Pineapple Chicken Cauliflower Fried Rice

If you love the combination of sweet, savory and a little tropical flavor, this Pineapple Chicken Cauliflower Fried Rice deserves a spot in your dinner rotation.

Pineapple, coconut, lime and cilantro give this dish a fresh, bright flavor, while chicken, cauliflower rice, colorful bell peppers and almonds turn it into a satisfying meal.

It's also naturally gluten-free, dairy-free and soy-free thanks to the use of coconut aminos instead of traditional soy sauce.

And the best part? Everything comes together in one wok or large skillet.

A Fresh Take on Fried Rice

Traditional fried rice is delicious, but cauliflower rice is a great alternative when you want to add more vegetables to your meal or simply change things up.

Cauliflower has a fairly neutral flavor, which means it takes on all the other flavors in the dish. In this recipe, it soaks up the coconut aminos, pineapple juice, lime and seasonings while still keeping a little texture.

The pineapple is what really makes this recipe different. It adds just enough natural sweetness to balance the savory chicken and coconut aminos without making the dish overly sweet.

Then we finish everything with fresh lime and cilantro to brighten it up.

Don't Be Afraid of the Pineapple

Fruit in a savory dinner isn't everyone's first instinct, but pineapple works beautifully here.

The combination of pineapple, chicken, red and green bell peppers, red onion and lime gives this dish a sweet-and-savory flavor that feels completely different from your typical chicken dinner.

And I'm always looking for ways to make chicken a little less boring.

The trick is cooking the pineapple with the peppers and onions until most of the juice evaporates. This concentrates the flavor and keeps your cauliflower fried rice from becoming watery.

Protein + Vegetables in One Bowl

I love meals where I don't have to make three separate dishes to put together dinner.

This one already gives you chicken for protein, optional eggs for additional protein, cauliflower rice and bell peppers for vegetables, pineapple for a little sweetness and sliced almonds for crunch.

You can eat it exactly as it is or adjust the portions based on your individual nutrition and macronutrient needs.

If you're looking for a higher-protein meal, simply increase the amount of chicken.

Pineapple Chicken Cauliflower Fried Rice

Ingredients:

• 8 oz organic chicken breast strips

• 2 organic eggs (optional)

• 1 green bell pepper, roughly chopped

• 1 red bell pepper, roughly chopped

• 1/2 red onion, roughly chopped

• 2/3 cup organic diced pineapple with juice

• 1 8 oz packet of cauliflower rice

• 1/8 cup sliced almonds

• 1 lime, juiced

• 1/4 tsp garlic powder

• 1/4 tsp onion powder

• 1 TBSP coconut oil

• 2 TBSP coconut aminos

• sea salt

• 2 TBSP fresh chopped cilantro (optional)

Directions:

1. Heat a wok or large pan over medium-high heat and add 1/2 TBSP coconut oil.

2. Add two eggs to the wok with a pinch of sea salt and scramble until cooked. Set aside in a bowl and clean out the wok.

3. Add 1/2 TBSP coconut oil and heat over medium-high heat. Add red onion and cook until starting to slightly brown. Add in bell pepper and pineapple with the juice. Cook for 5 minutes until the juice has almost evaporated. Set the mixture aside.

4. Add grilled chicken strips and 1 TBSP coconut aminos to the wok and cook until chicken is slightly browned.

5. Add in almonds with the chicken and cook for 1 minute.

6. Add the cauliflower rice and the mixture of red onions, bell pepper, and pineapple to the wok and stir in the chicken. Add scrambled eggs, onion powder, garlic powder, lime juice, a pinch of himalayan salt, and 1 TBSP coconut aminos. Stir and cook for 3 minutes.

7. Divide into 3 bowls and top with fresh cilantro.

Why I Use Coconut Aminos

Coconut aminos are one of my favorite ingredients for adding that salty, savory flavor you expect from fried rice without using traditional soy sauce.

It works especially well in this recipe because the slightly sweet flavor complements the pineapple and coconut oil.

If you're avoiding both gluten and soy, it's also a convenient pantry staple to keep around for stir-fries, marinades and Asian-inspired bowls.

Don't Skip the Lime

The lime may seem like a small ingredient, but it makes a big difference.

Pineapple and coconut give the recipe sweetness, while coconut aminos bring the savory flavor. Fresh lime adds acidity and helps balance everything.

I like adding it toward the end of cooking so the flavor stays fresh and bright.

Fresh cilantro on top adds another layer of flavor, but if you're one of those people who thinks cilantro tastes like soap, I'll give you permission to leave it off.

Make It Work for Your Macros

One of the easiest ways to make recipes work for your nutrition goals is to adjust the amounts rather than assuming you need completely different foods.

Need more protein? Add more chicken or include the eggs.

Need more carbohydrates? Serve the cauliflower fried rice with some jasmine rice or increase the pineapple.

Want more healthy fats? Add a few extra sliced almonds.

The recipe gives you a great base that you can adjust depending on what your body needs.

Dr. Stephanie's Tip: When you're trying to eat healthier, don't underestimate the importance of flavor and texture.

This recipe has savory chicken, sweet pineapple, tender vegetables, fresh lime and crunchy almonds. That combination makes a bowl of chicken and vegetables a lot more interesting than simply eating plain chicken breast and steamed cauliflower.

Healthy eating is much easier to stick with when you actually look forward to your food.

A Colorful Dinner for the Weekly Rotation

This Pineapple Chicken Cauliflower Fried Rice is one of those recipes that checks a lot of boxes: protein, vegetables, plenty of flavor and minimal cleanup.

The sweet pineapple and bell peppers balance the savory chicken and coconut aminos, while lime and cilantro keep everything fresh.

It's also a great reminder that cauliflower rice doesn't have to be boring.

Sometimes it just needs pineapple.

FAQ

Is cauliflower fried rice healthier than regular fried rice?

Cauliflower rice provides a different nutritional profile than traditional rice and is an easy way to add another vegetable to a meal. Which option is best depends on your individual nutrition and carbohydrate needs.

Can I make pineapple chicken cauliflower fried rice without eggs?

Yes. The eggs are optional in this recipe, so you can leave them out without changing the rest of the dish.

Is this pineapple chicken fried rice gluten-free?

The recipe uses coconut aminos rather than traditional soy sauce. When preparing it for someone who needs to strictly avoid gluten, check the labels of all packaged ingredients.

Can I use regular rice instead of cauliflower rice?

Yes. You can substitute cooked rice or serve the cauliflower fried rice with jasmine rice if you'd like additional carbohydrates.

What does pineapple add to fried rice?

Pineapple adds natural sweetness and acidity that balances the savory chicken and coconut aminos. Cooking it with the peppers and onions also helps concentrate its flavor.

Can I meal prep pineapple chicken cauliflower fried rice?

Yes. You can prepare the recipe ahead of time, refrigerate it in an airtight container and reheat individual portions for a quick lunch or dinner.

Looking for More Gluten-Free & Dairy-Free Recipes?

If you enjoy simple meals like this, you'll find plenty more in my cookbook, Allergy-Free Tastes Good to Me.

It includes 93 gluten-free and dairy-free recipes created to make healthier eating flavorful, practical and much less boring.

Because eating well should still taste good.