Cauliflower transforms into rice and pairs with crunchy cashews, sweet pineapple and plenty of spice in this delicious, vegan pineapple cashew cauliflower rice. Ready in under 30 minutes and made with simple, everyday ingredients, this recipe is perfect for weeknight dinners or made ahead as part of your weekly food prep.

Vegan Pineapple Cashew Cauliflower Rice in a skillet with a wooden spoon.

Get Some Extra Veg!

I absolutely have no problem with grains. I love getting carbs from whole grain sources, however, aside from sushi dates, I’d rather fill up on something other than rice for my everyday meals. Rice is great, it’s an easy way to get energizing carbohydrates in your diet to keep you going on a busy day or recharging after a tough workout.

I still love traditional rice dishes though which is why I love cauliflower rice so much. Cauliflower rice can be used in place of white or brown rice in almost any recipe as a way to reduce calories and carbohydrates, sneak in extra nutrition or just add a little variety!

I’ve even made rice pudding with it! If you’re tracking macronutrients, high-volume cauliflower rice is a great way to fill up and feel satisfied.

How to Make this Recipe

We’re going to start by adding the chopped onions and garlic to a skillet and cooking for a few minutes until they start to soften and become fragrant. I used 1 tsp of coconut oil to cook them but you can go oil-free by using a bit of water or vegetable broth.

Next we add the spices! I used curry powder, cumin, coriander and red pepper flakes. These spices add layers of flavour and a little kick. Feel free to adjust the spices to your liking. The red pepper flakes make it a little spicy so feel free to leave them out if you don’t like a bit of heat.

Chopped onions and garlic in a skillet with a wooden spoon for cashew cauliflower rice.
Chopped onions, spices and garlic in a skillet with a wooden spoon for cashew cauliflower rice.

After cooking up the spices with the onions and garlic for a couple minutes, add the riced cauliflower and grated carrots. You can grate the carrots with a grater, use a julienne peeler, julienne them by hand or use pre-cut packaged carrots. This can cook for 5 minutes or so. No need to be exact.

How to Make Cauliflower Rice

The easiest way to make cauliflower rice is in a blender or food processor. Simply chop the cauliflower into chunks, toss it in the food processor and pulse a few times until it forms rice. You can also use a grater but it’s a little more work and I much prefer the consistency you get from using a food processor. Plus it’s just quicker and easier.

You can find full details and instructions for how to make cauliflower rice here.

Rice cauliflower, carrots, chopped onions, spices and garlic in a skillet with a wooden spoon for cashew cauliflower rice.
Cauliflower rice, carrots, spices, onion and garlic in a pan with a wooden spoon.

Almost there! Now add the raw cashews, green peas and sweet, tangy pineapple. Cook for a couple more minutes to heat through and you’re done!!

Peas, pineapple and cashews in a pan with rice cauliflower for cashew cauliflower rice.
Vegan cashew cauliflower rice with pineapple, peas and cilantro.
Healthy vegan pineapple cauliflower rice with cashews.

This dish is sweet, spicy, nutritious and delicious. Everything you’d want in a meal all rolled into one. Bonus – it only takes 20 minutes to make! I hope you enjoy it.

Vegan Pineapple Cashew Cauliflower Rice in a skillet with a wooden spoon.

Pineapple Cashew Cauliflower Rice

  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 15 mins
  • Total Time: 25 minutes
  • Yield: 6 1x
  • Category: Main Dish
  • Cuisine: Asian
  • Diet: Vegan

This easy cauliflower rice dish is sweet, spicy and full of nutrition. You only need 20 minutes to make it, it keeps well in the fridge make it great for food prep and it tastes amazing. You’ll love the cashew pineapple combo!



  • 1 tsp coconut oil
  • 1 onion (325 g, approx. 2 cups diced)
  • 4 cloves garlic, minced
  • 1 head of cauliflower, riced (800 g)
  • 1 tbsp curry powder
  • 1 tsp coriander
  • 1/4 tsp red pepper flakes, optional
  • 1/2 tsp cumin
  • 4 carrots, peeled and grated (300 g, approx. 2 cups grated)
  • 14 oz can pineapple chunks, drained (or 1/2 a fresh pineapple, diced)
  • 1 cup frozen green peas (170 g)
  • 2/3 cup raw cashews (100 g)
  • pinch of salt and pepper, to taste


  1. In a large non-stick pan or wok, heat the coconut oil over medium heat. Add the onion and garlic and cook until it starts to soften.
  2. Add the spices and cook for another minute or two.
  3. Add the cauliflower and carrot and cook for another 5-6 minutes.
  4. Add the rest of the ingredients, mix well and let cook for another 5-6 minutes.
  5. Season with salt and pepper, if needed.
  6. Serve right away with fresh cilantro, if desired.


Storing: Let cool then store in a sealed container in the fridge for up to 4 days or freezer for up to 3 months. Reheat stovetop in a pan or in the microwave until warmed to your preference.


  • Serving Size: 1/6th of recipe
  • Calories: 197 calories
  • Fat: 8 g
  • Carbohydrates: 28 g
  • Fiber: 6.6 g
  • Protein: 6.8 g

Keywords: cashew cauliflower rice, pineapple cauliflower rice, low-carb cauliflower rice