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Cauliflower Fried Rice with Pineapple

What's low carb, packed with veggies and trending all over? Cauliflower fried rice! Well, to be more accurate, it's more like "rice" because this healthy alternative to takeout ditches the starch in favor of a cruciferous alternative. So how does one make cauliflower "rice?"
5 from 2 votes
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Servings 4 servings


  • 1 medium head cauliflower, cut intro florets
  • Cooking spray
  • 4 large eggs, whisked
  • 1 teaspoon sesame oil
  • 2 teaspoons olive oil
  • 3/4 cup diced onion
  • 1 Tablespoon minced garlic
  • 1 1/2 cups frozen peas and diced carrots, thawed
  • 3 Tablespoons low sodium soy sauce
  • 1 cup diced pineapple
  • 2 Tablespoons sliced scallions


  • Add the cauliflower florets to a food processor and pulse just until the cauliflower resembles rice. (Do not overprocess it or it will be mushy.) Set the cauliflower rice aside.
  • Heat a large nonstick sauté pan over medium-low heat. Coat it lightly with cooking spray then add the eggs and cook until scrambled. Remove the eggs to a plate then add the sesame oil and olive oil to the pan and let it heat for 1 minute. Add the diced onion and garlic to the pan and cook, stirring, until the onion is translucent, about 3 minutes.
  • Add the cauliflower rice, peas, carrots, soy sauce, 1/2 teaspoon salt and 1/4 teaspoon pepper to the pan and cook, stirring, until the cauliflower is softened slightly, about 5 minutes. Return the scrambled eggs to the pan then add the diced pineapple and cook, stirring, for 2 minutes.
  • Garnish the cauliflower fried rice with scallions and serve.

Kelly's Note:

  • If you don't have a food processor, you can use the largest hole on the side of a box grater to grate the cauliflower into a rice-like consistency.
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