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