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How to Swap White Rice For Cauliflower Without Anyone Noticing (Delicious recipe!)

Are you tired of your weeknight standby suppers? Want to try a recipe with a little more oomph that still doesn’t take a lot of extra time? Make this pineapple shrimp fried cauliflower rice; it’s a delicious dinner that incorporates healthy seafood.

This recipe is a cinch to make. Once everything is prepared, mise en place style, this dish comes together very quickly. Just make sure to not toss out the pineapple shell — it makes for a fuss-free (and stunning) bowl to eat your meal from.

The cauliflower is a great low-carb, grain-free stand-in for fluffy white rice. The onions and peppers add a nice crisp-tender veggie texture and color. The flaky shrimp makes for a flavorful protein source in this dish, while the curry powder and coconut balance out the pineapple’s acidic sweetness.

Cauliflower, onions, peppers, garlic, curry powder, and more make this fried “rice” a nutrient powerhouse. Pair that with the healthy fats from coconut oil and dense protein from shrimp, and you have a healthy dinner!

What’s more, pineapple contains a special enzyme called bromelain. This substance has anti-inflammatory and gut healing properties as it helps your body break down and digest protein. It comes with other health benefits, too, including:

If you are looking for simple stove-top dinner that tastes fancy, try this low-carb take on fried rice with shrimp, pineapple, and peppers. It’s served in a hollowed-out pineapple for an extra wow factor! Serve with some sliced citrus fruit for a truly awesome spread.

Grain-Free Pineapple Fried Rice


Serves: 3-4 servings

Prep Time: 15 minutes

Cook Time: 15 minutes


  • 1 medium pineapple
  • 2 T coconut oil
  • 1/3 cup diced red onion
  • 1/2 cup diced sweet peppers
  • 2 garlic cloves, minced
  • 4 cups riced cauliflower
  • 2 T coconut milk
  • 1 heaping t curry powder
  • Salt and pepper to taste
  • 1 pound medium shrimp, peeled and deveined
  • Chopped fresh cilantro


1. Carefully cut the pineapple lengthwise in half.

2. Use a large spoon to scoop out the pineapple flesh, leaving ⅓” pineapple shell for the pineapple “bowls.”

3. Dice up ½ cup of pineapple flesh and reserve. Save the remainder of the pineapple flesh for another use.

4. Heat up a large skillet over medium heat and melt 1 tablespoon coconut oil.

5. Add the onions, garlic, and peppers; cook and stir until crisp-tender.

6. Add the cauliflower, coconut milk, curry powder, salt, and pepper.

7. Cook and stir until tender.

8. Add the shrimp, remaining 1 tablespoon of coconut oil, and pineapple along with a bit more salt and pepper.

9. Cook and stir for just a couple minutes, or until the shrimp is cooked.


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