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Healthy Pineapple Fried Rice

by Aliza Strock

Fried rice is one of my favourite comfort foods. Not only is it delicious, it’s incredibly easy and inexpensive to make on your own. Traditionally made with heaps of oil and butter (fried is in the name after all) as well as egg, this recipe is a healthy-fied plant-based version of the Chinese classic. To cut down prep time and cost, frozen veggies are your friend. A simple frozen “asian vegetable mix” will do! Or, if you have leftover veggies at the end of the week that you need to use up, this is the perfect dish to throw them into to prevent waste. The vegetables I included in this particular recipe are the ones I had on hand, but feel free to use whatever you’ve got readily available or prefer.

The addition of pineapple to this dish adds a wonderful layer of sweetness to cut all the savoury flavours of soy and sesame. If you’re having trouble finding fresh pineapple or it’s not seasonally available, most grocery stores carry it frozen, or mango is always a fantastic option as well. In place of the traditional scrambled egg, crumbled firm tofu seasoned with turmeric and nutritional yeast with a dash of kala namak (black salt) is the perfect alternative. The black salt isn’t necessary, but it does add a really nice eggy flavour to the tofu! You can find it in most health food shops.

Fried rice is perfect for meal prep – you can make a ton of it in one cooking session, and it keeps really well in the fridge for 4 days or so. Pre-portion it into containers on Sunday and boom! You’ve got work lunches for the entire week ready to go.

Note: I’m personally garlic and onion sensitive, so I’ve left them out of this recipe. By all means if you can tolerate them, add them in!


-2 cups white basmati rice

-1/2 cup frozen peas

-1 red capsicum

-1 ½  cups fresh or frozen broccoli

-6 shiitake mushrooms

-1 small carrot

-3 stalks spring onion

– ½ block organic, extra firm tofu

– ½ tsp turmeric + 1 tbsp nutritional yeast + dash of kala namak

-1 cup diced fresh or frozen pineapple

– ½ cup reduced sodium tamari (if not gluten sensitive you can just use regular soy sauce)

-optional garnish: sprinkle of sesame seeds


  1. Add 2 cups rice + 4 cups water to a pot. Bring to boil, turn to simmer, cover and let cook. Should be about 15 minutes. Fluff, and then remove from heat.
  2. Dice capsicum, carrot, and pineapple.
  3. Slice mushrooms, broccoli and spring onion.
  4. Wrap the tofu in a tea towel and let sit for 10 minutes to remove excess moisture.
  5. Add 1 tbsp of olive oil or sesame oil to a large skillet and heat to medium/high. Add the capsicum and carrot first, sautéing until they start to soften, about 5 minutes.
  6. Add the broccoli and frozen peas, sauté for another 5 minutes.
  7. Next add the mushrooms, sauté until soft.
  8. Add your tamari and continue to sauté the vegetables until they’re at your desired softness.
  9. Make a hole in the middle of the pan by moving all the veg around the side. Crumble your tofu into the centre, and sprinkle with seasonings. Sauté just the tofu around slightly to combine it with the seasonings, and then incorporate it into the rest of the vegetables. Continue to cook for about 3 minutes (the tofu cooks quickly when crumbled!)
  10. Turn off the heat, and add in your spring onions and pineapple, mixing through with the vegetables and tofu.
  11. Finally, dump your rice into the pan and mix everything together until well combined. Plate, and garnish with sesame seeds and a few extra spring onion slices. Enjoy!

Recipe by Aliza Strock / @shaktifresh /