Sweet, juicy pineapple caramelised in vegan butter and served with a creamy vanilla whip made from silken tofu and naturally sweet Medjool dates. This easy vegan dessert is ready in just 20 minutes and is packed with nutrients, making it a delicious alternative to desserts made with cream and refined sugar.
As a registered dietitian, I love recipes that show how simple ingredients can create something that feels indulgent while also contributing valuable nutrients. This dessert combines fruit, soy and dates to provide fibre, plant protein and a variety of vitamins, minerals and beneficial plant compounds.
Whether you’re serving it after a summer barbecue, making a quick weeknight dessert or looking for a healthier option to impress guests, this recipe is one you’ll come back to time and time again.
Nutritional Benefits
A Good Source of Fibre
Each serving provides approximately 5.3g of fibre, contributing towards the UK recommendation of 30g of fibre per day for adults. Most adults in the UK consume considerably less than this.
A diet rich in fibre has been associated with a lower risk of cardiovascular disease, type 2 diabetes, bowel cancer and constipation. Fibre also helps support healthy digestion, contributes to satiety after meals and provides fuel for the beneficial bacteria living in your gut.
Rich in Vitamin C
Pineapple is an excellent source of vitamin C, an essential nutrient involved in normal immune function, collagen formation, wound healing and protecting cells from oxidative stress.
Vitamin C also helps improve the absorption of iron from plant foods, making it an important nutrient within a well-planned vegan diet.
Contains Bromelain
Pineapple contains a naturally occurring group of enzymes called bromelain. Bromelain has been widely studied for its role in protein digestion and has also shown anti-inflammatory properties in some research. Although more high-quality human studies are needed, pineapple remains a nutritious fruit that contributes valuable vitamins and phytonutrients to the diet.
High-Quality Plant Protein
Silken tofu provides complete plant protein, containing all nine essential amino acids that the body cannot produce itself. Protein supports the maintenance of muscle mass, normal growth and repair of body tissues, and contributes to keeping you fuller for longer.
Soy foods such as tofu are recognised as high-quality protein sources and are suitable for every stage of life.
Soy May Support Heart Health
Replacing foods high in saturated fat with soy foods can support heart health. Soy protein has been shown to produce modest reductions in LDL (“bad”) cholesterol when consumed as part of an overall heart-healthy dietary pattern.
Silken tofu is naturally low in saturated fat while providing unsaturated fats, protein and several important minerals including calcium (if calcium-set), iron and magnesium.
Naturally Sweetened with Dates
Rather than using refined sugar, this recipe relies on Medjool dates for sweetness. Dates also provide fibre, potassium and naturally occurring polyphenols, which are plant compounds with antioxidant properties.
Using whole fruits to sweeten recipes means you’re also benefiting from the fibre and micronutrients that refined sugars lack.
Supports Plant Diversity
Research has highlighted the importance of eating a wide variety of plant foods to support a diverse gut microbiome. A more diverse gut microbiome has been associated with better overall health.
This recipe contributes three different plant foods:
- Pineapple
- Soy
- Medjool dates
To increase the diversity even further, try adding chopped pistachios, walnuts, almonds, pumpkin seeds, toasted coconut, lime zest or fresh mint before serving.
Expert Tips
- Use a ripe pineapple that smells sweet at the base for the best flavour.
- Don’t overcrowd the griddle pan or the pineapple will steam instead of caramelise.
- Blend the tofu for at least one minute to achieve an ultra-smooth texture.
- Chill the vanilla whip before serving if you’d prefer a firmer consistency.
- Leftover vanilla whipped tofu also makes a delicious topping for pancakes, waffles, porridge or fresh berries.
Why You’ll Love This Recipe
- Ready in just 20 minutes
- Naturally sweetened with Medjool dates
- Rich and creamy without dairy
- A source of plant protein
- Provides over 5g of fibre per serving
- Made with just five simple ingredients
- Perfect served warm or cold
- Naturally vegan and gluten-free (check ingredient labels if required)
Frequently Asked Questions
Can I make the vanilla whipped tofu ahead of time?
Yes. It can be prepared up to three days in advance and stored in an airtight container in the refrigerator.
Can I use firm tofu?
Silken tofu creates the smooth, creamy texture that makes this dessert work. Firm tofu will produce a much thicker and less silky result.
What other fruits work well?
This recipe is equally delicious with peaches, nectarines, mango, pears, bananas or figs.
Can I make this without butter?
Yes. The pineapple can be cooked on a dry griddle pan, although a small amount of vegan butter helps create a richer flavour and deeper caramelisation.
Serving Suggestions
Try serving this dessert with:
- Chopped pistachios
- Toasted pecans
- Crushed almonds
- Pumpkin seeds
- Fresh raspberries
- Passion fruit
- Lime zest
- Fresh mint leaves
- A sprinkle of cinnamon
Ingredients
For the Griddled Pineapple
- 1 whole ripe pineapple, peeled, cored and cut into long strips
- 20g vegan butter
For the Vanilla Whipped Tofu
- 300g silken tofu
- 8 Medjool dates, pitted
- 2 teaspoons vanilla extract
Method
- Add the silken tofu, Medjool dates and vanilla extract to a high-speed blender.
- Blend until completely smooth and silky.
- Melt the vegan butter in a hot griddle pan over a medium-high heat.
- Add the pineapple strips and cook for 2–3 minutes on each side until caramelised with golden char marks.
- Spoon the vanilla whipped tofu onto serving plates or bowls.
- Top with the warm griddled pineapple and serve immediately.
Nutritional Information
Serves: 4
Approximate nutrition per serving:
- Energy: 245 kcal
- Protein: 5.5g
- Fibre: 5.3g
- Carbohydrate: 39g
- Fat: 8g
Nutrition information is calculated using standard food composition data and should be considered an estimation
References
- British Dietetic Association. Food Fact Sheet: Fibre.
- Scientific Advisory Committee on Nutrition (SACN). Carbohydrates and Health Report.
- World Cancer Research Fund. Diet, Nutrition, Physical Activity and Cancer Prevention.
- European Food Safety Authority (EFSA). Scientific Opinion on Dietary Reference Values for Vitamin C.
- U.S. Food and Drug Administration. Soy Protein and Coronary Heart Disease Health Claim.
More Healthy Vegan Recipes
If you enjoyed this recipe, you might also like some of my other dietitian-developed recipes.
Made This Recipe?
If you make this recipe, I’d love to hear how it turned out. Leave a comment below and give the recipe a star rating to help others discover it. If you share your creation on Instagram, tag the.vegandietitian so I can see your version!
Caramelised Pineapple with Vanilla Whipped tofu
Ingredients
- For the Caramelised Pineapple
- 1 whole ripe pineapple peeled, cored and cut into long strips
- 20 g vegan butter
- For the Vanilla Whipped Tofu
- 300 g silken tofu
- 8 Medjool dates pitted
- 2 teaspoons vanilla extract
Instructions
- Method
- Add the silken tofu, Medjool dates and vanilla extract to a high-speed blender.
- Blend until completely smooth and silky.
- Melt the vegan butter in a hot griddle pan over a medium-high heat.
- Add the pineapple strips and cook for 2–3 minutes on each side until caramelised with golden char marks.
- Spoon the vanilla whipped tofu onto serving plates or bowls.
- Top with the warm griddled pineapple and serve immediately.