Pineapple Cauliflower Fried Rice

pineapple cauliflower rice

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Cauliflower has to be the most versatile food on the planet, and it makes an amazing rice substitute. You can generally find it at most grocery stores already ground into “rice,” or simply throw your florets in a food processor to get a rice consistency. To jazz up this cauliflower fried rice, serve it up with chopped pineapple, which provides the perfect tang. For a fancy serving option, use fresh pineapple for the recipe, then hollow out the halves.

Yield: 4 servings


Excerpted from PLANTYOU. Used with the permission of the publisher, Hachette Go, an imprint of Hachette Book Group, Inc. Copyright © 2022 by Carleigh Bodrug.


1 ½ cups chopped pineapple

¼ cup vegetable broth

3 garlic cloves, peeled and minced

1 red onion, diced

4 carrots, diced

8 cups cauliflower rice (about 1 medium-size head, grated in a food processor)

1 ½ cups frozen peas

4 green onions, diced

1 cup cremini mushrooms, chopped

⅓ cup tamari or soy sauce

Salt and freshly ground black pepper


  1. If making pineapple serving bowls, slice each pineapple in half and hollow out both halves to create four bowls, reserving 1½ cups of the pineapple to add to the fried rice.
  2. Heat the vegetable broth in a large skillet over medium-high heat. Add the garlic and red onion and sauté until fragrant, about 1 minute. Add the carrots and continue to cook until softened, 3 to 5 minutes.
  3. Add the riced cauliflower, peas, green onions, mushrooms, tamari, and salt and pepper to taste.
  4. Cook, stirring frequently, for about 10 minutes, or until the cauliflower is tender. At the end, add the chunks of pineapple and stir until combined.
  5. Divide and transfer into the hollowed-out pineapples.