
Sheet Pan Pineapple Fried Rice
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Sheet Pan Pineapple Fried Rice
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My pineapple fried rice is a tropical, flavor-packed dinner with crispy rice, sweet pineapple, and savory tofu—all roasted on one pan for easy cleanup.
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Ingredients
- 4 cups cooked rice ideally 1 day old
- 1 lb firm tofu drained and cut into ½"-¾" cubes
- 1½ cups pineapple chunks defrosted and drained
- 1 medium carrot peeled and diced
- ½ cup shelled edamame or peas, fresh or frozen
- ½ medium yellow onion diced
- 1 medium Jalapeño sliced, seeds removed if desired
- 3 medium green onions divided into white/light green and dark green portions
- ½ cup raw cashews
- 2 tablespoons vegetable oil
- 1 tablespoon ginger peeled and minced
- 2 cloves garlic minced
- 4 tablespoons soy sauce or tamari for gluten-free
- 2 teaspoons sesame oil
- 1 tablespoon rice vinegar
- fresh cilantro chopped, for garnish
Instructions
Prep the Ingredients
- Preheat the oven to 400°F. Line a baking sheet with aluminum foil.
- Dice the carrot and onion. Slice the jalapeño into thin semicircles, removing some seeds for less heat if desired.
- Separate the green onions: cut the white and light green portions into 1" sticks; finely slice the dark green leaves for garnish.
- In a small bowl, combine the ginger, garlic, soy sauce, sesame oil, and rice vinegar to make the sauce.
Assemble and Bake
- In a large bowl, toss the cooked rice and tofu with neutral oil until evenly coated.
- Add the diced carrot, edamame, and onion. Pour in the sauce and toss to coat.
- Spread the mixture evenly onto the baking sheet. Top with the pineapple cubes, large green onion pieces, and cashews.
- Bake for 25-35 minutes, or until the rice is browned and crispy at the edges.
Garnish and Serve
- Garnish with the reserved green onion slices and chopped cilantro. Drizzle with sriracha for additional heat, if desired.
- Serve immediately for the best texture and flavor.
Notes
- If using freshly cooked rice, spread it on a sheet pan and place uncovered in a 200°F oven for 10-15 minutes to reduce moisture.
- Frozen and defrosted pineapple is best; fresh pineapple releases more moisture when cooked.
- If using freshly cooked rice, spread it on a sheet pan and place uncovered in a 200°F oven for 10-15 minutes to reduce moisture.
- Frozen and defrosted pineapple is best; fresh pineapple releases more moisture when cooked.
Nutrition Information
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Calories
575kcal
(29%)
Carbohydrates
74g
(25%)
Protein
22g
(44%)
Fat
22g
(34%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
9g
Monounsaturated Fat
8g
Trans Fat
0.04g
Sodium
1028mg
(43%)
Potassium
515mg
(15%)
Fiber
5g
(20%)
Sugar
17g
(34%)
Vitamin A
2742IU
(55%)
Vitamin C
17mg
(19%)
Calcium
217mg
(22%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 575 kcal
% Daily Value*
Calories | 575kcal | 29% |
Carbohydrates | 74g | 25% |
Protein | 22g | 44% |
Fat | 22g | 34% |
Saturated Fat | 3g | 15% |
Polyunsaturated Fat | 9g | 53% |
Monounsaturated Fat | 8g | 40% |
Trans Fat | 0.04g | 2% |
Sodium | 1028mg | 43% |
Potassium | 515mg | 11% |
Fiber | 5g | 20% |
Sugar | 17g | 34% |
Vitamin A | 2742IU | 55% |
Vitamin C | 17mg | 19% |
Calcium | 217mg | 22% |
Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
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