Skip to Content

Fermented Pineapple Salsa Recipe

Lacto-Fermented Pineapple Salsa
The bromelain in pineapple is a great digestive aid. This yummy condiment offers enzymes, probiotics and lots of antioxidants!

I have always loved pineapple. I used to eat it every chance I got, but unfortunately it seems I have developed an allergy. I made this pineapple salsa and was not able to enjoy it, but even just a little taste was worth it! My son and the rest of my family love this pineapple salsa, so it didn’t go to waste.

This post may contain affiliate links.

Pineapple is one of the few fruit choices that mixes with protein dishes safely. Many fruits are best eaten on their own…or with things like fresh or sour cream, whipped cream or coconut butter! This is because they digest rather quickly, within minutes. When they eaten with foods that digest more slowly, they begin fermenting inside the gut and may feed bad bacteria, parasites and candida. They can cause lots of gas, which is a sign that food is not being digested properly.

But, back to pineapple! It is a well-known source of the enzyme Bromelain, which actually breaks down protein. Proper protein digestion is crucial for amino acid absorption, which greatly impacts our bodies’ ability to build and repair itself. Improperly breaking down proteins can also lead to low energy, calcium loss and even kidney stones! In general, fermented foods and raw vinegars can help because they also increase stomach acidity.

This salsa is not only nutritious–it also tastes great. It goes very well with fajitas, and two of my sisters even ate them with tacos. I did not try that personally, but I hear it is an amazing combination.

Pineapple Salsa Fermented

Fermented Pineapple Salsa Recipe
Makes 1.5L
Course Ferment


  • 1 medium-large pineapple
  • 1 large red onion
  • 3 medium red bell peppers
  • 5 g salt
  • 1/8 tsp nutmeg (freshly grated, if possible)


  • Cut pineapple into small bite-sized pieces.
  • Dice or shred onions finely.
  • Cut bell peppers into small bite-sized pieces.
  • Mix all ingredients well in a mixing bowl.
  • Pack into your jar, gently pressing to get out any pockets of air that may be forming.
  • Ferment for 2-3 days, then move to the fridge where you can let it age longer or enjoy right away!


Packing the jar: If you are using a Pickl-It/Fido jar, it is not necessary to add any additional liquid. If you are using a non-aerobic fermentation vessel, add a little water if necessary to ensure the salsa is covered. Your jar should be filled to the shoulder, leaving only about an inch of space.
Optional add-ins: You can add in a little jalapeno pepper and cilantro if you choose to. We like a little spice, but make it both with and without any additions. Kids will tend to prefer the recipe as is, or with only a little cilantro added.
Keyword Salsa

Let me know how you chose to enjoy this delicious recipe by leaving a comment!

Nourishing Time is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites. There is no additional cost to you, and I only recommend products I use and love. Thank you for stopping by! See Privacy Policy for more information.
Rate Recipe