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Hands holding a bowl of Cauliflower Fried Rice.

Cauliflower Fried Rice Recipe (Sheet Pan)

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4.9 from 10 reviews

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


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. 


Units Scale

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

  • 1/2 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
  • 1/2 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)
  • 1/2 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


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


  1. Place a large sheet pan on the middle oven rack and heat to 400 degrees.


*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


  • 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