Healthy & Easy Cauliflower Fried Rice Recipe | Quick Vegetarian Dinner

This delicious and healthy Cauliflower Fried Rice recipe is a quick and easy one-pan meal that’s perfect for a busy weeknight dinner. Vegetarian and gluten-free.


Welcome to this healthy and easy Cauliflower Fried Rice recipe! Cauliflower is a nutritious and versatile ingredient that can be used to create a variety of delicious dishes, including this one-pan meal that’s perfect for a quick weeknight dinner. This recipe is vegetarian, and gluten-free, and can be easily adjusted to suit different dietary needs.


  • 1 head of cauliflower
  • 1 tbsp. olive oil
  • 1 onion, chopped
  • 3 cloves of garlic, minced
  • 1 cup frozen peas and carrots
  • 2 eggs
  • 2 tbsp. soy sauce
  • 1 tbsp. sesame oil
  • Salt and pepper to taste
  • Optional: diced green onions for garnish


  1. Chop the cauliflower into small florets and pulse in a food processor until it resembles rice-like grains.
  2. In a large pan or wok, heat the olive oil over medium-high heat.
  3. Add the chopped onion and minced garlic to the pan and cook until fragrant, about 2-3 minutes.


  1. Push the onion and garlic to the sides of the pan and add the beaten eggs to the center. Scramble the eggs until they’re fully cooked, then mix in with the onions and garlic.
  2. Add the cauliflower rice, frozen peas and carrots, soy sauce, and sesame oil to the pan.
  3. Stir everything together until the vegetables are fully cooked and the cauliflower is tender, about 5-7 minutes.
  4. Season with salt and pepper to taste.

Serving Suggestions:

Serve the Cauliflower Fried Rice hot and garnished with diced green onions, if desired. This dish is a complete meal on its own, but you can also pair it with grilled chicken or tofu for extra protein.

In conclusion, this Cauliflower Fried Rice recipe is a delicious and healthy way to enjoy a quick and easy weeknight dinner. With its one-pan preparation and simple ingredients, this dish is perfect for busy families or anyone looking for a tasty vegetarian meal. Give it a try and see for yourself just how delicious and nutritious this recipe can be!

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