Pineapple Cauliflower Rice


I am loving the fact that my least favorite vegetable is now becoming one of my most favorite!

That’s right…I’m talking about cauliflower!

Cauliflower has so many health benefits. It helps fight cancer, boost heart health and is anti-inflammatory to name a few.

If you are one that wouldn’t be caught dead eating cauliflower, I urge you to give today’s recipe a try! Isn’t heart health totally worth another taste? I thought so!

So far, I’ve had huge success on Pinterest and with my family with my Italian Cauliflower Cheese Sticks recipe…it’s just the perfect treat without all the guilt!

My hubby and I really loved the Cilantro Cauliflower Rice recipe too, but cilantro isn’t such a popular flavor with my kiddo so today I took a slightly sweeter approach and created a pineapple cauliflower rice that even kids will love.

To start, just break apart the cauliflower into florets and toss into a food processor with some pineapple. Then heat oil in a large deep pan and add garlic and saute for about 3 minutes.

If you love to eat pineapple or host a lot of home parties, I highly suggest this pineapple corer…it’s so easy to use and it can transform your pineapple into a table decoration or fun bowl!

I know what you’re thinking….garlic with pineapple? Yes! The sweet and savory ingredients in this dish really go well together and help to make the rice not ‘too sweet’.

Now, just add the cauliflower, remaining pineapple chunks and a little water to the pan and cook covered for 5-7 minutes. Serve warm as is or with your favorite chicken or pork dish and enjoy!


Pineapple Cauliflower Rice


  • 1 head organic cauliflower
  • 1 cup fresh pineapple, diced (1/4 cup set aside)
  • 2 garlic cloves, minced
  • 3 Tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper (you can substitute red pepper flakes if you like a little kick)
  • 2-3 Tablespoons water


Break apart cauliflower into florets and add to food processor along with 1/4 cup of pineapple.  (You may have to do 1/2 the cauliflower at a time if you have a small food processor). Set aside.

Heat oil in large pan over medium heat. Add garlic and saute for 3 minutes. Add cauliflower mix to pan along with remaining pineapple chunks and cook covered for an additional 5-7 minutes. Add water as needed for more moisture. No water needed if you like it crunchy.

Serve warm as is or with your favorite chicken or pork dish.


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