Pineapple Chicken Fried Cauliflower Rice Recipe: Healthy & Flavorful

If you’re looking for a healthy yet flavorful meal, Pineapple Chicken Fried Cauliflower Rice is an excellent choice. Inspired by the classic Asian-style pineapple fried rice, this dish substitutes traditional rice with cauliflower, creating a lighter, low-carb alternative. The combination of savory chicken, sweet pineapple, and crunchy cauliflower makes this recipe a delightful fusion of textures and tastes. This Pineapple Chicken Fried Cauliflower Rice Recipe version is not only Paleo-friendly but also perfect for those who want a grain-free option without sacrificing flavor. Packed with nutrients, this dish is a great option for both weeknight dinners and meal prep.

Ingredients

For the Pineapple Chicken Fried Cauliflower Rice:

• 1 medium head of cauliflower (or 4 cups of pre-riced cauliflower)
• 2 tablespoons coconut oil or avocado oil
• 1 pound boneless, skinless chicken breasts, diced
• 1 1/2 cups fresh pineapple chunks (canned pineapple in juice is fine)
• 2 large eggs, beaten
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 1 medium red bell pepper, diced
• 1/2 cup frozen peas and carrots
• 2 green onions, sliced (plus extra for garnish)
• 3 tablespoons coconut aminos (or low-sodium soy sauce for non-Paleo)
• 1 teaspoon fish sauce (optional)
• 1 teaspoon sesame oil
• 1/4 teaspoon ground ginger
• Salt and pepper to taste
• Optional: A handful of cashews or almonds for garnish

Optional Variations:

• Coconut Pineapple Cauliflower Rice: Add 1/4 cup unsweetened shredded coconut to the cauliflower for a tropical twist.
• Paleo Rice Recipes: Customize the dish with Paleo-approved ingredients like coconut aminos, which can replace soy sauce, or experiment with different veggies like broccoli, snap peas, or zucchini.

Instructions

Step 1: Prepare the Cauliflower Rice

1. Rice the cauliflower: Begin by cutting the cauliflower into small florets. Using a food processor, pulse the florets until they resemble rice grains. Avoid over-processing to prevent a mushy texture. Alternatively, use pre-riced cauliflower from the store for convenience.
2. Dry the cauliflower: Once riced, spread the cauliflower out on a towel and press gently to remove excess moisture. This step is crucial to avoid soggy fried rice.

Step 2: Cook the Chicken

1. Heat the oil: In a large skillet or wok, heat 1 tablespoon of coconut oil over medium-high heat.
2. Cook the chicken: Add the diced chicken, season with salt and pepper, and sauté for 5-7 minutes until cooked through and golden brown. Remove the chicken from the pan and set aside.

Step 3: Cook the Vegetables

1. Sauté the veggies: Add the remaining tablespoon of coconut oil to the pan. Once hot, sauté the onion, garlic, and bell pepper for 3-4 minutes until they begin to soften.
2. Add the peas and carrots: Stir in the frozen peas and carrots and cook for another 2-3 minutes.

Step 4: Incorporate the Cauliflower Rice

1. Stir-fry the cauliflower: Add the riced cauliflower to the pan, stirring constantly for 3-5 minutes until it starts to soften but maintains some bite. Make sure the cauliflower is dry to prevent sogginess.
2. Push veggies aside: Push the veggies and cauliflower rice to one side of the pan and pour in the beaten eggs. Scramble the eggs until cooked, then stir them into the rest of the ingredients.

Step 5: Add Pineapple and Chicken

1. Mix in the pineapple: Add the pineapple chunks to the pan and cook for 1-2 minutes until they are slightly caramelized.
2. Add the chicken back: Return the cooked chicken to the pan and stir everything together.

Step 6: Season and Serve

1. Add the sauces: Drizzle the coconut aminos (or soy sauce), fish sauce (optional), sesame oil, and ground ginger over the mixture. Stir until everything is well combined and heated through.
2. Garnish: Top with sliced green onions, cashews or almonds (optional), and serve immediately.

Tips and Variations

Avoid Soggy Cauliflower Fried Rice

One of the most common complaints with cauliflower fried rice is a soggy texture. To avoid this, make sure to remove as much moisture as possible from the cauliflower before cooking. If you skip this step, the excess water can lead to mushiness. Cooking the cauliflower quickly over high heat will help maintain its texture.

Hide the Taste of Cauliflower

Not everyone is a fan of the distinct taste of cauliflower. If you’d like to mask the flavor, adding ingredients like coconut aminos, garlic, and ginger can help. The sweetness of the pineapple and the richness of the chicken also help to balance out the cauliflower’s taste, making it almost undetectable.

Paleo-Friendly and Gluten-Free

For those following a Paleo or gluten-free diet, coconut aminos is an excellent replacement for soy sauce. It provides a similar umami flavor without the soy or gluten. You can also use arrowroot powder to thicken the sauce if desired.

Other Variations

• Coconut Pineapple Cauliflower Rice: Add some unsweetened shredded coconut during the cooking process for an added tropical flair.
• Spicy Twist: For those who enjoy a bit of heat, add a teaspoon of sriracha or a chopped chili to spice things up.
• Vegetarian Version: Skip the chicken and add more veggies like broccoli, snap peas, or zucchini to make this a vegetarian-friendly meal.

Nutritional Information (Per Serving)

• Calories: 320
• Protein: 28g
• Carbohydrates: 18g
• Fat: 16g
• Fiber: 5g
• Sugar: 9g
• Sodium: 670mg

This nutritional information will vary depending on any substitutions or additional ingredients you use. It’s a nutrient-dense meal that provides a good balance of protein, healthy fats, and fiber while remaining low in carbs.

This Pineapple Chicken Fried Cauliflower Rice recipe is not only a healthier alternative to traditional fried rice, but it’s also packed with flavors and textures that make it a family favorite. Whether you’re looking for a low-carb meal, following a Paleo diet, or just want to enjoy a delicious dish that’s both filling and nutritious, this recipe ticks all the boxes.

Give this recipe a try and let us know what you think! Share your results in the comments below or tag us on social media. Don’t forget to subscribe to our newsletter at easycrispyrecipes.com for more mouth-watering recipes like this one.