Healthy Fried Rice

In keeping with my life’s disgraceful legacy of tardiness, I am about two years behind schedule with this recipe for healthy fried rice. In place of regular brown rice, the recipe calls for cauliflower rice, which I am told was SO HOT…about 22 months ago.

Pineapple Cauliflower Fried Rice. This tastes EXACTLY like regular fried rice but is so much healthier for you! Low carb, grain free, and paleo friendly. @wellplated

I’ve never been particularly savvy with food trends (see Kale Pineapple Smoothie), but if a concept or ingredient is solid gold, I see no reason to swap it out of my meal rotation, especially when it turns out to be as delicious as cauliflower fried rice. Like every Taylor Swift song ever written, I didn’t think I’d like it at first, but now I’m playing it on repeat.

Pineapple Cauliflower Fried Rice. Looks and tastes exactly like regular fried rice but is actually healthy! Low carb, paleo, and gluten free. Eat healthy without even realizing it! @wellplated

Instead of being bland and mushy as I feared, the cauliflower rice turned out to be delightfully fluffy, perfect for soaking up bold flavors, and even comforting. I can’t imagine a better way to consume a mass amount of vegetables, without actually feeling like I am doing so.

Plus, cauliflower rice takes only takes five minutes to prep (thank you food processor) and is the ideal base to make what must be the tastiest, healthiest fried rice in creation.

Pineapple Cauliflower Fried Rice. This is the best healthy fried rice recipe! Tastes just like regular fried rice but is better for you. Our whole family loved it and it’s ready in only 20 minutes. @wellplated

This healthy fried rice has become one of my go-to weeknight dinners, in part because I seem to be perpetually facing a refrigerator full of vegetables teetering on brink of spoilage. A few weeks ago, I decided to try adding some of the pineapple I had leftover from a different recipe experiment, and it was my best version of healthy fried rice yet.

The pineapple caramelizes in the skillet, and its sweetness pairs addictively with the hit of spicy Sriracha and salty soy sauce. Protein-rich eggs and edamame make the healthy fried rice filling, it cooks in a single pan, and it’s ready in less than 30 minutes. What more could I wish for in a weeknight meal?

Pineapple Cauliflower Healthy Fried Rice — Looks and tastes EXACTLY like regular fried rice, but is SO much better for you! Grain-free, dairy-free, low carb, and paleo. @wellplated

As it goes with Taylor Swift—this healthy fried rice is a guaranteed hit!

Tools I used to make this recipe:

Pineapple Cauliflower Fried Rice. This tastes EXACTLY like regular fried rice but is so much healthier for you! Low carb, grain free, and paleo friendly. @wellplated
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Healthy Fried Rice

Yield: 4 servings
Prep Time:
15 mins
Cook Time:
15 mins
Total Time:
30 mins
Easy, delicious Pineapple Healthy Fried Rice made with cauliflower rice. Tastes like regular vegetable fried rice! Low carb, paleo, gluten free, dairy free.


  • 1 medium head cauliflower
  • 3 large eggs
  • 2 teaspoons toasted sesame oil — divided
  • 1/4 teaspoon kosher salt
  • 1 tablespoon — plus 1 teaspoon grapeseed oil or canola oil
  • 2 cups pineapple tidbits  — from one 20-ounce can or diced fresh pineapple, drained if canned
  • 1 large bell pepper — cored and diced (about 3/4 cup)
  • 2 medium carrots — peeled and diced (or substitute any other veggie you enjoy)
  • 3 green onions — sliced, plus additional for serving
  • 2 cloves garlic — minced
  • 1/2 cup shelled edamame
  • 2 tablespoons low-sodium soy sauce — or tamari to make gluten free
  • 2 teaspoons Sriracha sauce — or garlic chili paste also called sambal oelek, plus additional to taste


  1. Prep the cauliflower: Cut into large pieces, then shred with the large side of a box grater. For quicker grating, place cut florets in a large food processor, then pulse until the cauliflower resembles small grains of rice. Set aside.
  2. In a small bowl, scramble the eggs with 1/4 teaspoon salt. In a large, non-stick skillet, heat 1 teaspoon grapeseed oil. Once the oil is hot and shiny, add the eggs and cook, stirring occasionally, until barely set. Transfer to a large, clean bowl and toss with 1 teaspoon sesame oil.
  3. Carefully wipe the skillet clean, then heat the remaining 1 tablespoon grapeseed oil over medium high. Add the pineapple, bell pepper, and carrots. Cook, stirring constantly, until the juices have evaporated and the pineapple is lightly caramelized, 8-10 minutes. Stir in the edamame, green onions and garlic and cook until fragrant, 30 seconds to 1 minute. Add the cauliflower to the skillet. Cook until the cauliflower is hot but not mushy, 1-2 minutes. Stir in the eggs, soy sauce, Sriracha sauce, and remaining 1 teaspoon sesame oil. Serve warm, topped with cilantro and green onions.

Recipe Notes

  • I kept the spiciness level of the recipe as written fairly mild, so feel free to add extra chili sauce if you wish.
  • The healthy fried rice tastes best the night it is made, but the leftovers are still decent and will keep in the refrigerator for three days.
Course: Main Course
Cuisine: Chinese
Keyword: Healthy Chinese Food Recipe, Healthy Fried Rice, Paleo Gluten-Free Dinner

Nutrition Information

Amount per serving (1 of 4) — Calories: 230, Fat: 10g, Saturated Fat: 2g, Cholesterol: 140mg, Sodium: 558mg, Carbohydrates: 24g, Fiber: 5g

Did you try this recipe? I want to see! Follow Well Plated on Instagram, snap a photo, and tag it #wellplated. I love to know what you are making!

If you like this healthy fried rice recipe, don’t miss these other easy, healthy stir fry recipes:

General Tso's Chickpeas - All of the flavor of everyone's favorite takeout dish, but easier to make with HALF the calories.

General Tso’s Chickpeas

Easy Veggie Lo Mein recipe that's perfect for busy weeknights. Paelo and gluten free!

Easy Veggie Lo Mein

Honey Lime Ginger Tofu Stir Fry

Honey Lime Tofu Stir Fry

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About Erin Clarke

I’m fearlessly dedicated to making healthy food taste incredible. Wearer of plaid, travel enthusiast, and firmly convinced that sweets and veggies both deserve a place at the table. MORE ABOUT ERIN…


  1. Love this healthified version of fried “rice”, especially with the addition of pineapple! I’ve been on an Asian food kick lately, but I have yet to make cauliflower rice. Now I know what to make for dinner this week! ;)

  2. Colorful and yummy! I would like to try this :)

  3. I’m trying to be more healthy, you know, all this food blogging and reading other people’s blogs got me cooking very unhealthy snacks lately (mainly involving chocolate…) so this recipe is right up my alley. Love it!

  4. I just started using cauliflower rice a few months ago and it is surprisingly really good! Although I do like real rice too!! ?

  5. So this means I can have to big ass sized bowls right? So making!!

  6. I would love a bowl of this for lunch or dinner. Weston now loves rice.

  7. Ok – I think you’ve convinced me to finally give cauliflower rice a shot. I’ve been a little scarred by other cauliflower fads (pizza crust – jut can’t do it!) but this looks so delish!

  8. Love the pineapple in here! Fried rice is sooo good and love how healthy your recipe is :)

  9. Hi Erin! Our family LOVES chicken cauliflower fried rice, and this pineapple version was a delicious new variation! So healthy and fresh. I also want to let you know that I (and likely many others) SO appreciate the nutrition information you provide for your recipes. On this one, the carb count did not look right so I plugged recipe into Calorie Count and got same calories as you but just 24.8 grams carbs. Which is awesome for a summer dinner. Thanks again for your hard work and creativity!

    • Hi Julie, OH MY GOODNESS! That was quite the typo. 24 grams of carbs is what I actually got too. Thank you for letting me know, and I’m glad the info is helpful!

  10. shawnna griffin Reply

    hey girl this looks really yummy

  11. You just rocked my world I have to say. Last week we had fried rice for dinner (made with left-over brown rice) and I thought, oh I should do a fried rice recipe on the blog. It never occurred to me to do it with cauliflower rice. And the addition of pineapple really… just brilliant!

  12. Haha, don’t knock cauliflower rice even though its been 22 months! It still works :)

  13. Looks enticing and delicious

  14. This was my first time making a cauliflower rice recipe. It was easy to make. I used carrots, red bell peppers and mushrooms along with the green onions for the rest of my veggies. It was pretty good but I felt it lacked a bit of flavour. I will try it again, perhaps next time with some chicken or some sesame baked tofu added. Thanks for the recipe!

    • I’m glad you enjoyed the recipe, Maria! Chicken or sesame baked tofu both sound like delicious additions. Thanks for sharing your feedback!

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