Pineapple Salsa: A Fresh and Colorful Appetizer

Pineapple salsa is the perfect addition to your next get-together and also makes a simple side dish to brighten up your dinner table. This colorful, fresh and easy pineapple salsa recipe combines fresh ingredients, sweetness with some spiciness, crunchiness and flavor.

You may be used to enjoying salsa with fresh tomatoes, onions and cilantro, or perhaps you've had mango salsa, which combines sweetness with savory flavors. We love these more traditional salsa variations, too. But, don't be too quick to discount the depth of flavor—and fantastic health benefits—that pineapple brings to a salsa. You'll be coming back for seconds after that first taste!

You'll notice there aren't any spices or seasonings added to this salsa—the only ingredients are freshly chopped produce. This recipe's lack of seasonings helps accentuate the fresh flavors.

You get the sweetness of the pineapple, spiciness of the jalapeno, crunch from the red onion, the herb flavor from cilantro and a subtle sweetness from the red bell pepper. Then the fresh lime juice helps bring everything together.

Plus, you get your saltiness if you're using tortilla chips to enjoy the pineapple salsa, which is highly recommended!

Are pineapples healthy?

The star of this salsa recipe is, of course, pineapple. Not only is it a beloved, flavorful fruit, pineapple is as healthy as it is tasty. It is rich in vitamin C and fiber and provides some additional nutrients, like B vitamins and minerals. It also has an enzyme called bromelain, which supports digestion and can help encourage a healthy inflammatory response.

Pineapple is versatile, and you can slice it up and grill it or sauté it, or chop it up into a variety of dishes to experience its nutrients:

• Tropical smoothies
• Pizza toppings (although this one is up for debate)
• Breads and cobblers
• Chicken salad
• Fried rice
• Teriyaki meatballs
• Cakes and cheesecake

Whether you love the flavor of pineapple or you're interested in the health benefits it contains, this is a fruit that you won't want to skip.

What is pineapple salsa?

Pineapple salsa is a combination of fresh ingredients that blend perfectly into a dip, side dish or topping. Think of the many ways you currently enjoy a tomato-based salsa—the same can be applied to this salsa recipe.

My favorite way to enjoy pineapple salsa is without any additional spices or seasonings; the fresh ingredients really complement each other, and the star of the salsa is the pineapple, which makes a statement on its own. It is easy to prepare—just chop your ingredients, mix them together and enjoy!

Bonus: In addition to the health benefits of ripe pineapple, this salsa recipe includes an array of vitamins and nutrients in the remaining ingredients. Red bell peppers are a rich source of vitamin C and contain small amounts of B vitamins, and red onions provide polyphenols like quercetin and fisetin. Even the fresh lime juice contributes by adding a zesty splash of vitamin C.

On top of that, pineapple salsa is a quick and easy dish with a wide flavor profile that will please a variety of taste buds, so bring on the family! With no baking required, your prep time is mainly chopping vegetables. If you use pre-cut fresh pineapple, onions and bell peppers, your total time will be even less.

Fresh Pineapple Salsa Recipe

Ingredients

3 cups fresh pineapple
½ red onion
1 red bell pepper
1 jalapeno
½ bunch fresh cilantro
Lime juice from ½ lime

Step-by-step preparation

1. Chop fresh pineapple, red onion, and red bell pepper into small, even pieces. Add to a large bowl.
2. Slice jalapeno and remove the seeds, then chop.
3. Add jalapeno to the bowl with the pineapple.
4. Chop cilantro and add to bowl along with lime juice.
5. Stir well and serve with tortilla chips or nachos.
6. Store in an air-tight container in the refrigerator.

Nutritional Values (salsa only)

Total Servings: 8
Nutrition facts per serving:
Calories: 40
Protein: 0 grams
Carbohydrates: 10 grams
Fat: 0 grams

All nutritional information is based on third-party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods and portion sizes.

What goes with pineapple salsa?

Fresh pineapple by itself goes well with a variety of different pairings. That means this easy pineapple salsa goes with many different creations, as well:

• As a dip with tortilla chips

• Topping for tacos, quesadillas or steak fajitas

• Alongside salmon

• Mixed with chickpeas or black beans

• Added to teriyaki chicken

• Atop guacamole

How long does pineapple salsa last?

Because there are no preservatives in this pineapple salsa recipe and only fresh ingredients, it will last 3-5 days in a sealed container in the refrigerator. You should not freeze the salsa, as it's best enjoyed fresh to maintain the crispiness and the crunch of the onion, cilantro and red pepper. This pineapple jalapeno salsa will have the most flavor the day after you make it, so prepare it the day before you plan to enjoy it.

Are you getting enough bromelain from pineapples?

A major health benefit of pineapple in your diet—and the bromelain it provides—is its support of digestive health. Bromelain has also been studied for the following health benefits:

• Inhibit inflammation to support joint health

• Support healthy breathing and nasal health

• Help your body digest protein and encourage digestive comfort

While pineapple alone is a good source of bromelain, adding a bromelain supplement to your dietary intake may help you get the most of its digestive benefits. Additionally, it promotes joint comfort and function and helps inhibit inflammation to support whole-body health.

Looking for help with inflammation management, but not sure where to start? Our health needs quiz might be able to help you decide which nutrients might be right for you!

What goes with pineapple salsa?

Fresh pineapple by itself goes well with a variety of different pairings. That means this easy pineapple salsa goes with many different creations, as well:

• As a dip with tortilla chips

• Topping for tacos, quesadillas or steak fajitas

• Alongside salmon

• Mixed with chickpeas or black beans

• Added to teriyaki chicken

• Atop guacamole

References

• Anaya-Esparza, L. M., La Mora, Z. V., Vázquez-Paulino, O., Ascencio, F., & Villarruel-López, A. "Bell Peppers (Capsicum annum L.) Losses and Wastes: Source for Food and Pharmaceutical Applications." Molecules. 2021. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8434037/
• Hikisz, P., & Bernasinska-Slomczewska, J. "Beneficial Properties of Bromelain." Nutrients. 2021. https://doi.org/10.3390/nu13124313
• Kaput, K. "The Many Health Benefits of Pineapple." Cleveland Clinic. October 2022. https://health.clevelandclinic.org/benefits-of-pineapple/
• Metrani, R., Singh, J., & Patil, B. S. "Comparative Metabolomics Profiling of Polyphenols, Nutrients and Antioxidant Activities of Two Red Onion (Allium cepa L.) Cultivars." Plants. 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7569911/
• Wu, A. W., Gettelfinger, J. D., Ting, J. Y., Mort, C., & Higgins, T. L. "Alternative therapies for sinusitis and rhinitis: a systematic review utilizing a modified Delphi method." International Forum of Allergy & Rhinology. 2020. https://pubmed.ncbi.nlm.nih.gov/32104974/
• "Bromelain." NCCIH. https://www.nccih.nih.gov/health/bromelain