Pineapple Fried Cauliflower Rice

You definitely won’t miss your favorite Asian takeout fried rice with this healthier, pineapple fried cauliflower rice.

Pineapple Fried Cauliflower Rice

Ok, before you say anything, I know this dish seems super Summery. But, keep in mind…IT’S SUMMER WHERE I AM. I mean Lord have mercy, as soon as you walk outside, beads of sweat form on your forehead and your hair explodes with frizz from the humidity. Get your sh*t together, Florida!

So, with this heat wave in full force, I decided to take a back seat from the holiday madness and make an Asian-inspired favorite of mine: fried rice. In order to cut back on the greasy, traditionally fried version of this starch-filled indulgence, I made a few substitutions.

Pineapple Fried Cauliflower Rice

I absolutely love thinking of ways to substitute veggies into recipes. Obviously, rice is the main ingredient in fried rice, so I figured cauliflower rice would be a great sub. All you need is a food processor! Here’s how to make the rice:

  1. Cut the leaves and stem off of the bottom of 1 head of cauliflower.
  2. Cut the cauliflower in half, and then cut the florets off of the core.
  3. Break up the florets into relatively small chunks (depending on the size of your food processor).
  4. Place a handful of florets into your food process. Process the cauliflower florets in batches in order to ensure a consistent texture.
  5. Pulse until the cauliflower resembles a rice texture. You want it to be chopped, but not a pastey texture!

Pineapple Fried Cauliflower Rice
Pineapple Fried Cauliflower Rice

Pineapple Fried Cauliflower Rice


    For the sauce:
  • 1/4 cup soy sauce
  • 1/8 cup fish sauce
  • 1/8 cup sesame oil
  • 1 tsp brown sugar
  • For the fried rice:
  • 3 cloves garlic, minced
  • 1/2 onion, chopped
  • 2 carrots, chopped
  • 1 cup green peas (frozen is fine!)
  • 1 cup shelled edamame (frozen is fine!)
  • 1 head cauliflower, riced
  • 1 1/2 cup pineapple, cubed
  • Extra virgin olive oil
  • 1/4 cup water


  1. Drizzle olive oil into a large wok or saute pan over medium-high heat.
  2. When pan is hot, add garlic and onion. Saute until onions are translucent, about 2-3 minutes.
  3. Add carrots, peas, edameme and water. Mix well and saute for about another 4 minutes.
  4. Add cauliflower, pineapple and sauce. Stir well and saute for about 5 minutes.
  5. Serve with fresh cilantro, bean sprouts, scallions and sesame seeds.

Pineapple Fried Cauliflower Rice

Pineapple Fried Cauliflower Rice

Join the conversation:
What’s your favorite way to substitute an ingredient with a vegetable?
What do you use your food processor for the most?
What’s your most underused kitchen appliance?

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Pineapple Fried Cauliflower Rice

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