One Pot Healthy Pineapple Chicken Stir-Fry with Cauliflower Rice

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I’m not going to lie: this recipe was a very happy accident.

Like Ross and Rachel’s baby on Friends. Or Jim and Pam’s baby on The Office. Or my husband in real life (oh, it’s no big secret!).

It was born out of me putting off grocery shopping for far too long — all I had left was the food in my freezer.

Now you may know that I keep a well-stocked freezer and love frozen fruits and veggies. Why do I love them so? Well first of all, studies have found that they’re typically just as or even more nutritious than their fresh counterparts (since they’re flash-frozen very soon after being harvested). And since they’re already cut and prepared for you, they’re super convenient. AND they’re quite a lot cheaper than fresh produce. Last but not least, you can stock your freezer full with them so that even when your fridge and pantry are empty, you can cook yourself a healthy meal or whip up a smoothie… and as I said, an empty fridge and pantry is exactly what I had the night this recipe was born. (See? Frozen produce is the best!)

So I took a look in my freezer and there I had: chicken, cauliflower rice, bell pepper, broccoli, and pineapple. And I thought: “What the heck? Let’s use them all!”

So I did. And it was delicious! So delicious that I wanted to recreate it with fresh ingredients, actually measure everything I was using, and share it with all of you here.

But before we get to the recipe, I have a very important question… have you tried cauliflower rice before?

Cauliflower rice is a great alternative to grains.

While many grains are packed fiber and have a good amount of protein, they can be very difficult for many to digest. And compared to vegetables, they’re less nutritious and higher in carbohydrates, which means they can cause that inflammatory spike in blood sugar levels that sets the blood sugar roller coaster into motion if you consume too much.

Related Post: How to Make Cauliflower Rice (2 Ways)

Cauliflower rice is also a great way to sneak more veggies into your (or your family members’) diets. Cauliflower is high in antioxidants and compounds that assist the liver’s phase 2 detoxification. Plus, cauliflower rice really doesn’t even taste “cauliflowery” when paired with the rest of your meal (I promise)!

One Pot Healthy Pineapple Chicken Stir-Fry with Cauliflower Rice


Makes 3-4 Servings

  • 1 lb free-range and/or organic chicken breast
  • 1 medium white or yellow onion
  • 2 tbs healthy heat-stable oil (avocado or coconut oil are my favorite options)
  • 2 cups broccoli florets
  • 1 red bell pepper
  • 3 tbs coconut aminos
  • 4 cups riced califlower
  • 1.5 cups diced pineapple
  • 2 tbs toasted sesame oil
  • 1/2 tsp garlic powder
  • 1/2 tsp ginger powder
  • 1/8 tsp mineral-rich sea salt (or more to taste)
  • Sesame seeds


  1. Dice the onion and cut the chicken into bite-sized pieces.
  2. Add the onion and chicken to a large skillet or pot with 1 tablespoon of heat-stable oil. Cook for 6-7 minutes on medium heat.
  3. While the onion and chicken are cooking, chop the red bell pepper and pineapple. Make your cauliflower rice if need be. [See How to Make Cauliflower Rice (2 Ways) for instructions]
  4. After the chicken and onion have been cooking for 6-7 minutes, drain off any liquid.
  5. Add the broccoli, red bell pepper, coconut aminos, and another tablespoon of heat-stable oil to the pot. Cook for 4 minutes.
  6. Add the cauliflower rice, pineapple, ginger, and garlic to the pot. Cook for an additional 4 minutes.
  7. After everything has been cooking for 4 minutes, drain off any excess liquid and remove from heat.
  8. Add the toasted sesame oil, ginger, garlic, and salt, and stir to combine.
  9. Serve and garnish with as many or few sesame seeds as you would like!
  10. Enjoy!


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