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A white bowl of gluten-free cauliflower fried rice with pineapples.
3.45 from 9 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!

Course Dinner, Main Course
Cuisine Asian
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings
Calories 285 kcal
London Brazil


  • 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


  1. 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.
  2. Add crushed garlic and saute for 1 minute.
  3. 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.
  4. In a medium bowl combine soy sauce, sesame oil, and rice wine vinegar. Whisk to combine.
  5. 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!)

  6. During the last 2 minutes of cooking add the frozen peas and pineapple chunks.
  7. Serve Pineapple Cauliflower Fried rice with green onions or cilantro and enjoy!  Get this recipe in Meal Plan #4.

Recipe Notes

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

Nutrition Facts
Pineapple Cauliflower Fried Rice
Amount Per Serving
Calories 285 Calories from Fat 153
% Daily Value*
Fat 17g26%
Saturated Fat 3g19%
Cholesterol 163mg54%
Sodium 849mg37%
Potassium 812mg23%
Carbohydrates 22g7%
Fiber 6g25%
Sugar 11g12%
Protein 12g24%
Vitamin A 4010IU80%
Vitamin C 141.3mg171%
Calcium 87mg9%
Iron 2.6mg14%
* Percent Daily Values are based on a 2000 calorie diet.