DinnerRecipesSide Dishes

Easy Pineapple Fried Rice (Vegan & GF)

posted by Melissa Huggins April 27, 2016 39 Comments

This Easy Pineapple Fried Rice is sweet, savory & tangy. It’s a healthier alternative to takeout because it’s lower in sodium, vegan & gluten-free.

Pineapple Fried Rice in a cast iron skillet. Topped with green onion.
I used to be a big take-out addict…

and Pineapple Fried Rice was one of my favorite quick fixes. There’s just something about the variety of textures and flavors that is so satisfying.

Sweet, savory & tangy… that’s the perfect way to describe it!

However, while uber-delicious, it’s definitely not the healthiest choice to make when ordering out. It’s mostly made with unhealthy oils, meat, fish, or eggs, and it’s usually really high in sodium too.

So, it’s certainly not healthy or vegan.

Well, I came up with an easy solution, and I started making my own Pineapple Fried Rice at home. It was such an easy transition and it tastes so much better than take-out.

I just swap out all the bad stuff with ingredients like low-sodium tamari sauce, tofu, nuts and I add loads more veggies.

Pineapple Fried Rice is bursting with mouth-watering flavor

I have made many different varieties of fried rice, but this has become the fan favorite around here and I get weekly requests for it. (along with my Vegan Pad Thai recipe).

It’s a real crowd pleaser and quite addictive.

The sautéed onions, garlic, and tamari add so much savory flavor, while the pineapple adds the perfect note of sweetness & the fresh ginger takes it over the edge and adds some wonderful zest.

For a little heat, I just add 1/4 teaspoon of red pepper flakes to the pan. If you don’t have spicy fans in your home, you can omit them or just add the pepper flakes after.

I like it hot! Also, Sriracha works great with this dish, too.

This recipe can be made into the perfect side dish or a full meal

For this recipe, I went with the side dish version. It’s so versatile, so if you want to make this into a satisfying meal, you can add some baked tofu, more veggies or some toasted cashews.

For veggie options, you can include bell peppers, broccoli, bok choy, peas, green beans, eggplant, zucchini, mushrooms and more.

Get creative and make it your own!

Also, it makes great leftovers too, so pop it in the fridge and serve it with breakfast sandwiches, lunch salads and more.


Side view of Easy Pineapple Fried Rice in a cast iron skillet.
Being healthy can be tasty and fun!

This is called a “fried” dish, but I use a smaller amount of oil than traditional recipes call for, and I don’t technically fry it. You can always omit the oil altogether if you have an expertise with oil-free sautéing.

Either way, this dish is much healthier than the classic takeout version and super tasty too!

Cook the rice the night before and make the magic happen the following day

This heavenly dish is really quick and can be completed in less than 30 minutes. It works best with cold, day-old rice because it’s drier than freshly cooked and it will keep a firmer texture.

You don’t want to end up with soggy rice because that won’t be fun.

It’s so easy to put together, all you have to do is…

Sauté the onions
Add garlic & veggies and continue sautéing
Add the juicy pineapple
Stir in the rice, green onion, and tamari
Let the flavors meld a few minutes and remove from heat

Now it’s ready to enjoy! Voilà!

These Umami Lettuce Wraps are perfect starters to this meal. They are light, healthy, spicy and subtly sweet.

Look how easy it is to make

I’d love to hear from you

If you make this Vegan Pineapple Fried Rice, I’d love to hear what you think in the comment section below. It would really make my day. You can also follow me on Instagram and share your creation with me. Just tag me @veganhuggs and hashtag #veganhuggs so I don’t miss it.


*Click photo to pin*

Long photo for pinning of Vegan Pineapple Fried Rice.


5 from 9 votes
Pineapple Fried Rice (Vegan & GF)
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
This Easy Pineapple Fried Rice is sweet, savory & tangy. It's a healthier alternative to takeout, because it's lower in sodium, vegan & gluten-free.
Course: Main Course, Side Dish
Recipe Type: Gluten-Free, Thai Cuisine, Vegan
Keyword: Pineapple Fried Rice, Vegan
Servings: 4
Calories: 273 kcal
Author: Melissa Huggins
  • 1 1/2 tablespoons coconut oil (or preferred cooking oil)
  • 1/2 cup red onion , diced
  • 3 garlic cloves , minced
  • 2 teaspoons fresh ginger , grated
  • 1/4 teaspoon red chili pepper flakes (optional)
  • 1 cup carrots , peeled and diced
  • 1 1/2 cups pineapple , cut into 1 inch cubes (fresh or canned)
  • 3 cups cooked rice (preferably 1 day-old and chilled)
  • 1 cup green onion , chopped
  • 1-2 tablespoons tamari sauce or soy sauce (low-sodium & gluten-free, if preferred)
  1. Heat coconut oil in a large pan or wok over medium heat. Add onions and sauté for 3-5 minutes, until softened and lightly browned. 

  2. Add garlic, ginger, red chili pepper flakes and carrots. Sauté 7-9 minutes, or until carrots are tender.

  3. Add pineapple and sauté until slightly browned, about 4-5 minutes
  4. Add tamari or soy sauce, rice and green onions. Stir frequently & taste for flavor. If needed, add a touch more tamari/soy sauce or a pinch of sea salt.
  5. Cook about 4-5 minutes, until all ingredients are combined and heated through.
  6. Remove from heat and serve
Recipe Notes

**If you want to make this into a meal, you can add some baked tofu, beans, more veggies or some toasted cashews. For veggie options, you can include bell peppers, broccoli, bok choy, peas, green beans, eggplant, zucchini, mushrooms and more. Get creative and make it your own.


Nutrition Facts
Pineapple Fried Rice (Vegan & GF)
Amount Per Serving (1 g)
Calories 273 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 5g 25%
Sodium 376mg 16%
Total Carbohydrates 45g 15%
Dietary Fiber 1g 4%
Sugars 9g
Vitamin A 110%
Vitamin C 7%
Calcium 2%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.


vegan fried rice

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Debbie January 6, 2017 at 6:50 am

I made this the other night and hubby and I LOVED it. I used canola oil because that’s what I had. Hesitate to buy coconut oil because he does not like coconut. I also added toasted cashews per your option listed. Delicious! He said I definitely need to make it again. This is now one of our rotation recipes. Thank you!

Melissa Huggins January 6, 2017 at 10:38 am

Hi Debbie, this is so nice to hear. I’m so glad you guys liked it. Yeah, any oil will work with this dish. If you want to try a coconut oil, the refined version has a neutral flavor. The unrefined is mild to me, but your hubby might not like it, if he really hates coconut. Thank you for your feedback – I appreciate it so much! 🙂

Lisa Walterson February 11, 2017 at 7:43 pm

I made this tonight and everybody loved it.

Melissa Huggins February 12, 2017 at 7:12 pm

Hi Lisa, I’m so happy to hear everyone loved it. It’s a family favorite over here too. Thank you for the feedback. 🙂

Jennifer March 12, 2017 at 5:21 pm

Made this tonight and loved it! Added the cashews as well. Deff going to make it again!

Melissa Huggins March 12, 2017 at 9:17 pm

Hi Jennifer, I’m so glad you liked it. Thank you for sharing your feedback with me. The cashews are a great addition. Have a great Sunday 🙂

Beth May 8, 2017 at 3:08 pm

I made it tonight and it was delicious!!!

Melissa Huggins May 8, 2017 at 9:20 pm

Hi Beth, thank you so much! I’m so happy you liked it. Have a great week! 🙂

joan May 21, 2017 at 4:38 am

Even my non vegan family loved it!

Melissa Huggins May 21, 2017 at 6:33 am

Hi Joan, wonderful news! I’m so happy your family loved it! Thank you for making it. 🙂

Levena August 1, 2017 at 2:36 am

This was a delishous,quick and easy recipe. We will deffinetly be having it again

Melissa Huggins August 3, 2017 at 11:54 pm

Thank you, Levena! I’m so happy to hear this! I love how easy it is too. Have a great weekend! 🙂

Leti August 7, 2017 at 4:46 pm

What type of rice can I use?

Melissa Huggins August 7, 2017 at 5:00 pm

Hi Leti, mostly any type of rice will work. You can use basmati, white or brown rice. Thanks for stopping by 🙂

Jose August 7, 2017 at 7:51 pm

Really good my wife liked it ask me to make it again thanks for the recipe, added tomatoes bellpeppers and vegan chicken

Melissa Huggins August 9, 2017 at 9:20 pm

Yay! I’m so happy to hear this! Thank you for making it! It sounds so tasty with the bell peppers, tomatoes, and vegan chicken! Good call 🙂

Carrie August 22, 2017 at 9:01 pm

Found this recipe a few weeks ago and have made it at least once a week since them! We are not vegan, but interested in healthier eating! This is fantastic!!

Melissa Huggins August 23, 2017 at 8:55 pm

Hi Carrie, thank you for stopping by and sharing your feedback. I’m so happy you liked it! It’s a family favorite over here too 🙂

Sandi August 24, 2017 at 3:56 am

I’m single. Can this recipe be frozen or reduced to make smaller portions?

Melissa Huggins August 26, 2017 at 9:45 am

Hi Sandi, yes, you can freeze the mixture. Just use a little broth or oil when reheating. Have a great weekend and thanks for stopping by 🙂

Krystle September 1, 2017 at 3:47 pm

Hi Melissa

I saw this on facebook and thought I would try it for dinner. Just a quick question, if I want to make it a main meal and add more veggies, such as broccolini and capscicum, when in the cooking process should I add them in? TIA

Melissa Huggins September 1, 2017 at 4:39 pm

Hi Krystle, thanks for stopping by. You would sauté the broccolini and capscicum with the carrots. I hope this helps! Have a great weekend! 🙂

Krystle September 2, 2017 at 3:03 am

Thanks Melissa,
I have cooked the rice tonight and will be making this for tomorrow’s dinner. I tried your pad thai for dinner tonight, it was great, thanks!

Melissa Huggins September 2, 2017 at 11:14 am

Hi Krystle, You’re really prepared! I’m so happy you’re liking my recipes. This is good practice for you, too. You’ll be a pro in no time 🙂

Kiera January 9, 2018 at 6:18 pm

Can I make this without the soy sauce? I have a soy alergy

Melissa Huggins January 9, 2018 at 6:24 pm

Hi Kiera, you can make it with coconut aminos instead of the soy sauce. Thanks for stopping by 🙂

Alethea February 13, 2018 at 2:45 pm

I made this last night and WOW! What a hit!!! Even my super picky 8 year old daughter devoured it! Thanks for sharing this amazing (and simple!) recipe!

Melissa Huggins February 13, 2018 at 4:03 pm

Hi Alethea! Thank you so much! So happy it was a hit! My 6-year old son is super picky too, but he loves this dish. We’re making it tonight. Have a great week! 🙂

Maria shahriari February 13, 2018 at 3:38 pm

hi,can i just omit the pineapple my son hates it …would it taste good anyways,or do you have a vegan fried rice recipe?ty

Melissa Huggins February 13, 2018 at 4:06 pm

Hi Maria, it will taste good, but will really be missing that sweetness and tang. Does he like mango? You could use that instead.I hope to have another fried rice recipe up in the next few weeks. Thanks for stopping by.:)

lori April 6, 2018 at 3:04 pm

We made this with a slew of frozen veges we roasted first and added cashews – loved it. It’s been in the heavy rotation ever since ! Thanks

Melissa Huggins April 8, 2018 at 1:33 pm

Hi Lori, thank you so much! I’m so happy you like it. I love that you vedged it out too 🙂

Karla April 15, 2018 at 11:45 am

I made this last week and it was a hit! I’m going to make it gain. Would tempeh be ok to add?

Melissa Huggins April 15, 2018 at 11:54 am

Thank you, Karla! This is so nice to hear! Yes, tempeh would work perfectly. I would cook it separately first, and then add it at the very end or just top it after cooking. Have a great Sunday! 🙂

Jennifer May 10, 2018 at 6:02 pm

Absolutely fantastic! I made this last night and struggled to leave enough for lunch today! I had lunch an hour early. So easy and so tasty (toasted cashews Andy pineapple are meant to be together).

Melissa Huggins May 13, 2018 at 11:30 pm

Thank you, Jennifer! I’m so happy you liked it! I agree… pineapple and toasted cashews are perfect together 🙂

Rick Haggard June 6, 2018 at 11:51 am

Hey Melissa!! This has become a go-to for me. Probably made it 4-5 times. Absolutely delicious as well as being a great thing to serve non-vegans! Thanks!!!

Melissa Huggins June 14, 2018 at 11:53 am

Hi Rick! Thank you so much! I’m so happy you like it 🙂


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