Pineapple — bless its little heart — isn’t the most exciting of fruits.
It’s kinda sweet, kinda tangy, and goes kinda well with pizza…which isn’t exactly easy to fit into your “macros.”
Well, as you’ll see, pineapple has a lot more to offer than most people realize.
With the right recipes, it can make for some seriously delicious eats, including breakfast, lunch, dinner, dessert, and snacks.
If you want a sweet and tangy side dish, try the Watermelon Pineapple Summer Salad. For a filling and unique entree, go with the Pineapple & Roasted Red Bell Pepper Crusted Chicken. And for the perfect low-calorie summer dessert, try the Grilled Vanilla-Ginger Pineapple.
Enjoy!
Grilled Vanilla-Ginger Pineapple
Picture courtesy of NY Times
Transforming fresh pineapple into an amazing dessert doesn’t have to take a lot of work. Brush them with oil, and you can toss them on the grill. That way you can serve a sweet treat without having to bake. And to add flavor, baste the grilled pineapple with honey or syrup.
Serves 4
Ingredients
1 large ripe pineapple (about 5 cups)
1 tsp. vanilla extract
1/4 cup ginger palm sugar syrup (or pure honey)
Pinch of ground cayenne
1 Tbsp. grapeseed oil
Fresh mint, for garnish
Nutrition Facts (per Serving)
Calories: 201
Protein: 1 gram
Carbs: 44 grams
Fat: 4 grams
Pineapple Teriyaki Cauliflower Poppers
Picture courtesy of Athletic Avocado
Having a party on gameday, but don’t want to serve the same fat-laden snacks as usual? These baked cauliflower poppers are the perfect alternative. They’re tasty, easy to make, and even vegan so you’ll have a healthy option that everyone can eat.
Serves 2
Ingredients
1 small head cauliflower popper, chopped into bite-sized pieces
1/4 cup coconut flour
1/2 cup pineapple, pureed
1/4 cup coconut aminos
1 Tbsp. sesame seed oil
1 tsp. ground ginger
Nutrition Facts (per Serving)
Calories: 159
Protein: 4 grams
Carbs: 21 grams
Fat: 7 grams
Pineapple Upside-Down Cake Oatmeal
Picture courtesy of The Kitchn
Instead of having cake for breakfast, you can enjoy similar flavor – along with the nutrients you need to start the day. And this oatmeal recipe means you won’t have to sacrifice the sweets to do that. It’s also a great option if you want an easy pineapple upside-down cake without having to do any baking.
Serves 2
Ingredients
6 pineapple slices (about 15 oz. canned), 1/4 cup juices reserved
2 cups water
Salt to taste
1 cup rolled oats
2 Tbsp. unsalted butter
1 Tbsp. brown sugar
2 Tbsp. sweetened condensed milk
Maraschino cherries, optional garnish
Nutrition Facts (per Serving)
Calories: 480
Protein: 7 grams
Carbs: 78 grams
Fat: 16 grams
Homemade Pineapple Whip
Picture courtesy of Plant-Powered Kitchen
It doesn’t take much more than plain pineapple to make an awesome, healthy dessert. For this ice cream alternative, blend together frozen pineapple and banana. Add a touch of milk to make it spoonable and creamy, and finish with maple syrup and vanilla extract. This would also be good with a touch of cinnamon and cayenne.
Serves 3
Ingredients
2 cups frozen pineapple chunks
1 cup frozen banana slices
1/3 cup unsweetened almond milk (or non-dairy milk of choice)
1/4 tsp. vanilla bean powder
Small pinch of salt
2 tsp. pure maple syrup (or to taste)
Nutrition Facts (per Serving)
Calories: 202
Protein: 1 gram
Carbs: 51 grams
Fat: 1 gram
Pineapple Pretzel Salad
Picture courtesy of The Gingham Apron
Sometimes the best desserts are simple. And they’re meant to be shared. This pineapple pretzel salad is both, making it great for a potluck. But don’t let the pineapple salad part fool you because this is a sweet treat with butter, cream cheese, and Cool Whip. For a healthier version, use low-fat cream cheese and Cool Whip, plus a granulated sweetener like stevia so there’s only natural sugars. And you could use coconut oil instead of butter.
Serves 8
Ingredients
Topping:
1 cup chopped pretzels
1/2 cup salted butter, melted
1/3 cup granulated sugar
Salad:
1 package (8 oz.) cream cheese, room temp.
1/2 cup sugar
1 container (8 oz.) Cool Whip
1 can (20 oz. each) crushed pineapple
Nutrition Facts (per Serving)
Calories: 315
Protein: 3 grams
Carbs: 30 grams
Fat: 22 grams
Watermelon Pineapple Summer Salad
Picture courtesy of Carlsbad Cravings
Fresh pineapples are often paired with other tropical fruits like mango, papaya, and kiwi. And those will definitely taste great in this recipe, if you have them. But the main flavor combo is more unexpected. Watermelon and pineapple are both refreshing in the summer, so why not enjoy them at the same time? Especially with this honey-lime mint dressing.
Serves 8
Ingredients
Fruit Salad:
1/2 medium watermelon (about 6 cups)
1 pineapple, sliced into 1” slices
1 pint blueberries
1 pint strawberries
1 mango, diced
Honey-Lime Mint Dressing:
1/4 cup pure honey
1/4 cup freshly squeezed lime juice
1 Tbsp. lime zest
1/4 cup extra-virgin olive oil
3 Tbsp. chopped fresh mint
1 clove garlic, minced
1 Tbsp. finely chopped shallots
1/2 tsp. salt
1/4 tsp. chili powder
Nutrition Facts (per Serving)
Calories: 215
Protein: 2 grams
Carbs: 41 grams
Fat: 7 grams
Coconut & Pineapple Quinoa Pudding
Picture courtesy of Peru Delights
Since both pineapples and quinoa are native to South America, it makes sense to combine them for an incredible – and nutritious – dessert. You’ll get the vitamin C and copper from the fruit, as well as complex carbs and plant-based protein from the quinoa. For an awesome garnish, caramelize some fresh fruit in brown sugar or maple syrup to add on top.
Serves 8
Ingredients
1 cup dry quinoa, rinsed
2 1/2 cups water
2 cinnamon sticks
3 whole cloves
Lemon peel
Pinch of salt
1 can (about 14 oz.) sweetened condensed milk
1 can (13.5 oz.) coconut milk
2 cups pineapple, chopped
2 Tbsp. butter
2 Tbsp. granulated sugar
1/2 tsp. ground cinnamon
Nutrition Facts (per Serving)
Calories: 462
Protein: 10 grams
Carbs: 62 grams
Fat: 22 grams
Pineapple Flan Recipe
Picture courtesy of Laylita
If you’re looking for a healthy dessert that’s an upgrade from Jell-o, flan is always on your side. It’s high-protein since the base is mostly eggs and milk. And you can cut the sugar by using another granulated sweetener like xylitol or stevia. You’ll still get lots of sweetness from the pineapple juice and a splash of rum.
Serves 8
Ingredients
2 cups granulated sugar, divided
1/2 cup water
2 1/2 cups fresh pineapple juice, strained (about 1 pineapple)
1 Tbsp. tapioca starch (or cornstarch)
1 cup whole milk
10 large eggs
1 tsp. vanilla extract
2 Tbsp. rum
2 Tbsp. butter, for ramekins
Nutrition Facts (per Serving)
Calories: 376
Protein: 9 grams
Carbs: 63 grams
Fat: 10 grams
Pineapple & Roasted Red Bell Pepper Crusted Chicken
Picture courtesy of Cynthia Presser
When you want an entrée that’s sweet and savory, the best way to go is adding fresh fruit. And when you want tangy flavor, there’s nothing like pineapple. It’s good in everything from teriyaki to adobo. This pineapple chicken recipe has a Brazilian twist with fresh mint, roasted bell pepper, and hot sauce.
Serves 4
Ingredients
4 boneless skinless chicken breasts
1 Tbsp. extra-virgin olive oil
1/2 medium onion, chopped
3 fresh pineapple slices, about 1/2” thick
3/4 cup roasted red bell pepper, finely chopped
1/2 package (about 4 oz.) cream cheese
4 Tbsp. Panko bread crumbs
2 Tbsp. scallions, finely chopped
1 Tbsp. fresh mint, finely chopped
1 Tbsp. hot sauce (optional)
1/4 cup toasted almonds, sliced (optional)
Salt and freshly ground black pepper to taste
Nutrition Facts (per Serving)
Calories: 298
Protein: 21 grams
Carbs: 14 grams
Fat: 18 grams
Bacon Pineapple Chili
Picture courtesy of Reluctant Entertainer
An original chili recipe with less than 10 ingredients? Yes, it’s possible, and you even get to use bacon. This quick chili uses beans that are seasoned, so you don’t have to measure out a bunch of spices. Chili powder is all you need. And the secret ingredient that brings everything together is pineapple salsa, so use your favorite brand or make your own salsa from scratch.
Serves 6
Ingredients
1/2 onion, chopped
12 oz. bacon, cooked and chopped
2 cans (15 oz. each) white chili beans with mild chili sauce, with liquid
2 cups pineapple salsa
1 tsp. chili powder (or more to taste)
Salt to taste
1/2 cup fresh cilantro
Nutrition Facts (per Serving)
Calories: 828
Protein: 51 grams
Carbs: 100 grams
Fat: 25 grams
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