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

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)

Course: Basic, Condiment, Sauce
Cuisine: American
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Makes: 8 Servings
Calories: 189 kcal
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 1/4 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.

Nutrition Facts
Low FODMAP Caramelized Pineapple Sauce
Amount Per Serving
Calories 189 Calories from Fat 72
% Daily Value*
Fat 8g12%
Sodium 2mg0%
Potassium 50mg1%
Carbohydrates 29g10%
Fiber 1g4%
Sugar 13g14%
Protein 1g2%
Calcium 24mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.