This easy Cauliflower Fried Rice recipe is loaded with vegetables, full of juicy pineapple, and can easily be made Paleo and Whole30!  Have this healthy, gluten-free, and dairy-free pineapple fried rice dinner recipe ready and on the table in under 30 minutes!

Easy Pineapple Cauliflower Fried Rice in a white bowl with chopsticks on the side.

Getting Out of a Rut with Pineapple Fried Rice

Sometimes you can get stuck in a rut and make the same recipe week, after week, after week.

You know the ingredients, you’ve got the techniques down, and it always turns out in-cre-di-ble.

One recipe I tend to do that with on a regular basis is this Gluten-Free Fried Rice recipe.  If I’m craving some takeout, it is sure to hit the spot.

This past week, instead of turning to my tried and true recipe, I decided to change it up a bit by making CAULIFLOWER fried rice… with pineapple!

The result…?

An overhead picture of two bowls of Pineapple Cauliflower Fried Rice for lunch.

Cauliflower Fried Rice is as Good as Regular!

To be honest, I was a bit shocked.

The cauliflower fried rice recipe actually tasted as good (if not better!) than the traditional fried rice recipe I usually make.

Not to mention the juicy bites of pineapple in every bite!

If you are a pineapple-on-pizza or pineapple-on-anything type of person, this pineapple fried rice recipe is for you!!

A pack of organic cauliflower surrounded by chopped vegetables for a cauliflower fried rice recipe.

What Kind of Cauliflower Rice Should I Use?

There are a few different types of cauliflower rice, or riced cauliflower, that you can use:

  • You can make your own cauliflower rice at home using a food processor and an S-shaped blade.
    • Definitely the cheaper way, but can get a tad messy!
  • Buy already prepared riced cauliflower in the refrigerated or frozen section.
    • The refrigerated riced cauliflower is my fave!!  Especailly if you live in Texas… Cece’s Veggie Noodle Co. has an excellent one!
    • Frozen cauliflower rice works great, too, but might get a tad bit more lidquidy than the other types.

A white bowl of gluten-free cauliflower fried rice with pineapples.

How to Make Whole30 & Paleo Cauliflower Fried Rice

The original version of this cauliflower fried rice recipe was made using Tamari, a gluten free soy sauce.

However, if you are on a Paleo, Whole30, or soy-free diet, coconut liquid aminos are a great substitute for regular soy sauce.

Simply replace the soy sauce 1-to-1 for coconut liquid aminos and follow the rest of the recipe.  Voila!  Whole30 & Paleo Cauliflower Fried Rice!

Easy pineapple fried rice in a white bowl with chopsticks.

How Can You Evolve this Pineapple Cauliflower Fried Rice Recipe?

While this pineapple fried rice recipe is already gluten-free, dairy-free, and vegetarian, there are a few changes you can make to suit your taste buds and dietary preferences:

  • Leave out the pineapple and peas to make this a low-carb dinner recipe.
  • Change up the vegetables and replace with what you have on hand.  (Broccoli would be great in here, too!)
  • See above to learn how to make this cauliflower fried rice Paleo and Whole30.

A bowl of Easy Pineapple Cauliflower Fried Rice with chopsticks for dinner.

 

Tap stars to rate!

3.37 from 11 votes

Pineapple Cauliflower Fried Rice

This easy Cauliflower Fried Rice recipe is loaded with vegetables, full of juicy pineapple, and can easily be made Paleo and Whole30!  Have this healthy, gluten-free, and dairy-free pineapple fried rice dinner recipe ready and on the table in under 30 minutes!
Yield 4 servings
Prep 10 minutes
Cook 20 minutes
Total 30 minutes

Ingredients 

  • ½ cup carrots finely diced
  • ¾ cup red bell pepper finely chopped
  • ¾ cup sweet onion finely chopped
  • 3 Tbsp. olive oil divided
  • 2 garlic cloves crushed
  • 4 eggs whisked
  • 3 ½ Tbsp. soy sauce gluten-free*
  • 1 tsp. sesame oil
  • 2 Tbsp. rice wine vinegar
  • 4 cups cauliflower rice
  • ¾ cup frozen peas
  • ¾ cup pineapple cut into ½-inch pieces
  • Green Onions optional
  • Cilantro optional
  • New! Get this recipe in Meal Plan #4

Instructions 

  • In a large skillet or wok add 2 Tbsp. olive oil, carrots, bell pepper, and onion. Saute over medium heat for 5-7 minutes or until vegetables are almost tender.
  • Add crushed garlic and saute for 1 minute.
  • Push all vegetables to the side and add last tablespoon of olive oil and whisked eggs. Scramble eggs for 2-3 minutes or until cooked through.
  • In a medium bowl combine soy sauce, sesame oil, and rice wine vinegar. Whisk to combine.
  • Add cauliflower rice and sauce to the skillet and cook for 7-8 minutes, or until cauliflower rice becomes slightly crispy. (I let mine sit for 1-2 minutes before stirring to get ultra crispy cauliflower rice!)
  • During the last 2 minutes of cooking add the frozen peas and pineapple chunks.
  • Serve Pineapple Cauliflower Fried rice with green onions or cilantro and enjoy!  Get this recipe in Meal Plan #4.

Tap stars to rate!

3.37 from 11 votes

Notes

*Can also use Tamari or liquid coconut aminos for a Paleo and Whole30 version.

Nutrition

Calories: 285kcal, Carbohydrates: 22g, Protein: 12g, Fat: 17g, Saturated Fat: 3g, Cholesterol: 163mg, Sodium: 849mg, Potassium: 812mg, Fiber: 6g, Sugar: 11g, Vitamin A: 4010IU, Vitamin C: 141.3mg, Calcium: 87mg, Iron: 2.6mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Made this recipe?Leave a comment below!

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