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.



  • 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.


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


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