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, 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?

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
Print Review
4 from 2 votes

Healthy Fried Rice

Easy, delicious Pineapple Healthy Fried Rice made with cauliflower rice. Tastes like regular vegetable fried rice! Low carb, paleo, gluten free, dairy free.
Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 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 4, Calories: 230kcal, Carbohydrates: 24g, Fat: 10g, Saturated Fat: 2g, Cholesterol: 140mg, Sodium: 558mg, Fiber: 5g
Course: Main Course
Cuisine: Chinese
All text and images ©Erin Clarke / Well Plated
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