or Indian food or other Asian food, as examples, I want garlic and onion flavor, but not olive. Neutral-favored vegetable oils to the rescue! You can use a blended vegetable oil, canola, rice bran, whatever strikes your fancy. For this recipe, I like an Onion-Infused Oil made with a neutral vegetable oil over an olive oil.

We have a recipe, of course, and for purchased we like Tourangelle very much.

How To Make Low FODMAP Grilled Pineapple & Kiwi Salsa

You can make this Low FODMAP Grilled Pineapple & Kiwi Salsa on the grill of course, either propane or charcoal, but you can also use a grill pan indoors, which means that you can make this any time you want quiet easily.

After coating the pineapple and kiwi slices with Low FODMAP Onion-Infused Oil they go right into a fairly hot pan or on a fairly hot grill.

grilling fruit for salsaAllow space between pieces of fruit for proper caramelization. You know when they are done when they have nice char marks, which really only takes a few minutes.

grilling pineapple in a grill pan

Then it is simply a matter of chopping up your fruit:

chopping grilled fruit for salsa

And combining the fruit with the other ingredients. Make sure to taste and adjust seasoning.

Here it is spooned over salmon that was simply pan-roasted.

grilled salsa on salmon on a white plate

More Low FODMAP Salsa Recipes

Hopefully this recipe has convinced you that salsa goes way beyond tomatoes, although we like classic fresh tomato salsa, too. Check out our Fresh Tomato Salsa, Papaya Salsa, Grilled Tomato & Peach Salsa, Strawberry Salsa, Grilled Corn Salsa, Mint Salsa Verde, Tomato Olive Salsa, and a non-grilled Pineapple Salsa with sweet red bell pepper. We also have an article about our Top 10 Ways To Use Salsa.

Horizontal image of Low FODMAP Grilled Pineapple & Kiwi Salsa in round handled dish on blue tray
5 from 2 votes

Low FODMAP Grilled Pineapple & Kiwi Salsa

Did the recipe title, Low FODMAP Grilled Pineapple & Kiwi Salsa, pique your interest? Have you only had tomato-based salsa? You are in for a treat! Both fresh pineapple and kiwi are brushed with our Onion-Infused Oil and then these low FODMAP fruit hit the grill until char marks form. Chop them up and combine with scallion greens, cilantro, lime juice and jalapeno and you will be enjoying a whole new taste experience.

Low FODMAP Serving Size Info: Makes about 1 1/2 cups (240 g); 2 tablespoons per serving; 12 servings

Makes: 12 Servings
Prep Time: 10 minutes
Cook Time: 8 minutes
Total Time: 18 minutes
Author: Dédé Wilson

Ingredients:

  • 8- ounces (225 g) cored, pineapple rounds, about ½-inch (12 mm) thick
  • 2 green kiwis, peeled and cut crosswise into ¼-inch (6 mm) discs
  • 1 1/2 tablespoons Onion-Infused Oil, made with vegetable oil, or purchased equivalent
  • 3 tablespoons finely chopped scallions, green parts only
  • 2 tablespoons chopped cilantro
  • 2 tablespoons lime juice
  • 2 teaspoons minced jalapeno, or to taste
  • Kosher salt

Preparation:

  1. Clean your grill grates and prepare a fairly hot fire with your propane or charcoal grill. Brush the pineapple rounds and kiwi with the Onion-Infused Oil and grill all of the fruit on both sides until you get nice char marks. Tongs and/or a spatula make quick work out of this step.
  2. Chop the pineapple and the kiwi into small chunks and combine in a mixing bowl with cilantro, lime juice, scallions and jalapeno. Mix together well, taste, and season with salt. Add more jalapeno if you like things hot. Salsa is ready to use or refrigerate in an airtight container overnight. Bring to room temperature before serving.

Tips

FODMAP Information

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

  • Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
  • Onion-Infused Oil: Make your own Onion-Infused Oil or buy a commercial equivalent for the easiest way to add onion flavor to your food. Fructans in onions are not oil-soluble, so onion-infused oil is low FODMAP.
  • Pineapple: Monash and FODMAP Friendly have both lab tested pineapple. Monash lab tests deem 1 cup fresh, chopped pineapple at 140 g to be Green Light low FODMAP. FODMAP Friendly give it a “Pass” at 1 cup (150 g). Monash has also tested dried pineapple and they have not determined a low FODMAP amount. It is Moderate at 25 g for fructans.
  • Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.

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
Cuisine: American

Nutrition

Calories: 37kcal | Carbohydrates: 6g | Protein: 1g | Fat: 2g | Sodium: 1mg | Fiber: 1g | Sugar: 1g | Vitamin C: 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.