Kick start the season of summer with this delicious grilled pineapple with a sweet buttery rum flavoured sauce for a true taste of the tropics.
Since summer time is just around the corner I thought it would be fitting to drop this how to grill pineapple tutorial. I mean c’mon now, who seriously doesn’t like some pineapple. Its sweet, mouthwatering, delicious, more-ish I could go on and go. Crank up your griddle, grills and stoves, lets grill some pineapple slices.
Don’t laugh at me but I am very unfashionably late in respect to joining the grilled fresh pineapple wagon. I do recall some years ago speaking to some associates who would always find inventive ways to grill pineapple on a griddle during the hot summer months.
It sounded really nice but me being one dimensional, I liked to play it safe by cutting up some fresh pineapple, grabbing my fork and consuming those chunks. Now I’m hooked on eating copious amounts of grilled pineapple to the point where I’m slicing up my fourth one.
Reasons why I love pineapple
- Its sweet and juicy (when ripe)
- I love the colour yellow, it’s bright and vibrant!
- Pineapple reminds me of summer and Charla LOVES the heat
- It’s good for you, health is wealth
Okay so those are just some of MY carefree remarks but let’s explore some of the health benefits.
Health benefits of pineapple
- Contains a host of antioxidants which a responsible for fighting disease
- The enzymes help ease digestion
- Boosts the immune system while strengthening white blood cells
- Anti inflammatory properties
- Low in fat, cholesterol and sodium making it suitable for weight loss
- Low in calories in spite of its sweetness
- High in vitamin, magnesium, B vitamins and fibre
- Did I say it tastes darn delicious??????
How to peel a pineapple
This is probably the most intimidating and daunting task if you have never handled a fresh pineapple before. Well that is before I offer a helping hand.
- Lay the pineapple down on it’s side on a chopping board.
- Using a sharp chefs knife to top about 1 inch off the crown (top)
- Cut the bottom of the pineapple off, again about 1” inch
- Stand the pineapple upright then use the knife to cut in downwards strips about 1” thick to remove the peel and the eye (don’t worry if the eye isn’t completely gone)
- Use a small pairing knife pluck out any of the brown eyes
- With the peeled pineapple still upright, cut the pineapple vertically in half
- Place each half on the chopping board
- Repeat the above step with the other half
- Cut the pineapple into long strips
- Grab each strip and cut the length towards the centre to remove the core (the tough part)(slices)
How to grill pineapple slices
Now that we have the pineapple slices ready to go, lets discuss grilling!!
Rum sauce – I made a buttery rum sauce which taste sooo amazing to go with the pineapple. The dip is optional, you don’t have to have any extras if you don’t see fit but I like having some sauce to go with my cooked pineapple.
It’s four ingredients – dairy free butter, coconut milk coconut sugar and rum flavouring. I use rum essence/flavouring as an alcohol free alternative. If you consume alcohol then simply use the real deal in place of essence. Rum flavouring is just a personal preference since I don’t consume alcohol.
Preparing the butter rum sauce – the sauce is very easy to prepare. All you need to do is mix all of the ingredients together in a saucepan and bring to a boil then simmer while stirring for 20 minutes. Then you should have a thick sauce.
How long to grill pineapple
Open grilled – 3-5 minutes per side just until the charred marks has formed
Closed grilled – i.e Optigrill which is a sanwiched type of grill once it heats up (purple indicator) wait until the grill indicates via color code that the pineapple is done. I found that the pineapple still needs to be flipped over to get those even charred marks.
Don’t throw away the peel – how to make pineapple tea
Yes, that’s right DO NOT discard the peel and trimming (excluding the crown). The excess skin makes a brilliant healthy tea
- 2 cinnamon sticks
- Leftover pineapple peel/trimmings
- Sweetener to taste
Use enough water to cover the pineapple skin
Add the water and skin to a medium sized saucepan and bring to the boil with cinnamon sticks
Reduce the heat and simmer for 20 minutes
Turn off the stove and leave to infuse for another 10 minutes
Strain off the infused tea in cups and sweeten to taste
Other recipes you may like
Boiled plantains with kale
Kidney bean burger
Grilled pineapple steps (with pictures)
Prepare the butter rum sauce by adding all of the ingredients (excluding the rum flavouring) to the saucepan, bring to the boil. Simmer for 20 minutes, stirring until thick then add the rum essence.
Coat the grill with coconut the grill each side of the pineapple until charred.
Notes and recipe tips
- The butter rum sauce is optional, skip and grill the pineapple by itself if worried about extra calories.
- Refrigerate any leftover pineapple.
- Can cut the pineapple into ring instead of slices
- Store brought canned pineapple also works for this recipe
- Prepare the rum sauce the night before so save some time
- Use the excess peel to make iced tea
How to grill pineapple
How to grill pineapple with a sweet, butter rum sauce – keto, low carb, vegan, paleo, GF
- Prep Time: 10 mins
- Cook Time: 15 mins
- Total Time: 25 mins
- Yield: 2-4
- Category: Appetiser
- Cuisine: Caribbean
One whole pineapple, sliced (see post for instructions)
Butter rum sauce
1 can of coconut milk (400ml)
1/4 cup of dairy free butter
1/4 cup of Coconut sugar (agave, maple syrup works too)
1/4 tsp of cinnamon
1tbsp of Rum essence/flavouring (or rum if you wish)
Prepare the sauce first by adding all of the ingredients for the butter rum sauce to a medium sized saucepan excluding the rum/flavouring.
Bring the saucepan to the boil while stirring, once the liquid starts to bubble and rise reduce the heat to medium/low and simmer for 20 minutes.
During the 20 minutes keep stirring as the sauce darkens and thickens (Do not leave it unattended)
Stir in the rum/flavouring just before the saucepan is removed from the stove and set aside to cool.
Now move onto grilling the pineapple
Preheat the grill and coat with the coconut oil
Grill the pineapple pieces (you may need to work in batches) until charred marks are formed (3-5 minutes per side).
If using an Optigrill pre heat and use when the light indicates, coat the griddle with oil, grill the pineapple until the device beeps to alert readiness. Turn the pineapple over half way for even charred marks.
Serve with butter rum sauce or alone
The butter rum sauce is optional, skip and grill the pineapple by itself if worried about extra calories.
Refrigerate any leftover pineapple.
Can cut the pineapple into ring instead of slices
Store brought canned pineapple also works for this recipe