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

About This Tasty Healthy Fried Rice

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 (along with Pork Fried Rice), 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 (just like my Homemade Fried Rice). What more could I wish for in a weeknight meal?

Looking for a more classic take on chicken fried rice? Give my Chicken Fried Rice recipe a try.

More Healthy Takeout-Inspired Recipes

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

Tools Used to Make This Recipe

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

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

Healthy Fried Rice

4.34 from 3 votes
Easy, delicious Pineapple Healthy Fried Rice made with cauliflower rice. Tastes like regular vegetable fried rice! Low carb, paleo, gluten free, dairy free.

Prep: 15 mins
Cook: 15 mins
Total: 30 mins

Servings: 4 servings


  • 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


  • 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.
  • 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.
  • 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.


  • 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.


Serving: 1of 4Calories: 230kcalCarbohydrates: 24gFat: 10gSaturated Fat: 2gCholesterol: 140mgSodium: 558mgFiber: 5g

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Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

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  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. 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!

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

  4. 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!

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

  6. 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!5 stars

    1. 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!

  7. 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!

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

  9. 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!3 stars

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

  10. This was so easy to make and so delicious! My family couldn’t believe how tasty it was. I only used 1/2 the amount of sriracha that was called for because I don’t like things too spicy and it still had amazing flavor. The pineapple makes the rice just sweet enough. I recommend this dish for a simple weeknight side!5 stars