Healthy Vegan Cauliflower Fried Rice Recipe
This healthy vegan cauliflower fried rice recipe is easy to make 20 minutes with just a few simple ingredients!
Great recipe! I’ll make it again! I liked the flavor and I had all of the ingredients on hand.—Kathryn
This recipe is incredibly easy to prepare and is one of my favorite quick weeknight meals.
Using cauliflower rice, it offers a delicious, low-carb substitute for regular fried rice, all achievable in under 20 minutes – even quicker if you’ve already prepared the riced cauliflower in advance.
If you’re looking for low-carb vegan recipes, this vegan dinner bowl and roasted cauliflower broccoli bowl are also popular. To explore variations of this recipe, I recommend red curry cauliflower rice and pineapple cashew cauliflower rice – both are very tasty.
Enjoy this recipe as a quick and healthy side dish that boosts your vegetable intake, or pair it with your preferred protein for a main course that the whole family will enjoy.
- Sesame Oil: This helps impart a nutty flavour though you could substitute an alternative cooking oil such as olive oil or avocado oil if needed. The recipe call also be made oil-free by using a bit of water or broth to saute.
- Cauliflower Rice: Quickly make your own in a food processor using 1 head of fresh cauliflower, or about 10 cups worth of rice. The amount doesn’t need to be exact so don’t worry if it’s less or more. You can also use fresh or frozen store-bought cauliflower rice.
- Carrot: Dice whole carrots or a frozen corn, pea, carrot and green bean mix to save time.
- Corn & Peas: You can use frozen corn and peas, no need to thaw them first.
- Soy Sauce: Use any soy sauce or substitute gluten-free tamari or coconut aminos.
The full list of ingredients with measurements is located in the recipe card at the end of the post.
Variations & Additions
- Scrambled Eggs: Traditional fried rice often has scrambled egg in it. You can try mixing in this tofu scramble for an egg-free option. You could also add a little dash of black salt, or kala namak, for an eggy flavour.
- Ginger and Onion: Add 1 tbsp grated ginger and/or 1 small diced white onion along with the garlic for extra flavour.
- Protein: To make a complete meal, serve with baked tofu, pan-fried tofu or tempeh or add 1-2 cups chickpeas and/or edamame to the pan with the corn and peas.
- 50/50: Try half cooked white rice or brown rice and half cauliflower rice so you get the texture or real rice while sneaking in some extra veggies.
- Fresh Veggies: Other fresh veggies that work well are celery, mushroom, snow peas, snap peas, broccoli, spinach, green beans, red bell pepper, bean sprouts, zucchini or bok choy. These can all be added with the carrot except for spinach and bean sprouts, which can be stirred in at the end until wilted.
- Spicy: The recipe already has some red pepper flakes but for additional spice you can stir in sriracha sauce or sambal oelek at the end. You can also just serve with sriracha.
- Topping: Serve your cauliflower rice with more green onion, sesame seeds, cashews or peanuts, and/or a drizzle of sesame oil and sriracha.
Step 1: Prepare cauliflower rice. If you don’t have cauliflower rice on hand, prepare that first or after you get the carrot in the pan.
Remove the stem and leaves from a large head of cauliflower, cut or break it into large chunks and wash in a strainer. Add the chunks to a food processor and pulse a few times until it resembles rice pieces.
You can find more tips and tricks for how to make cauliflower rice here.
Step 2: Heat a large wok or pan over medium-high heat, then add the sesame oil and heat briefly.
Add the garlic and cook for 1-2 minutes, stirring frequently.
Step 3: Add the carrots and season with salt and black pepper. Cook another 3-4 minutes until they start to soften, stirring often.
If you’d like to add additional veggies like broccoli or bell pepper, add those now as well.
Step 4: Add the remaining ingredients and cook for 6-8 minutes, stirring often until cauliflower is tender.
Yes. Though fresh riced cauliflower lends the best texture, you can use homemade or store-bought frozen cauliflower rice and add it directly to the pan.
This recipe is gluten-free as long as you use gluten-free tamari and not soy sauce.
Notes & Tips
- Avoid overcooking the cauliflower. It should be slightly tender but not mushy when it’s done.
- When incorporating additional vegetables, maintain simplicity with just 1-2 extra varieties. Combine sturdy vegetables such as bell peppers, snap peas, and broccoli along with carrots. Add tender vegetables like zucchini alongside peas and carrots. Introduce leafy greens like spinach at the end.
Storing & Reheating
- Keep in an airtight container in the fridge for up to 3 days.
- You can store in one batch or portion into smaller containers for meal prep.
- Reheat cauliflower fried rice in a pan on the stovetop or in the microwave until heated through.
What to Make Next
Did you try this recipe? I’d love to hear about it! Scroll down to the comment section to leave a star rating and review.
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.
- 1 tsp sesame oil
- 3 cloves garlic, minced
- 4 carrots, peeled and diced (225 g)
- 1/2–1 tsp red pepper flakes, to taste
- 1 large or 2 small head 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
- Remove the stem and leaves from a head of cauliflower. Cut or break into chunks and wash well. Add the chunks to a food processor and pulse a few times until the consistency resembles rice. Set aside until you’re read to add it to the pan.
- Heat a large skillet or wok over medium-high heat then add the sesame oil and briefly heat.
- Add the garlic and stir for 1-2 minutes.
- Add the carrots, season with salt and pepper, and continue cooking for 3-4 minutes until they start to soften, stirring occasionally.
- Add the red pepper flakes, riced cauliflower, peas, green onion, peas, corn and soy sauce.
- Cook for about 6-8 minutes until the cauliflower is tender, stirring often.
- Serve immediately topped with more green onions, toasted sesame seeds or cashews, and/or a drizzle of sesame oil or sriracha.
You can find full instructions for how to make cauliflower rice here.
Storage: Let cool then store in the fridge for up to 4 days or freeze for up to 2 months. Thaw in the fridge overnight if frozen. Reheat as needed stovetop or in the microwave.
- Serving Size: 1/4 of recipe
- Calories: 183
- Fat: 1 g
- Carbohydrates: 36 g
- Fiber: 12 g
- Protein: 10 g
Keywords: fried cauliflower rice, vegan fried cauliflower rice
Originally posted on March 1, 2016 .