Healthy Vegan Cauliflower Fried Rice
This healthy vegan cauliflower fried rice is so good, so easy, so healthy, so filling!
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
- 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.
- 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.
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.
Related Recipes
- Vegan Pineapple Cashew Cauliflower Rice
- Fried Farro
- Vegan Tofu Cashew Fried Rice
- Curry Fried Rice
- Coconut Cauliflower Rice Bowl
Did you try this recipe?
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I’d love to hear about it! Click here to leave a review and be sure to tag me @runningonrealfood if you post it on social media.
Healthy Vegan Cauliflower Fried Rice
- Prep Time: 5 mins
- Cook Time: 15 mins
- Total Time: 20 minutes
- Yield: 4
- Category: Main Dish
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
Description
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.
Ingredients
- 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 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
- Bring the sesame oil to medium-high heat in a wok or large pan.
- Add the garlic and stir for a minute or two.
- Add the carrots and continue cooking for 3 minutes or so until they start to soften.
- Add the red pepper flakes, riced cauliflower, peas, green onion, peas, corn and soy sauce.
- Cook for about 10 minutes until the cauliflower is tender, stir often.
- Serve immediately.
Notes
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.
Nutrition
- 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.
I added alittle coconut milk it was delicious 😋
Hi can I frozen cauliflower rice that I bought at the store for this recipe??
Yes, that should work. I haven’t tried it myself but you should be able to cook it from frozen. Thanks!
This is great recipe. It tastes great and it is so colorful. Thanks
I was surprised how tasty it was . The recipe makes quite a lot so I will have it for several meals.
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That’s great, Jill! Glad you enjoyed it!
This is a keeper – so tasty and satisfying while amping up my dose of cruciferous vegetables to keep plant rich! I’m adding it to a weekly spot on my menu! 5 * I added mushrooms to mine to make it even more nutritious! Love it!
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I add mushrooms and other veggies too sometimes. I love how versatile it is! So glad you enjoyed it.
Made healthy vegan cauliflower rice and was amazed at the wonderful mix of flavours. This is definitely a keeper.
This was delicious and easy. I needed to add a bit more soy sauce for my taste and next time i’d like to add more veg like broccoli.
Super delicious recipe! I used about 7 ish cups of frozen cauliflower rice. Used no oil, added sesame seeds, turmeric, and black salt for egg flavour. Subbed 1/4 yellow onion for the green onions, since I was out. Topped with baked sriracha tofu, baked Brussels sprouts, and slivered almonds.
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Sounds perfect! Thanks for leaving your feedback. So glad you enjoyed the recipe!
Try adding a tsp each of fennel and caraway seed. Fry them up in the oil with the garlic. They add that “rice” flavor to the dish. I love this recipe. Thanks.
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Great tip! Thanks, Jen. Glad you enjoy it!
Love this! I add diced tofu, capsicum and chopped broccoli too.
Great additions! Glad you enjoyed the recipe.
Hi, I’m just about to make this recipe for the first time. I’m just wondering how long it can be kept in the fridge and if it can be frozen? Thanks so much!
You can keep it in the fridge for up to 4 days or freeze up to 2 months. Thanks!
Thank you for this great recipe! Such a beautiful, quick and easy meal, it is becoming one of our favourite week night’s dinner.
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Awesome! So happy to hear you enjoy it!!
So yummy! My first time making a dish with riced cauliflower and I was impressed
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I LOVE this recipe for weeknights, since it’s so quick to throw together with veggies I usually have in the fridge. Adding tempeh or tofu makes it super filling and adds some much loved plant based protein while still keeping it light and healthy.
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Delicious. Added a 1/2 cup chopped broccoli, 1 can of Garbanzo Beans and used 4 cloves of garlic.
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