This sweet and savory healthy pineapple cauliflower fried rice is so light and the perfect summertime meal! This recipe has a variety of textures and flavors all at once, you won’t be able to put your spoon down.
Making Flavorful and Healthy Cauliflower Fried Rice
I love fried rice because it’s a great way to use pretty much any veggies you have laying around in your fridge. Feel free to swap out or mix in any of your favorite vegetables, it’s totally customizable!
This healthy cauliflower fried rice version is light and has fewer carbs than regular fried rice. To be clear, I LOVE white rice every once in a while, but hate the sluggish feeling and bloating afterward. (P.S. Is that what happens when you get old??)
Years ago, when I thought about making healthy food, I always had this perception that it was boring and bland. But it’s the total opposite! If I’m going to eat healthily, it HAS to be packed with flavor, otherwise, I won’t eat it haha. This is definitely the case here!
This healthy fried rice recipe has a variety of textures and flavors all at once! The salty umami from the oyster sauce, freshness from the lime, crispiness from the veggies, and touch of sweetness from the pineapple. SO. GOOD.
How to Make Non-Mushy Cauliflower Rice
There are a couple of simple cooking hacks to make sure you don’t end up with cauliflower mashed potatoes instead of fried rice. Moisture is our worst enemy in this healthy fried rice recipe! The more liquid you have, the higher chance there is to boil your cauliflower, which leads to mushy fried rice - YUCK! Here are a few pro-tips to help you make the BEST cauliflower fried rice ever.
Drain Cauliflower Before Cooking: In a large tray lined with paper towels, lay grated cauliflower in a single even layer. Sprinkle it with salt and let it sit for 20 minutes. This releases some of the liquid from the cauliflower so it doesn’t boil out in the pan. Remember to pat it dry at the 20-minute mark too!
Pat Dry Vegetables & Pineapple: Again, we want to eliminate any unnecessary liquid as possible, so make sure to wipe down vegetables. If you’re using frozen peas, defrost them completely, then pat dry them well. The pineapple also holds plenty of moisture, so you’ll want to take extra care to ensure they’re dry without crushing them.
Cook Cauliflower Quickly: Fried rice is cooked quickly and this cauliflower fried rice is no different in that case! When cooking the cauliflower, cook it until it’s just tender while still having some firmness. Cauliflower rice is small pieces and cooks quickly anyway, so it’ll only take a few minutes until it’s done.
Hope you enjoy this easy and healthy pineapple cauliflower fried rice recipe! It pairs so well with Sweet and Spicy Chicken, Gochujang Baby Back Ribs, or Miso Roasted Salmon.
What are your favorite vegetables to include in your fried rice? Let me know in the comments below!
Let's Get Cooking!
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Healthy Pineapple Cauliflower Fried Rice
- 1 head cauliflower grated
- ½ teaspoon salt
- 3 eggs beaten
- 2 shallots minced
- 7 garlic cloves minced
- ½ teaspoon ginger grated
- 2 carrots finely diced
- 1 red bell pepper finely diced
- ⅓ cup frozen peas thawed & pat dry
- 1 cup pineapple* diced, pat dry
- 4 green onions finely sliced
- 2 teaspoons sesame seeds optional for garnish
- In a paper towel-lined tray, spread cauliflower in an even layer. Sprinkle on salt and let it sit for 20 minutes to release moisture.
- Meanwhile, in a small bowl, combine sauce ingredients then set aside.
- Heat a wok or large skillet on medium-high heat. Add about a tablespoon of oil, then add eggs. Cook until eggs are set, then remove and set aside. Keep the pan on.
- Add a little more oil, then the shallots, garlic, ginger and cook until fragrant, about 30 seconds. Toss in carrots until slightly soft but still crunchy. Add in bell peppers and peas, cook for a couple more minutes until tender. Turn off the heat and cover until the cauliflower is ready.
- Pat dry cauliflower to remove any excess moisture.
- Reheat the wok or skillet on high heat. Add the cauliflower and combine with the vegetables. Spread them into an even layer and allow the cauliflower to toast for about a minute.
- Pour in the sauce and combine well. Cook for a couple of minutes until the cauliflower starts to soften but still has a bit of firmness. You don’t want to overcook it because you’ll get mushy cauliflower. Mix in eggs, pineapple, and green onions. Cook for another 10 seconds. Top with sesame seeds, if desired. Enjoy!
- Vegetables: I like using fresh vegetables instead of frozen vegetables for this recipe to eliminate as much moisture as possible. Too much moisture can lead to your cauliflower being boiled and mushy.
- Pineapple: You can use fresh or canned pineapple for this recipe. Either way, remember to pat dry the pineapple well since it retains a lot of moisture. The more moisture you have in the pan, the higher chance you have of boiling your cauliflower and getting mushy fried rice.
Exact calculations may vary. For the most accurate nutritional information, use your preferred nutrition calculator, actual ingredients, and quantities used for the recipe. Please consult with your physician or registered dietitian if more precise nutrition calculations are needed for health reasons.