Health knowledge and news provided by doctors.

The Healthy and Delicious Vegetarian Pineapple Fried Rice Recipe Even Your Children Will Love

Danielle Dent-Breen's picture

This is one of my family’s favorite recipes. We absolutely ADORE how it is super-fast to prepare...and healthy and delicious. My daughter loves to help me cook, and other than chopping the vegetables, and a little help holding the measuring spoon level, she was able to prepare the dinner herself. We're getting there. Read on for this lower-carb, super-healthy vegetarian pineapple fried rice recipe your entire family will love.


It was go-to-the-grocery store day today. I start with gathering new and favorite recipes and planning what we'll have each night, and then I cross-check with what we already have in the pantry or fridge, and make out the rest of the list of exactly what we need. I do my best to adhere to the list, but that's still a work in process. It's hard to avoid those impulse buys, but at least tonight my impulses were all from the health food and produce aisles. Baby steps.

This recipe makes 4 servings, and I was tempted tonight to double it. But I know if I did, I would go back for seconds. I just can't stop, because it's so delicious. The recipe uses vegetarian "chicken" strips, but you could easily substitute tofu or seitan or tempeh...or real chicken if you must. You also will see that frozen riced cauliflower replaces some of the brown rice to reduce the carb count and (up the veggie intake) in this meal. If you can’t find frozen riced cauliflower, you can use fresh cauliflower, chopped fine in your food processor, and steamed about 5 or 6 minutes until cooked.

Vegetarian Pineapple Fried Rice

2 eggs
1 pkg Lightlife "Chicken" style strips
20 oz. canned pineapple slices in 100% juice
3 Tbsp. reduced-sodium soy sauce (use wheat/gluten-free if needed)
1 Tbsp. brown sugar
1/4 - 1/2 tsp. ground ginger
1 Tbsp. cornstarch
1 Tbsp. coconut oil
2 stalks celery, thinly sliced
2 carrots, thinly sliced
1 cup frozen riced cauliflower
1/4 yellow or white onion, slivered
2 cups brown rice, cooked

Follow eMaxHealth on YouTube, Twitter and Facebook.
Please, click to subscribe to our Youtube Channel to be notified about upcoming health and food tips.

1. In a small bowl, combine 3 Tbsp. pineapple juice (from the can of pineapple slices) with the soy sauce, sugar, ginger, and cornstarch. Set it aside.

2. In a large nonstick skillet or wok, heat the oil over medium-high heat. Lightly scramble eggs, and remove from pan.

3. Add the celery and carrots and cauliflower, and stir-fry for about 3 minutes. Add the "chicken" strips, onions, and 2 pineapple rings, cut into small chunks (reserve remaining 8 pineapple slices to serve on the side). Stir-fry for about 3 more minutes.

4. Add the rice, eggs, and sauce and stir-fry everything for 1 - 2 more minutes. Remove from the heat, garnish with remaining pineapple slices, and serve.

Makes 4 generous-sized servings.