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Sheet Pan Pineapple Fried Rice

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.

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4 servings
Calories: 575 kcal
Course: Side Dish
Cuisine: Asian

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
    Cup of Yum
  1. Preheat the oven to 400°F. Line a baking sheet with aluminum foil.
  2. Dice the carrot and onion. Slice the jalapeño into thin semicircles, removing some seeds for less heat if desired.
  3. Separate the green onions: cut the white and light green portions into 1" sticks; finely slice the dark green leaves for garnish.
  4. In a small bowl, combine the ginger, garlic, soy sauce, sesame oil, and rice vinegar to make the sauce.
Assemble and Bake
  1. In a large bowl, toss the cooked rice and tofu with neutral oil until evenly coated.
  2. Add the diced carrot, edamame, and onion. Pour in the sauce and toss to coat.
  3. Spread the mixture evenly onto the baking sheet. Top with the pineapple cubes, large green onion pieces, and cashews.
  4. Bake for 25-35 minutes, or until the rice is browned and crispy at the edges.
Garnish and Serve
  1. Garnish with the reserved green onion slices and chopped cilantro. Drizzle with sriracha for additional heat, if desired.
  2. 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

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

% 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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