Gluten Free Chicken and Pineapple Fried Rice - Coeliac Sanctuary

https://www.coeliacsanctuary.co.uk/recipe/gluten-free-chicken-and-pineapple-fried-rice

Posted On: 30th April 2026

If you’re looking for an easy gluten free dinner idea, this almost naturally (just replacing soy sauce for tamari) chicken and pineapple fried rice is a must. Perfect for anyone with coeliac disease or following a gluten free diet, this dish is packed with flavour, protein and simple ingredients. The combination of sweet pineapple, tender chicken and perfectly cooked rice creates a takeaway style meal you can enjoy at home. It’s ideal for using up leftover chicken and works brilliantly as a quick gluten free midweek meal or a healthier fakeaway option.

Gluten Free Chicken and Pineapple Fried Rice

This recipe is...

High Protein, Low Calorie, Low Fat, Healthier Option

Ingredients

150g rice
250g cooked chicken pieces
1 small pineapple
1 red pepper
4 spring onions
3tbsp tamari sauce
1tbsp honey
Sprinkle sesame seeds

Preparation Time: 20 Mins plus overnight chilling
Cooking Time: 15 Mins

This recipe contains

Sesame, Soya

Method

1. For the best gluten free fried rice dish I highly recommend washing your uncooked rice until wash is clean, get rid of the starch, cook in a pan of boiling water until tender, then allow to cool. Spread thinly on a baking tray and chill in the fridge overnight to dry the rice out. This makes THE BEST fried rice if you have the time. If you want to make it quick you can cook and use straight away but it is so much better left to dry out overnight - this is generally how the Chinese takeaways do it too. And How I was taught at Sweet Mandarin in Manchester.

2. When you are ready to make your gluten free chicken and pineapple fried rice, chuck the cooked chicken (this could be shop bought pieces of it may be left over from a Sunday dinner), chopped veg and pineapple into a frying pan. I tend to dry fry but that's my preference, feel free to use a drop of sesame or vegetable oil if you like.

For the pineapple, try and preserve the skin if you wish to use them as a bowl to save on washing up. If you have a pineapple corer this is great, of chop in half lengthways and scoop out the flesh.

3. Add in the rice, gluten free tamari sauce and honey, stir and heat until the rice is piping hot.

4. Load into your pineapple skins, or a bowl, and sprinkle over some sesame seeds if you like.

This recipe makes 4 servings
Nutritional info per serving

Calories	Carbs	Fibre	Fat	Sugar	Protein
289	46g	2g	2g	12g	21g