Recipes | Sauces, Salsas & Condiments

Low FODMAP Pineapple Salsa


This post may contain affiliate links. Please see our disclosure policy for details.

Versatile Low FODMAP Pineapple Salsa

We LOVE this Low FODMAP Pineapple Salsa! It is incredibly versatile, working well with seafood, poultry or meats – even tofu!

low FODMAP pineapple salsa in clear glass bowl
It works on salmon (see below).

Blackened Salmon with low FODMAP sweet & spicy dry rub and low FODMAP pineapple salsa on a brown plate

It works on pork (see below).

pork chop with low FODMAP Sweet & Spicy Dry Rub and low FODMAP Pineapple Salsa with green beans on a blue and white plate

We have used it have pan seared tofu and roasted chicken as well. It doesn’t get much more versatile than that! In my book The Low-FODMAP Diet Step by Step I present a similar version with grilled swordfish.

Grilled swordfish with low FODMAP pineapple salsa

The salmon filet as well as a pork chop were first seasoned with our Low FODMAP Sweet & Spicy Dry Rub.

Make This Salsa Super Quickly

Most well-stocked supermarkets these days will offer fresh pineapple cored and ready-to-use. We highly recommend going this route for ease and as a time saver.

Pineapple & FODMAPs

Pineapple is low FODMAP according to Monash at 1 cup chopped fruit (140 g)! That is a generous amount. If you do not have the Monash University Low FODMAP Diet Smartphone App yet, get it!

It’s a lifesaver. I couldn’t get along without it.

Send This Recipe to Me!
Enter your email to have this sent to your inbox and we will send you fresh recipes weekly!
By sending this message, I accept FODMAP Everyday’s
Terms and Privacy Policy.
low FODMAP pineapple salsa
4.5 from 4 votes

Low FODMAP Pineapple Salsa

This Low FODMAP Pineapple Salsa comes together in a flash, especially if you buy peeled and cored fresh pineapple.

Low FODMAP Serving Size Info: Makes 1 ½ cups (240 g); serving size 2 tablespoons

Makes: 12 servings
Prep Time: 5 minutes
Total Time: 5 minutes
Author: Dédé Wilson


  • 1 cup (6 ounces/170 g) diced pineapple
  • 1/2 medium red bell pepper, cored and diced
  • 3 tablespoons finely chopped scallions, green parts only
  • 2 tablespoons finely chopped cilantro
  • Minced jalapeno to taste
  • Kosher salt
  • Lime juice


  1. Stir together the pineapple, red pepper, scallion and cilantro. Add jalapeno - start with 1 teaspoon. Taste and adjust jalapeno and add salt and lime juice to your preference. This is ALL about the balance between the heat (jalapeno), salt and acid (lime). Just tinker until you love it.

  2. This Low FODMAP Pineapple Salsa is ready to use but it does improve after a 30-minute rest for flavors to meld. It is best if used the day it is made. Refrigerate in an airtight container until needed if you won’t be using it for several hours.



  • We love buying our pineapple pre-cut. Price-wise it actually ends up being very reasonable because there is no waste. Saves time, too.
Course: Condiment
Cuisine: American


Calories: 11kcal | Carbohydrates: 2g

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.