Ultimate Whole30 Low-Carb Shrimp Cauliflower Fried Rice with Grilled Pineapple: Your 20-Minute Takeout Fakeout!
Craving the comforting flavors of your favorite Chinese takeout but looking for a healthier, low-carb, and Whole30-compliant alternative? Look no further! This incredible Shrimp Cauliflower Fried Rice with a delightful twist of grilled pineapple offers all the taste and satisfaction you desire, ready to be devoured in just 20 minutes. It’s the perfect filling dinner that caters to mindful eating without sacrificing an ounce of flavor.
My passion for crafting delicious “fakeout takeout” meals knows no bounds, and this faux-fried-rice recipe truly stands out. Cauliflower fried “rice” was my initial foray into the versatile world of cauliflower alternatives, and it quickly became one of my go-to low-carb and Whole30-friendly side dishes. The ability to transform a humble vegetable into a staple of Asian-inspired cuisine is nothing short of culinary magic, and this shrimp and pineapple version elevates it to an entirely new level.
The Wonders of Cauliflower Rice: Fresh vs. Frozen, Homemade vs. Store-Bought
For many years, preparing cauliflower rice meant either meticulously chopping a head of cauliflower by hand or using a food processor to achieve that perfect grain-like texture. While the food processor method remains a favorite for some, I confess to embracing convenience. These days, I often reach for a bag of pre-riced cauliflower from the grocery store. Whether labeled as “cauliflower rice” or “cauliflower crumbles,” both varieties work wonderfully for this recipe, saving precious minutes in the kitchen.
A common culinary debate often centers around fresh versus frozen ingredients. While there are instances where fresh produce reigns supreme for flavor and texture, this easy cauliflower shrimp fried rice is remarkably forgiving. You can confidently use either fresh or frozen riced cauliflower without compromising the dish’s delicious outcome. Frozen cauliflower rice is particularly convenient as it’s often pre-chopped and ready to toss directly into your skillet, making weeknight cooking even simpler.
Customizing Your Cauliflower Fried Rice: Make It Yours!
This Cauliflower Fried Rice recipe is incredibly versatile and practically foolproof. The core recipe provides a fantastic base featuring succulent shrimp, savory bacon, tender vegetables, and the unique addition of grilled pineapple, all brought together with the umami-rich coconut aminos. However, the beauty of a one-pot stir-fry lies in its adaptability. Don’t like bacon? Feel free to omit it or substitute with chicken or pork for a different flavor profile. If you’re not strictly adhering to a Whole30 diet, you can absolutely swap out coconut aminos for traditional soy sauce or tamari. This recipe is designed to be a canvas for your culinary creativity!
Once you grasp the fundamental technique of preparing this cauliflower rice stir-fry, you’ll feel empowered to experiment with various additions. Think about adding different vegetables like mushrooms, snap peas, bell peppers, or even broccoli florets. For an extra kick, a dash of sriracha or a sprinkle of red pepper flakes can transform the flavor. The possibilities are endless, ensuring this dish never gets boring and always suits your family’s preferences.
What is Coconut Aminos? Your Soy-Free, Gluten-Free Flavor Enhancer
Coconut aminos is a fantastic, increasingly popular condiment that serves as a perfect soy-free and wheat-free alternative to traditional soy sauce or tamari. Made from the fermented sap of coconut palms, it boasts a dark, rich color and a slightly sweet, savory flavor profile reminiscent of a thinner teriyaki sauce. Its unique taste and dietary compliance make it an essential ingredient for anyone following a Whole30, paleo, or gluten-free diet, or simply those avoiding soy.
Beyond its delicious taste, coconut aminos also offer a few notable health benefits. It contains approximately 70% less sodium than regular soy sauce, making it a healthier choice for managing sodium intake. A quick search will reveal that coconut aminos are also rich in 17 amino acids and B-vitamins. While these nutritional advantages are certainly a bonus, it’s worth noting that you’d need to consume a substantial amount of coconut aminos to truly reap significant “health benefits.” Personally, I enjoy it most for its incredible flavor and its suitability as a superior alternative to soy sauce in various dishes.
The natural sweetness of coconut aminos makes it particularly ideal for stir-fries, marinades, and salad dressings. It provides that essential umami depth without the common allergens found in soy-based products, ensuring everyone can enjoy a flavorful, healthy meal. It’s readily available in most health food stores and increasingly in regular supermarkets.
Achieving the Perfect Stir-Fry: Wok vs. Skillet
For any stir-fry enthusiast, a wok is often considered the gold standard. Its characteristic rounded bottom allows heat to distribute more evenly across its surface, facilitating rapid, high-heat cooking and ensuring ingredients cook uniformly. This design is perfect for achieving that signature stir-fry char and texture.
However, don’t let the lack of a wok deter you from making this delicious cauliflower shrimp fried rice! If you’re aiming to get dinner on the table quickly and don’t own a wok, or simply don’t have time to retrieve it from storage, any deep, heavy skillet will work perfectly. A cast-iron skillet or a large non-stick sauté pan with high sides can effectively mimic a wok’s performance, especially when cooked in batches if necessary to avoid overcrowding. I frequently rely on a deep skillet for similar recipes, such as my Cauliflower Chicken Fried Rice, when a speedy and satisfying meal is the priority.
Why You’ll Love This Recipe (Beyond Just Being Healthy)
- Speed: With just 10 minutes of prep and 10 minutes of cook time, this dish is a weeknight lifesaver.
- Flavor Balance: The savory notes of bacon and shrimp, the freshness of vegetables, and the sweet tang of grilled pineapple create a symphony of flavors.
- Diet-Friendly: Naturally low-carb, Whole30, paleo, gluten-free, and dairy-free. It’s a healthy meal that truly satisfies.
- Versatility: Easy to customize with your favorite proteins and vegetables.
- Meal Prep Dream: This recipe makes for excellent meal prep, providing delicious and healthy lunches or dinners throughout the week.
This Whole30 Low-Carb Cauliflower Shrimp Fried Rice with Pineapple is more than just a recipe; it’s a testament to how flavorful and exciting healthy eating can be. It’s packed with protein, fresh vegetables, and vibrant tropical notes, making every bite a delight. Enjoy it fresh off the skillet or pack it up for easy meal prep – either way, you’re in for a treat!
whole30 cauliflower shrimp fried rice
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Ingredients
- 1 medium head of cauliflower – or an 8-ounce bag of cauliflower crumbles
- 1/2 lb bacon (slices) – sugar-free/nitrate free suggested
- 1/2 lb raw shrimp – peeled, deveined with tails removed
- 2 large eggs – whisked
- 1/2 pineapple – cored and sliced
- 1 inch fresh ginger, peeled and grated – or 1 tbsp dried spice will work too
- 3 cloves garlic, minced
- 2 medium carrots – diced – about 2 cups
- 1 red bell pepper, thinly sliced
- 4 stalks green onions – thinly sliced
- 1 tablespoon sesame oil
- 3 tablespoons coconut aminos
- red pepper flakes – to garnish, optional
- cilantro – to garnish optional
- sesame seeds – to garnish, optional
Instructions
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If using a whole head of cauliflower: cut the cauliflower into chunks. Working in batches, pulse the cauliflower in a food processor until coarse in texture, like rice. Alternatively, you can use an 8-ounce bag of cauliflower crumbles.
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Add bacon to cold skillet, turn heat to medium-high and cook bacon until done, about 7-8 minutes. Transfer to a paper towel lined plate. Once cooled, roughly chop bacon.
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Using leftover bacon grease, add the shrimp to skillet in one even layer. Allow the shrimp to cook for 30 seconds, and then flip over and cook for another 30 seconds. The shrimp should be pink and cooked through. Transfer shrimp to a large plate and set aside.
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Add two large eggs and quickly scramble, remove from skillet. Grill pineapple rings, remove from heat and set aside.
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Add garlic and ginger and cook, stirring constantly, about 1 minute. Add stir-fry veggies with cauliflower rice. Stir-fry until the vegetables are tender, about 2-3 minutes.
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As the vegetables cook, whisk coconut aminos and sesame oil together in a small bowl. Stir the sauce and shrimp and bacon, into the cauliflower mixture. Cook an additional minute or 2. Stir the cooked eggs back into the mixture. Garnish with additional green onions, cilantro, red pepper flakes, or sesame seeds, if desired.
Nutrition
Other Recipes You’ll Love:
If you enjoyed this healthy and flavorful stir-fry, be sure to check out these other fantastic recipes that fit a similar quick, healthy, and delicious profile:
- Whole30 Chicken Cauliflower Rice: Another fantastic cauliflower rice dish, this time featuring tender chicken for a satisfying meal.
- Thai Basil Chicken Lettuce Wraps: Light, fresh, and bursting with authentic Thai flavors, these wraps are a perfect low-carb appetizer or main.
- Whole30 Shrimp Pad Thai: Indulge in a Whole30-compliant version of your favorite classic noodle dish, made with a healthy twist.
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