Pineapple Sweet and Sour Sauce

Surprise! I am posting a bonus recipe this week. This low FODMAP Pineapple Sweet and Sour Sauce is an easy and family friendly recipe. It goes along perfectly with the recipe I will be posting this weekend: Coconut Chicken Strips! This sauce would also go great with tofu strips or stir fry. Want to stay up to date on all of the recipes I post? Join my weekly email newsletter! Just enter your name and email into the newsletter box in the sidebar and you’ll never miss a post. (Note: on a cellphone, the newsletter box may be below the post instead of to the side.)

Sometimes a meal or recipe can be perfectly rounded out by a great sauce or dip. Sadly, many store bought sauces and dips have high FODMAP ingredients added, such as garlic, onion, honey, etc. I used to really love plum sauce, but it typically has FODMAPs from both garlic and plum. This recipe is a great option for a low FODMAP and gluten-free dipping sauce.

It’s pretty quick to make and can be ready in about 5 minutes! They key to this sauce is to avoid lumps of cornstarch. It’s essential to fully mix the cornstarch into the pineapple juice before adding the other ingredients. Otherwise, you may end up with lumps of starch in your dip, ick!

I’m a big fan of pineapple and like adding a tablespoon of crushed pineapple to this dip. I actually think this sauce tastes way better than regular sweet and sour sauce because of the pineapple. If you aren’t as big a fan that’s okay. You can make this look more like a store-bought sweet and sour sauce by omitting the crushed pineapple.

It may seem weird that there is some savoury soy sauce or fish sauce in the recipe, but it really is key for balancing out the flavours. Without any soy or fish sauce it might taste a bit too sweet.

As I mentioned in my last recipe for Potato Wedges, I really love white vinegar and tangy foods. I like adding an extra 1/2 tablespoon of white vinegar to up the sour aspect of the sauce. I recommend tasting the sauce once it has thickened and adding more vinegar, sugar and/or soy/fish sauce until it tastes perfect to you.

Like many sauces and dips, this recipe isn’t super healthy. It’s a better option than store bought, but it still contains a fair amount of sugar. I recommend using just a small amount (around 1 tablespoon) per serving to boost the flavour of your meal.

Pineapple Sweet and Sour Sauce

An easy and family friendly recipe for low fodmap pineapple sweet and sour sauce! Goes great with coconut chicken strips.

5 from 8 votes

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Prep Time 2 minutes mins

Cook Time 5 minutes mins

Total Time 7 minutes mins

Course Dip/Sauce

Servings 1 cup

Ingredients

  

1x2x3x

• 1/3 cup pineapple juice
• 1 tbsp cornstarch
• 1 tbsp crushed pineapple
• 2 tbsp brown sugar
• 2 tsp tomato paste
• 1 tbsp white vinegar
• 1 tsp soy sauce (or 1/2 tsp fish sauce if celiac)*

Instructions

 

• Open a can of crushed pineapple. Drain the pineapple juice from the can and measure out 1/3 cup.
• Pour the cornstarch and 2 tbsp of the pineapple juice into a small saucepan. Stir until combined and no lumps remain. Slowly pour the rest of the pineapple juice into the pan while stirring constantly.
• Mix in the remaining ingredients. Heat pan on medium low heat. Stir the mixture approximately every 30 seconds. Cook for approximately 5 minutes until sauce has thickened. Taste the sauce, and add in more vinegar, sugar and/or soy/fish sauce as needed.
• Store in a container in the fridge for up to 5 days.

Notes

• Makes approximately 8 servings (1 tbsp per serving).
• It is important to mix the cornstarch into the pineapple juice otherwise your sauce will be lumpy.
• *The soy sauce or fish sauce adds a savoury flavour to balance out the sweet and sour. Soy sauce contains gluten but is low FODMAP in serving sizes of 2 tbsp or less. If you have celiac disease and need to strictly avoid gluten, use 1/2 tsp of fish sauce instead of soy sauce.*
• If you wanted to make this more of a sweet spicy sauce then you could add in some red pepper flakes or chopped chilli. Note: some individuals with IBS find that spicy food can be a symptom trigger unrelated to FODMAPs. Personally, I need to avoid spicy foods.
• I tested freezing this sauce and it worked pretty well! The texture and colour changed slightly after defrosting but still tasted good. I recommend putting the sauce you want to freeze in a ziploc bag, closing the bag, and then spreading the sauce out thin so the bag is pretty flat. When you want to eat some sauce you can break off a piece and leave it on the counter to defrost. I have not tried defrosting it in the microwave yet.

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I hope you enjoy this Low FODMAP Pineapple Sweet and Sour Sauce recipe!

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