Want healthy meals your kids will love?

Pineapple Fried Rice


For those nights when you need a go-to recipe because your short one time – Pineapple Fried Rice has all the food groups, tastes amazing and is ready in 30 minutes!

Pineapple Fried Rice - Get a colorful, flavorful dinner on the table in minutes. www.superhealthykids.com

Quick Dinner Idea

This Pineapple Fried Rice is is one of those speedy dinners that’s great when you’re short on time but don’t want to be short on flavor. It’s loaded with color and it’s easy to customize with what you have on hand. There are a few elements to fried rice–rice and soy sauce (or tamari or coconut aminos) that are always there, but as for the rest of the add-ins? Well, you can make it your own.

Pineapple Fried Rice - Get a colorful, flavorful dinner on the table in minutes. www.superhealthykids.com

Fried Rice Varations

This pineapple version is one of my all-time favorites. We change it up a bit every time we make it–sometimes we keep it a vegetarian meal by adding in some scrambled eggs or a vegan meal by leaving out any meat or eggs and adding in some edamame. Sometimes, we use coconut rice (rice cooked with coconut milk) or brown rice. Other times, I’ll stir in a handful of fresh cilantro or basil. You can add different veggies each time–broccoli or peas are nice, or a handful of greens or some purple cabbage all lend color, flavor, and nutrients to this easy meal.

It’s easy enough to work into a weekly menu and is a super simple way to use up the half of a bell pepper or those last few carrots in the produce bin of the refrigerator. At the end of the day, I just love that even with the word “fried” in the title, this Pineapple Fried Rice is still a meal loaded with fresh veggies (and fruit!) that I can get on the table in minutes.

This Pineapple Fried Rice is a colorful twist on an old favorite. Your kids will gobble it up! www.superhealthykids.com

What are your go-to quick meals?

Notes on the recipe:

  • Gluten free tamari or coconut aminos can be substituted for the soy sauce.
  • You can absolutely use cooked brown rice for extra protein and fiber.
  • For a vegetarian version, skip the chicken apple sausage. Use 1-2 scrambled eggs in its place, or add 1 cup frozen edamame.
  • Add in any veggies you like–snow peas, frozen peas, broccoli, spinach, zucchini, etc. You’ll want about 2 cups of veggies. The bell peppers, carrots, and green onions are simply suggestions.
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3.5 from 49 votes

Pineapple Fried Rice

Prep Time20 minutes
Cook Time10 minutes
Course: Main Course
Cuisine: Asian
Servings: 6 servings
Calories: 345kcal



  • In a large saute pan or wok, heat coconut oil over medium-high heat.
  • Add diced sausage (if using). Cook until it’s starting to brown, about 3-4 minutes.
  • Add chopped bell pepper and peeled and chopped carrots. Cook about 5 minutes until tender-crisp.
  • In a small bowl , stir together soy sauce, sugar, and lime juice.
  • To the pan, add cooked rice, chopped pineapple, chopped cilantro, scallions, and soy sauce mixture. Stir to combine.


Calories: 345kcal | Carbohydrates: 57g | Protein: 10g | Fat: 8g | Sodium: 360mg | Fiber: 4g | Sugar: 5g
Keyword : dairy free, pineapple, Pineapple Fried Rice, rice


Emily eats, reads, lives, and loves over at One Lovely Life where she serves up healthy food and happy thoughts for whole living. 

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

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