Thai Pineapple Cauliflower Fried Rice

A quick and easy low-carb, gluten free version of Thai pineapple fried rice made by replacing rice with cauliflower. This healthy meal comes together in less than an hour and is just as flavorful as the original.

I love Thai Pineapple Fried Rice. It’s savory, with hints of sweetness from the pineapple chunks. It’s always a must-order for me when we get Thai food. I also can’t have a Thai meal without pad thai and pad see-ew. So basically it’s a carb fest when I eat Thai food.

I’ve made Thai Pineapple Fried Rice at home before. It’s fairly simple and you can make it fancier by serving it in pineapple shells.

This cauliflower version is actually even easier because you don’t have to wait for the rice to cook. Cauliflower rice cooks much faster. I also finally started using frozen riced cauliflower. Previously, I’ve been making cauliflower rice with fresh cauliflower in the food processor. I know frozen riced cauliflower has become pretty widely available in many supermarkets but I only finally bought some for the first time.

I used Whole Food’s 365 Organic Riced Cauliflower. A 12 oz bag was just $1.99, which is cheaper than me making my own cauliflower rice with the price of cauliflower these days. And it saved me a few steps too.


This cauliflower fried rice came out so tasty. It was so flavorful I barely noticed it was cauliflower instead of regular rice and I didn’t miss the rice at all.

Thai Pineapple Cauliflower Fried Rice

A low carb, gluten free and easy version of Thai Pineapple Fried Rice, replacing rice with cauliflower.


  • 2 garlic cloves, minced
  • 1/2 tbsp canola, vegetable or olive oil
  • 1/2 lb boneless chicken tenders, cut into bite-sized cubes
  • 4 oz green beans, ends trimmed and slices into 1-inch length pieces
  • 1/2 red bell pepper, seeds removed and diced into small squares
  • 3 cups frozen cauliflower rice, completely thawed
  • 1/2 cup fresh pineapple, cut into small cubes
  • 2 eggs, beaten
  • 3 tbsp unsalted cashews or peanuts
  • 1 1/2 tsp curry powder
  • 1 1/2 tbsp fish sauce (or more as needed)
  • 1/4 tsp low sodium soy sauce
  • 2 tbsp finely chopped cilantro
  • 1 tbsp finely sliced scallions


  1. Bring a large skillet to medium heat. Add garlic and oil. Stir garlic in the oil until garlic turns slightly brown and the aroma of the garlic comes out. Add in chicken. Cook until chicken is just done. Add a little bit of water if your pan gets too dry.
  2. Add green beans and bell peppers into the pan. Cook until they are halfway done.
  3. Add in cauliflower rice. Cook until cauliflower and other vegetables are tender but still crisp. Stir in pineapples.
  4. Using your spatula or turner, move all the ingredients to one side of the pan. Pour beaten eggs to the empty side. Stir eggs as they cook to keep them scrambled. Once eggs are just cooked, mix them with the rest of the ingredients. Stir in nuts.
  5. Turn down heat to low. Sprinkle curry powder over ingredients. Pour fish sauce evenly over ingredients. Stir until curry powder and fish sauce are evenly mixed into the ingredients. Taste and adjust as needed. My fish sauce seemed to be a little light on the sodium so I stirred in just a tiny bit of low sodium soy sauce which made a huge different and also made the dish more fragrant. You can also add more curry powder or fish sauce as needed. Once it is to your liking, turn off heat. Garnish with scallions and cilantro before serving. If desired, you can serve in two hollowed out fresh pineapple shell halves.

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