This healthy vegan cauliflower fried rice is so good, so easy, so healthy, so filling! If you’re craving fried rice, this is the perfect, healthy, vegan alternative to the classic Asian dish.

Originally Posted: March 1, 2016    |    Updated: March 6, 2019

Healthy Vegan Cauliflower Rice Recipe with Green Onion - Running on Real Food

How to Make Healthy Fried Cauliflower Rice

This recipe is really easy to make and one of my favourite weeknight dinners. It takes less than 20 minutes and even less if you pre the riced cauliflower ahead of time. As for the oil in this recipe, although most of my recipes are oil-free, I would suggest keeping the sesame oil in this recipe as it really gives the dish that “fried rice” flavour.

To make this dish, simply cook the garlic in a skillet with the sesame oil for a few minute then add the carrots and cook for another 3-4 minutes. Add the rest of the ingredients, cook it all up until heated through and serve.

How to Make Cauliflower Rice

To make cauliflower rice:

  1. Wash a head of cauliflower then chop or break into large chunks. I like to break it up and throw it in a colander to easily wash it.
  2. Add the chunks to a food processor and pulse a few times until it forms a rice consistency. That’s it!

The riced cauliflower can be stored in the fridge and used in various recipes or used right away in this fried rice dish.

Sesame oil and garlic being cooked in a skillet for healthy vegan fried rice.
Diced carrots being cooked in a skillet to make fried cauliflower fried rice.
Riced cauliflower, carrots, peas, corn and green onion in a pan to make cauliflower fried rice.
Cooked fried cauliflower rice in a pan with carrots, peas, corn and green onion.

Vegan Cauliflower Fried Rice

This easy dish is ready in about 15 minutes, low in carbs and fat and provides 10 grams of plant-based protein per serving. It’s also very filling for just 183 calories per serving.

To add more protein to this dish, I’d suggest adding chickpeas, edamame, baked tofu or marinated baked tempeh. You could also stir in some scramble tofu since traditional fried rice has egg in it.

More Easy Vegan Dinner Ideas

Vegan Pineapple Cashew Cauliflower Rice // Vegan Curried Lentils and Quinoa // Edamame Broccoli Wild Rice Salad // Vegetable Lentil Zucchini Noodles // 6-Ingredient Easy Cheesy Vegan Zoodles

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Healthy Vegan Cauliflower Fried Rice

  • Author: Deryn Macey
  • Prep Time: 5 mins
  • Cook Time: 15 mins
  • Total Time: 20 minutes
  • Yield: 4 1x
  • Category: Entree
  • Method: Stovetop
  • Cuisine: Vegan, Asian, Gluten-Free

This easy fried rice dish makes a wonderful alternative to the classic Asian dish. Ready in just 15 minutes, this recipe is the perfect solution to busy weeknights.


Scale

Ingredients

  • 1 tsp sesame oil
  • 3 cloves garlic, minced
  • 4 carrots, peeled and diced (225 g)
  • 1/21 tsp red pepper flakes, to taste
  • 1 1/2 heads of cauliflower, riced (1080 g, approx. 10 cups riced)
  • 4 green onions, diced
  • 1 cup frozen green peas (170 g)
  • 1 cup frozen corn (170 g)
  • 3 tbsp soy sauce (use gluten-free soy sauce or tamari if needed)
  • salt and pepper, to taste

Instructions

  1. Bring the sesame oil to medium-high heat in a wok or large pan.
  2. Add the garlic and stir for a minute or two.
  3. Add the carrots and continue cooking for 3 minutes or so until they start to soften.
  4. Add the red pepper flakes, riced cauliflower, peas, green onion, peas, corn and soy sauce.
  5. Cook for about 10 minutes until the cauliflower is tender, stir often.
  6. Serve immediately.

Notes

To rice the cauliflower, chop off the base of the crown and remove any large stems. Using your hands or a knife, tear the crown into large florets. From here you can either place them in a food processor and pulse a few times until broken down or you can use a grater. I prefer the food processor method.

Keywords: easy fried rice, quick fried rice, vegan fried rice, fried cauliflower rice

Nutrition

  • Serving Size: 1/4 of recipe
  • Calories: 183
  • Fat: 1.5
  • Carbohydrates: 36.4
  • Fiber: 12
  • Protein: 10