This healthy vegan cauliflower fried rice is so good, so easy, so healthy, so filling!

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

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 make the riced cauliflower ahead of time. It’s also low in carbs and has 15 grams of protein per serving.

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

  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.

You can find full instructions for how to make cauliflower rice here.

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.

Adding Protein

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.

A bowl of fried cauliflower rice with carrots, peas and corn, topped with green onion with a fork in the bowl.

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A bowl of fried cauliflower rice with carrots, peas and corn, topped with green onion with a fork in the bowl.

Healthy Vegan Cauliflower Fried Rice

  • Author: Deryn Macey
  • Prep Time: 5 mins
  • Cook Time: 15 mins
  • Total Time: 20 minutes
  • Yield: 4
  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegan
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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)
  • 1/21 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


  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.


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: 1.5
  • Carbohydrates: 36.4
  • Fiber: 12
  • Protein: 10

Keywords: fried cauliflower rice, vegan fried cauliflower rice

Originally posted on March 1, 2016 . Updated with new photos and text on March 6, 2019.