Tropical Grilled Cheese Sandwich Recipe

Tropical Grilled Cheese Sandwich at This Mama Cooks! On a Diet -

I came up with this Tropical Grilled Cheese Sandwich recipe when I returned from a trip to Hawaii. 

I was inspired by the tropical flavors of pineapple, guava, mango and coconut I sampled while I was there.

I combined it with my favorite gluten free bread, Udi’s Millet Chia for it’s crunchy nutty taste and Horizon Organic’s Cheddar Slices.

For the tropical flavors I used a variety of fruit spreads and jellies – St. Dalfour Pineapple & Mango, Proud Pepper Jelly Co.’s Hot Pineapple Habanero, and Hawaiian Sun’s Guava Jelly.

I wanted to add some greens, so included some interesting veggies I found at my local grocery store – Sprouts Extraordinaire’s Zesty Sprouts (Sweet Clover & Radish”) and Paradise Farms’ “Baby” Sunflower Greens.

The sprouts were sweet and crunchy, while the baby sunflower greens were slightly bitter and crunchy.

Now I realize that some of these products may be hard to find in your area, so feel free to substitute any kind of tropical fruit jam or jelly for the ones I used, and whatever type of sprouts or baby greens you have available in your grocery store.

Many of these products can be found online or at places like Whole Foods or Trader Joe’s, too.

Tropical Grilled Cheese Sandwich at This Mama Cooks! On a Diet -

How do you cook up your grilled cheese sandwich?

Usually I make grilled cheese on my two burner griddle pan. However, it’s in storage until we move into our house in Athens, GA.

Luckily, our furnished apartment in Boulder came with a small George Foreman grill. I’ve been using it to grill steaks, brats and carne asada. It’s also perfect for making panini style grill cheese sandwiches in just a few minutes since the grill cooks both sides of the sandwich simultaneously.

Since the George Foreman grill is non-stick, you only need to spread a thin layer of buttery spread on the outside of your grilled cheese sandwich to give it that “greasiness” we all love, but without all the saturated fat of real butter.

You could also take cooking spray and apply it to the outside of your grilled cheese sandwich to cut back on a few calories.

In my Tropical Grilled Cheese Sandwich recipe, I use a little bit of Earth Balance’s Organic Coconut Spread to give my grilled cheese a tropical flavor. If you can’t find Earth Balance’s spread, use a thin coating of coconut oil instead.

Yield: 1 SERVING

Tropical Grilled Cheese Sandwich Recipe

Tropical Grilled Cheese Sandwich Recipe

A tropically inspired, gluten free grilled cheese recipe.

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes


  • 2 pieces gluten free bread
  • 1 teaspoon coconut oil or spread
  • 2 teaspoons tropical fruit spread
  • 2 slices cheddar cheese
  • 2 ounces sprouts or baby greens


  1. Heat up a griddle pan on the stovetop using medium heat.
  2. Place bread on a plate or a cutting board.
  3. Apply a thin layer of coconut oil or spread to each slice. Flip bread over.
  4. Apply a thin layer of your favorite tropical fruit spread to the bread.
  5. Cover one piece of bread with a layer of cheese.
  6. Apply a small handful of sprouts or baby greens on top of the cheese.
  7. Cover with the second piece of cheese. Then cover with the second piece of bread, fruit spread side down.
  8. Place the sandwich on the heated griddle pan. Cook until bread is toasted a light brown and cheese begins to melt.
  9. Flip sandwich and cook until the other side is toasted a light brown.
  10. Remove from the griddle pan and serve for lunch, dinner, or a snack.

Nutrition Information:



Serving Size:

1 sandwich

Amount Per Serving: Calories: 546Total Fat: 29gSaturated Fat: 15gTrans Fat: 1gUnsaturated Fat: 11gCholesterol: 55mgSodium: 690mgCarbohydrates: 51gFiber: 12gSugar: 14gProtein: 23g

Nutritional information is automatically calculated per the ingredients list. Serving size may not be accurate. Please double-check with your preferred nutritional app for the most accurate information.

6 thoughts on “Tropical Grilled Cheese Sandwich Recipe

  1. Sandra Terry

    Love that you have these have a completely different side of grilled cheese. In the winter we do a lot of soup and sandwich meals.

  2. Denise @ Creative Kitchen

    Love grilled cheese! I just recently pulled out our George Foreman grill to make panini type sandwiches….crazy how good it works!


Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating: 5 4 3 2 1