Healthy Hawaiian Fried “Rice”

Let me “lei”  out this super delicious and healthy recipe for ya.  The medley of veggies and pop of crisp sweetness from the pineapple will make you think that you are sinning. This all-in-one skillet is the perfect quick week night meal on a training day!




Serving Size: 1/4 of entire batch
  • Protein - 18.3 g
  • Carbs - 20.4 g
  • Fat - 13.6 g


  • 1 head cauliflower, riced (sub for 4 cups pre-riced cauliflower)
  • 1 small white onion, diced
  • 1 red bell pepper, diced
  • 8 oz. (~1.5 cups) nitrate free ham, diced
  • 1 cup fresh pineapple, diced
  • 1 cup baby carrots, diced
  • 1 tbsp olive oil
  • 1 tbsp toasted sesame oil
  • 2 tbsp Braggs liquid aminos
  • Garnish: diced green onions

Cooking Utensils

  • food processor
  • large non-stick skillet or wok
  • small bowl
  • spatula
  • whisk or fork


  1. If you could not find pre-riced cauliflower, follow this prep using a food processor: dice into small pieces and then pulse until the cauliflower resembles small grains of rice.
  2. Turn your skillet to medium heat and add the olive oil. Then add the ham, onions and peppers. Sauté until veggies are tender.
  3. While your veggies are cooking away, whisk eggs in a small bowl.
  4. Move the ham, onions and peppers to one side of the skillet then gently add the beaten eggs. Scramble the eggs with your spatula.
  5. Once the eggs are cooked, mix them with the ham, onions and peppers and turn the heat to low/simmer.
  6. Add the riced cauliflower, carrots, sesame oil and braggs aminos. Mix until well combined.
  7. Lastly, add the diced pineapple and garnish with green onions.

This dish is best served fresh due to the cooked eggs and fresh pineapple!

Additional Information

Approximately 256 calories

(1 palm protein, 1 fist carbs, 1 thumb fat)

Calories may vary depending on brands of ingredients and substitutions.

Approved for Dairy Free & Gluten Free lifestyles. 

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