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★★★★★28 Comments

Cauliflower Fried Rice Recipe (Sheet Pan)

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by Lindsay Cotter Published: Mar 21, 2023

Dairy-FreeGluten-FreeGrain-FreeLow-CarbNut-FreeVegetarian
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Cauliflower fried rice casserole is a meal prep recipe that is perfect for low carb eaters. It's freezer friendly, easy to make, and of course it's delicious! Vegetarian and paleo recipe options. #friedrice #cauliflowerrice #lowcarbrecipes

This Cauliflower Fried Rice Recipe is made with frozen vegetables, a homemade stir-fry sauce, and riced cauliflower for a savory, nutritious, gluten-free meal that’s quick and easy to make. Serve it on its own or with your favorite protein sources! Dairy-Free. 

Hands holding a bowl of Cauliflower Fried Rice.

Why You’ll Love This Cauliflower Fried Rice Recipe

If you haven’t jumped on the cauliflower rice bandwagon yet, this is the recipe that will have you convinced! Here’s why we love it so much: 

Close up of Cauliflower Fried Rice in a bowl.
  • From start to finish it’s ready in 35 minutes. 
  • Naturally gluten-free, dairy-free, nut-free, and low-carb, it’s suitable for a wide variety of needs. 
  • Made with eggs, it’s filling enough to serve as a main dish but light enough to use as a side. 
  • Leftovers keep well for a make-ahead meal you can enjoy throughout the week. 
  • Loaded with veggies it’s rich in vitamins, nutrients, and fiber to fill you up and leave you feeling great. 

Low-Carb, Gluten-Free Ingredients You’ll Need

For this cauliflower fried rice recipe, we kept the ingredient list simple, creating bold flavor with a handful of pantry staples. Here’s what you’ll need: 

Bowls of cauliflower rice, frozen vegetables, green onions, stir-fry sauce, an onion, garlic cloves, and 6 eggs for cauliflower fried rice.
  • Stir-Fry Sauce – We make our own gluten-free stir-fry sauce listed in the recipe card below. However, if you’re looking for a shortcut, feel free to opt for a store-bought variety instead. 
  • Cauliflower Rice – You can find bags of pre-riced cauliflower in the produce section of most grocery stores. Or, use a cauliflower head and a food processor to make your own homemade riced cauliflower and vegetables. 
  • Gluten-Free Soy Sauce or Coconut Aminos – These add a salty, umami flavor. 
  • Toasted Sesame Oil – A little goes a long way to help sauté the veggies and add a subtle nutty taste. 
  • Vegetables – Yellow onion and frozen mixed vegetables are included for a pop of color along with extra texture, nutrients, and fiber. 
  • Eggs – These are scrambled and added to the mix for a boost of healthy omega fatty acids and high-quality protein! 
  • Garnishes – Technically optional but highly recommended green scallions and red pepper flakes make this dish look restaurant-worthy while adding a bit of crunch and a touch of heat. 

Health Benefits of Cauliflower

Not only is it versatile and delicious but cauliflower is also super nutritious, too!

Part of the cruciferous vegetable family along with veggies like broccoli, kale, and cabbage, cauliflower is a good source of a variety of vitamins and minerals such as calcium, vitamin C, choline, potassium, and folate. As a result, including it as part of a healthy diet can: 

  • Prevent Oxidative Stress
  • Improve Cardiovascular Health 
  • Improve Iron Absorption
  • Improve Bone Health 
  • Boost Immunity
  • Improve Digestion

How to make Sheet Pan Cauliflower Fried Rice

With minimal prep work required, this is the easiest, most delicious cauliflower fried rice recipe you’ll ever create! 

  1. Prepare the Sauce. If you aren’t using a gluten-free store-bought stir-fry sauce, you’ll want to start by adding all the ingredients to a jar or bowl and shaking or whisking until they’re well combined. Then, set the mixture aside.
  2. Season the Cauliflower. Combine the cauliflower in a large bowl along with salt, tamari sauce, sesame oil, and the diced onion, tossing until it is well incorporated. 
Cauliflower, salt, tamari sauce, sesame oil, and diced onion being tossed together in a bowl.
Seasoned cauliflower spread out on a sheet pan.
  1. Bake. Arrange the cauliflower in a single layer on a sheet pan, and place it in the oven until it is golden and slightly crisp. Next, toss the cauliflower with a large spoon, add the mixed vegetables, and toss again.
Eggs being cracked onto Cauliflower Fried Rice before going back in the oven.
Overhead shot of Cauliflower Fried Rice on a sheet pan with uncooked eggs on top.
Overhead shot of Cauliflower Fried Rice before the cooked eggs are mixed in.
  1. Crack the eggs on top of the veggie mixture, spacing them out evenly, and return the pan to the oven until the egg whites are set and the vegetables are cooked. Be careful not to overcook the yolks! 
Overhead shot of Cauliflower Fried Rice in a sheet pan.
A bowl of Cauliflower Fried Rice on a counter with the rest of the fried rice on a sheet pan.
  1. Finish and Serve. Drizzle extra sauce on top, and toss to combine the eggs and cauliflower fried rice. Or, leave the dish as is if you prefer your egg yolks to be runny. Add your garnishes, adjust any seasonings as desired, and enjoy! 

Storage Options 

This cauliflower fried rice recipe tastes best when served right away while it’s still warm. However, if you want to prepare ahead of time or happen to have leftovers, they can easily be stored and enjoyed throughout the week. 

Refrigerator: Once cooked and completely cooled, cauliflower fried rice can be transferred to an airtight container and stored in the fridge for up to 4 days. 

Freezer: For a longer-lasting option, transfer your cooled “rice” to a sealable bag or airtight container, and keep it frozen for up to 1 month. Just note that the texture may be a bit softer once thawed. 

Common Questions About Cauliflower Fried Rice 

Why is my cauliflower fried rice soggy? 

If your cauliflower fried rice turns out soggy, it’s likely because it was overcooked. Be sure to keep a close eye on it, and toast it just until it’s brown before adding the vegetables and eggs.  

Can I use frozen cauliflower rice? 

Yes! Substitute 24 ounces of frozen cauliflower rice for every 4 cups of fresh cauliflower rice. Thaw the cauliflower rice in the microwave for 3 minutes or until it is no longer frozen. Then, squeeze out all excess moisture, and drain the water. In a small bowl, toss the cauliflower with 1 Tablespoon of soy sauce, sesame oil, and the chopped onion. Place the mixture on a baking sheet, and bake it at 400° Fahrenheit for 10 minutes or until it is lightly browned. Proceed to step 4 of the recipe card, and continue as normal. 

Can I add protein? 

Sure! We like to add shredded chicken, sautéed shrimp, or tempeh once the dish is cooked, but feel free to include whatever protein you like best.  

What can I serve with this cauliflower fried rice recipe? 

There’s not much this cauliflower fried rice recipe doesn’t go well with, but we love to pair it with options like wok-fired orange garlic shrimp, chicken teriyaki, or chile ginger marinated shrimp. 

Prep

More of Our Favorite

Ways to Use Cauliflower

Looking for more easy, gluten-free ways to use cauliflower? Check out the recipes below! 

  • Tex-Mex Egg & Cauliflower Casserole 
  • Risotto Style Broccoli Cauliflower Casserole 
  • Paleo Cauliflower Pineapple Fried Rice
  • Curried Cauliflower Soup with Kale
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Hands holding a bowl of Cauliflower Fried Rice.

Cauliflower Fried Rice Recipe (Sheet Pan)


★★★★★

4.9 from 10 reviews

  • Author: Lindsay Cotter
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Diet: Vegetarian
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Description

This Cauliflower Fried Rice Recipe is made with frozen vegetables, a homemade stir-fry sauce, and riced cauliflower for a savory, nutritious, gluten-free meal that’s quick and easy to make! Dairy-Free. 


Ingredients

Units Scale

Homemade Sauce (See notes for store-bought stir-fry sauce):

  • ½ Tablespoon (15 ml) toasted sesame oil
  • 3 Tablespoons coconut aminos or gluten-free tamari
  • 1 Tablespoon apple cider vinegar or rice vinegar
  • 2 Tablespoons gluten-free oyster sauce or vegetable broth
  • 1 teaspoon (4 g) grated fresh ginger
  • 1 teaspoon minced garlic
  • 1 Tablespoon (18 g) arrowroot or cornstarch
  • ½ to 1 teaspoon red pepper flakes, to taste
  • 1 teaspoon honey, optional

For the Pan:

  • 4 to 5 cups cauliflower rice (about 1 medium head of cauliflower, riced)
  • ½ teaspoon kosher salt + extra to season before serving, if desired
  • 1 to 2 Tablespoons gluten-free soy sauce (tamari) or coconut aminos
  • 1 Tablespoon toasted sesame oil
  • 1 small yellow onion, diced
  • 1 (12-ounce) bag frozen mixed vegetables (do not thaw)
  • 4 to 5 large eggs

Garnishes:

  • 2 scallions (green portion only), thinly sliced
  • Red pepper flakes to taste

Instructions

  1. Place a large sheet pan on the middle oven rack and heat to 400 degrees.
  2. While the sheet pan heats, prepare the sauce, if making. Add all the sauce ingredients to a jar with a lid and shake to combine or whisk together in a small bowl. Set aside.
  3. In a large bowl, add the cauliflower rice with salt, 1 Tablespoon tamari sauce, sesame oil and diced onion and mix until combined well. Carefully remove the sheet pan from the oven, and spread the cauliflower rice mixture onto the pan. Bake for 10 minutes or until cauliflower is slightly crispy and golden. 
  4. Remove the sheet pan from the oven, toss the cauliflower with a large spoon then add the frozen mixed vegetables and toss again to evenly combine. Crack 4 to 5 eggs on top of the cauliflower, spacing them out evenly. Return to the oven for 10 to 12 minutes until the whites are set but yolks are not overcooked and vegetables should be cooked through. 
  5. Drizzle 2 to 3 Tablespoons of the sauce on top and toss to combine the “fried rice” or leave eggs whole and in tack. The yolks will be runny. 
  6. Top the fried rice with scallions and red pepper flakes. Season to taste or add more sauce, if desired. 
  7. Store the fried rice in an airtight container in the fridge for up to 4 days. 

Notes

*If using store-bought gluten free stir fry sauce option, adjust to taste.

Substitutes – Frozen cauliflower rice can be substituted for fresh cauliflower. Two 12-ounce bags equals 4 cups of cauliflower rice. Thaw the cauliflower rice in the microwave for 3 minutes or until unfrozen. Once cooked, gently squeeze the bag and allow the water to drain. In a small bowl, toss cauliflower with 1 Tablespoon soy sauce, sesame oil and chopped onion. Place on the preheated baking sheet and bake at 400F for 10 minutes then stir and bake again for 10 minutes or until lightly browned. Proceed to step 4.

Storage Tips – Store cooled fried rice in an airtight container or Ziploc bag in the freezer for up to 1 month. The fried rice may have a softer texture once reheated. 

  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Category: Main Dish
  • Method: Oven
  • Cuisine: American

Nutrition

  • Serving Size:
  • Calories: 241
  • Sugar: 4 g
  • Sodium: 799.1 mg
  • Fat: 10.7 g
  • Saturated Fat: 2.6 g
  • Carbohydrates: 25.5 g
  • Fiber: 6.4 g
  • Protein: 12.3 g
  • Cholesterol: 186 mg

Keywords: cauliflower fried rice, cauliflower rice, low-carb, gluten-free, fried rice

Did you make this recipe?

Tag @cottercrunch on Instagram and hashtag it #cottercrunch

Do you have questions, feedback, or tips about this recipe? Leave a comment below with any questions or feedback you’d like to share!

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Categories: Dairy-Free, Gluten-Free, Grain-Free, Low-Carb, Main Dishes, Nut-Free, Oven, Quick Meals, Vegetarian Tags: casserole, cauliflower, cauliflower fried rice, cauliflower rice, egg, eggs, fried rice, gluten free, low carb, stir fry, vegetarian

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Cauliflower fried rice casserole is a meal prep recipe that is perfect for low carb eaters. It's freezer friendly, easy to make, and of course it's delicious! Vegetarian and paleo recipe options. #friedrice #cauliflowerrice #lowcarbrecipes
Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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Reader Interactions

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    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

  1. Linda

    03/21/2023 at 12:50 PM

    This was a great way to use up our leftover veggies as well!

    ★★★★★

    Reply
  2. xbox gaming

    11/03/2020 at 7:41 AM

    Hi Lindsay, I really loved the way you have written this article. I enjoyed reading this completely. Keep going with the same flow 🙂

    Reply
  3. Paraphraser

    09/08/2020 at 5:52 AM

    I loved it! Packed full of amazing flavors!

    Reply
  4. Chandan

    08/20/2020 at 12:16 PM

    Hi Lindsay, I really loved the way you have written this article. I enjoyed reading this completely. Keep going with the same flow 🙂

    ★★★★★

    Reply
  5. Gnaneshwar Gaddam

    06/23/2020 at 11:51 PM

    Wonderful recipe 🙂

    ★★★★

    Reply
    • Avatar photoLindsay Cotter

      06/24/2020 at 9:47 PM

      Thanks!

      Reply
  6. Edward Parker

    11/21/2019 at 4:12 AM

    It looks easy, delicious. I will definitely try this for my mother. Thanks for sharing your post.

    Reply
    • Avatar photoLindsay Cotter

      11/21/2019 at 9:36 AM

      Very easy and delicious! Thanks, Edward! Hope you both enjoy it!

      Reply
  7. AirDrop on iPhone

    07/06/2019 at 1:52 AM

    damm it seem so amazing i would love to try this at home btw do you have any Fb page?

    ★★★★★

    Reply
  8. Ashley F

    06/14/2019 at 2:54 PM

    This dish looks incredibly good! We can’t wait to make it!

    Reply
    • Avatar photoLindsay Cotter

      06/16/2019 at 10:43 PM

      let me know if you do Ash!

      Reply
  9. Sommer

    06/13/2019 at 8:22 AM

    Loved everything about this one
    Pan meal!

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      06/13/2019 at 8:53 AM

      Thank you Sommer, I’m so glad!

      Reply
  10. Toni

    06/12/2019 at 6:40 AM

    I loved it! Packed full of amazing flavors!

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      06/13/2019 at 8:54 AM

      Woohoo! Happy to hear that, thanks Toni!

      Reply
  11. Suzy

    06/11/2019 at 10:32 PM

    The instructions were just perfect in helping me make this dish! Turned out great!

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      06/13/2019 at 8:56 AM

      I’m so glad! Thanks for the feedback:)

      Reply
  12. Liz

    06/11/2019 at 4:44 PM

    This was delicious! I split mine up into two 8 x 8 pans—ate one last night and one is in the freezer for later!

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      06/11/2019 at 6:33 PM

      Oh good call!

      Reply
  13. Tanya Schroeder

    06/11/2019 at 2:09 PM

    This was my first time making cauliflower rice, it was so easy and so good!

    ★★★★★

    Reply
  14. Michelle Huffman

    06/11/2019 at 1:46 PM

    Any suggestions for using frozen stir fry mix of veg? I buy in bulk on sale and it’s a great way to get that mix of veg with little prep time! Anyway, I’m thinking of sauteeing with water for a bit (package direction), transferring out, then browning the shallot, etc. before adding them back in.

    Reply
    • Avatar photoLindsay Cotter

      06/11/2019 at 6:33 PM

      Sure! I would steam the veggies first (stove or microwave), then drain the excess water, then use in the stir fry. Does that make sense?

      Reply
  15. ML

    06/10/2019 at 9:07 AM

    I’m about to make this today but I have two questions and not sure where else I can ask them. First, are the two eggs used for binding the casserole beaten first before adding or just cracked over the rice, et al and added to the hot veg? And in the ingredient list you’ve listed 2 Tbsp of c beef broth. What is c beef broth? Thanks for clarifying. This recipe sounds delish!

    Reply
    • Avatar photoLindsay Cotter

      06/10/2019 at 9:28 AM

      Oh fixing that now. I meant 2 tbsp. It’s just for flavor. You don’t really need the broth. And I added the 2 eggs straight in with the veggie when stir frying, but I think either way would work! Does that help? Keep me posted! We’ll be making this on instagram story videos today if you want to check it out then too. 🙂

      Reply
    • Avatar photoLindsay Cotter

      03/21/2023 at 12:48 PM

      Just fyi we updated recipe!! Much easier now

      Reply
  16. Sarah | Well and Full

    06/10/2019 at 8:09 AM

    This fried rice looks SO tasty!! I love that it’s healthy too 🙂

    Reply
  17. Liz S

    06/10/2019 at 4:17 AM

    Love this twist on your childhood family favorite casserole!

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      06/10/2019 at 12:19 PM

      Thanks Liz! BTW, what was your fav dish growing up?

      Reply

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Cauliflower fried rice casserole is a meal prep recipe that is perfect for low carb eaters. It's freezer friendly, easy to make, and of course it's delicious! Vegetarian and paleo recipe options. #friedrice #cauliflowerrice #lowcarbrecipes
Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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Cauliflower fried rice casserole is a meal prep recipe that is perfect for low carb eaters. It's freezer friendly, easy to make, and of course it's delicious! Vegetarian and paleo recipe options. #friedrice #cauliflowerrice #lowcarbrecipes
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