Healthy Pineapple Fried Rice with Chicken Recipe

One of my favorite kinds of food is Chinese. But the problem with Chinese food is that you never really know what ingredients are being used to cook your food. Even if you try to go super healthy with something like an all chicken and veggie dish, many times your stomach still ends up hurting after, telling you that yet again a not-so-great ingredient was used to prepare the dish.

Even when playing I’m playing it safe with Chinese food, I know there can be tons of mystery ingredients that are hard to pick up on. For example, many Chinese dishes use cornstarch in their sauces, and we know that cornstarch should be avoided since it is basically a dose of high-sugar, low nutrient calories. Another example: it is impossible to know just how much salt was used to prepare the dish, so it’s anyone’s guess how much sodium will be in your food once the meal arrives at your table. And the list of mystery ingredients go on…

But still, Chinese food is one of my favorites! So just because these mystery ingredients are out there ruining the party for some people, we definitely still aren’t out of luck. That’s why I’m going to share one of my favorite recipes with you: Pineapple Fried Rice. Using only ingredients I trust, my take on Pineapple Fried Rice goes easy on the spices and your stomach, but still packs good and delicious flavor. At the end, if you feel like this dish is a little too bland you can always “Spice it up!” as my husband likes to say.

So, instead of having that mystery Chinese dish, have this!

A healthy and nutritious take on Pineapple Fried Rice:


  • 1 tbsp. sesame oil
  • 1 yellow onion chopped
  • 2 cloves garlic, minced
  • 1 red bell pepper chopped
  • 1 green bell pepper chopped
  • 1 zucchini cut up into cubes
  • 1 c. diced pineapple
  • ¾ c. diced pre-cooked ham or pre-cooked chicken ( or simple leave these out to make this a vegetarian meal)
  • 2 large eggs
  • 2 cups of cooked rice or quinoa
  • 2 tbsp. low-sodium soy sauce


Prep work:

  • If you plan on making this recipe with ham or chicken, cook these beforehand and set them aside.
  • Cook and prepare rice to your liking and set aside.


  1. In a large skillet over medium heat, heat oil.  Add onion and garlic and cook until soft, 3 minutes.
  2. Healthy-Pineapple-Fried-Rice-with-Chicken Recipe

  3. Then add peppers and zucchini and cook until soft, 6 minutes
  4. _MG_6825



  5. Add pineapples and pre-cooked meat and stir until combined.  
  6. _MG_6825


  7. Push all ingredients to the one side of the skillet and add eggs.  Scramble 3 minutes, then stir to combine.
  8. Add cooked rice and stir until combined.
  9. Stir in soy sauce and let simmer for another 2 minutes.
  10. Enjoy!


Leave a Comment

Your email address will not be published. Required fields are marked *