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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

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 21 reviews
  • Author: Deryn Macey
  • Prep Time: 5 mins
  • Cook Time: 15 mins
  • Total Time: 20 minutes
  • Yield: 4
  • Category: Main Dish
  • Cuisine: American
  • Diet: Vegan


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 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


  1. 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.
  2. Heat a large skillet or wok over medium-high heat then add the sesame oil and briefly heat.
  3. Add the garlic and stir for 1-2 minutes.
  4. Add the carrots, season with salt and pepper, and continue cooking for 3-4 minutes until they start to soften, stirring occasionally.
  5. Add the red pepper flakes, riced cauliflower, peas, green onion, peas, corn and soy sauce.
  6. Cook for about 6-8 minutes until the cauliflower is tender, stirring often.
  7. 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