Healthy Vegan Cauliflower Fried Rice (Only 4 Ingredients)

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If you are looking for a main dish or side dish that is lower in calories but has a good source of fiber and nutrients, try this vegan cauliflower fried rice on your next meal.

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This cauliflower fried rice is done in less than an hour and can be paired with other vegan meals you have or make this vegan meatloaf by therealconflictedvegan or this sizzling tofu recipe.

Check out the Ultimate Guide for Plant Protein Sources

What I like about making cauliflower fried rice is that you can pair it with different vegetables as well and cook it as one meal.

For this recipe I use green beans, carrots and potatoes all diced and cooked in the same cast iron pan and added some spices for flavor. Here’s a list of other vegetables for your vegan cauliflower fried rice:

Vegetables for your Cauliflower Fried Rice

  • Green peas
  • Corn
  • Mushroom
  • Edamame
  • Asparagus
  • Chickpeas
  • Bell peppers
  • Nuts (as toppings)
  • Scallions (as toppings)
  • Cilantro (as toppings)

Preparing the cauliflower

For the cauliflower wash and dry first before cutting it into florets and with your food processor pulse the florets and set them aside. Alternatively, using a grater cut into 4 the cauliflower head and grate in a large bowl which I did as I have not yet replaced my broken food processor.

Want it oil-free?

I have been making dishes oil-free and use a little water to saute the vegetables and let them cook. If you are new to a plant-based or vegan lifestyle there are people who adapt WFPB lifestyle or a whole food plant-based lifestyle which means they avoid using oil in cooking. Give it a try and share with me your thoughts about it.

Flavors and Seasonings

This recipe uses soy sauce which is common in a fried rice recipe but if you have soy allergies or cutting sodium you can substitute it with tamari sauce, coconut, or liquid aminos.

Instead of using regular onion, I use powdered onion, chili powder, and black ground pepper, and salt to add taste and flavor.

vegan cauliflower fried rice

Vegan Cauliflower Fried Rice

Ingredients

  • 300g or 1 medium-size head cauliflower
  • 200g green beans
  • 1 carrot (medium size)
  • 1 potato (medium size)
  • 5 cloves garlic
  • 2 tbsp canola oil
  • 1 tbsp sesame oil
  • 1 tbsp soy sauce
  • Pinch of black pepper
  • Pinch of salt
  • Pinch of chili powder
  • 1 tsp onion powder

Instructions

Prepare all ingredients. Wash and dry cauliflower, chop into florets, put in the food processor, and pulse just nice then set aside. Alternatively, use a grater to grate cauliflower in a bowl and set it aside.

grated cauliflower

Peel carrot, wash, and dice then set aside.

Peel potato, wash and dice then set aside.

diced veggies (carrot, potato)

Wash green beans and chop them into small pieces.

chopped green beans

Peel garlic and chop then set aside.

Prepare cast iron pan, heat pan, and add 2 tbsp of oil.

Saute carrot for about 2 minutes and set aside. Do the same with the diced potato and set aside.

Once the pan is clear, saute garlic until it’s lightly golden brown.

Add carrot, potato, and green beans, saute for a minute and add sesame oil. Mix together and cook for another minute.

sauted veggies (potato, carrot, beans)

Slowly add grated cauliflower and mix all the vegetables.

cauliflower fried rice

Add soy sauce and mix again until it’s well distributed.

Add the spices and seasoning, salt, ground black pepper, and chili powder.

Mix to distribute evenly and let it cook for another 3-4 minutes, or until cauliflower is a bit crispy. Do not overcook as you don’t want it to be mushy.

cooked cauliflower fried rice

Top with scallions or nuts like cashew before serving. (optional)

cashew cauliflower fried rice

Serve and enjoy while it’s hot.

For leftovers store in a clean air-tight container and keep in the fridge. The recipe can last for up to 3 days.

Notes

  • If you want it spicier you can add more chili powder or chili flakes.
  • If you have a soy allergy or gluten intolerant opt for a tamari sauce gluten-free or coconut liquid aminos.
  • You can substitute oil with water to saute the vegetables. Just 2-3 tbsp of water will do and another only when it’s needed.

Nutrition

This vegan cauliflower fried rice can make 4-5 servings with 177 calories per serving. Total Fat 10.5g | Saturated Fat 1.4g | Cholesterol 0mg | Sodium 311mg | Total Carbohydrate 19.2g | Dietary Fiber 5.4g | Total Sugars 4g | Protein 4.1g | Vitamin D 0mcg | Calcium 59mg | Iron 2mg | Potassium 608mg

Nutrition calculation is based on using an online calculator (verywellfit) and for reference use only.

 
vegan cauliflower fried rice

Vegan Cauliflower Fried Rice

Enjoy this low carb vegan cauliflower fried rice loaded with vegetables and pack with good benefits like protein, anti oxidants and vitamin C.
5 from 27 votes
Prep Time 30 mins
Cook Time 10 mins
Total Time 40 mins
Course Main Course, Side Dish
Cuisine Asian, Chinese
Servings 4
Calories 177 kcal

Equipment

  • cast iron pan
  • food processor or grater

Ingredients
  

  • 300 g or 1 medium-size head cauliflower
  • 200 g green beans
  • 1 carrot (medium size)
  • 1 potato (medium size)
  • 5 cloves garlic
  • 2 tbsp canola oil
  • 1 tbsp sesame oil
  • 1 tbsp soy sauce
  • Pinch of black pepper
  • Pinch of salt
  • Pinch of chili powder
  • 1 tsp onion powder

Instructions
 

  • Prepare all ingredients. Wash and dry cauliflower, chop into florets, put in the food processor, and pulse just nice then set aside. Alternatively, use a grater to grate cauliflower in a bowl and set it aside.
    grated cauliflower
  • Peel carrot, wash, and dice then set aside.
  • Peel potato, wash and dice then set aside.
    diced veggies (carrot, potato)
  • Wash green beans and chop into small pieces.
  • Peel garlic and chop then set aside.
  • Prepare cast iron pan, heat pan and add 2 tbsp of oil.
  • Saute carrot for about 2 minutes and set aside. Do the same with the diced potato and set aside.
    sauted veggies (potato, carrot, beans)
  • Once the pan is clear, saute garlic until it’s slightly golden brown.
  • Add carrot, potato and green beans, saute for a minute and add sesame oil. Mix together and cook for another minute.
  • Slowly add grated cauliflower and mix all the vegetables.
    cauliflower fried rice
  • Add soy sauce and mix again until it’s well distributed.
  • Add the spices and seasoning, salt, pepper and chili powder.
  • Mix to distribute evenly and let it cook for another 3-4 minutes, or until cauliflower is a bit crispy. Do not overcook as you don’t want it to be mushy.
    cooked cauliflower fried rice
  • Top with scallions or nuts like cashew before serving. (optional)
  • Serve and enjoy while it’s hot.
  • For leftovers store in a clean air tight container and keep in the fridge. The recipe can last for up to 3 days.

Video

Notes

  • If you want it spicier you can add more chili powder or chili flakes.
  • If you have a soy allergy or gluten intolerant opt for a tamari sauce gluten-free option or coconut liquid aminos.
  • You can substitute oil with water to saute the vegetables. Just 2-3 tbsp of water will do and another only when it’s needed.
 
Nutrition
This vegan cauliflower fried rice can make 4-5 servings with 177 calories per serving. Total Fat 10.5g | Saturated Fat 1.4g | Cholesterol 0mg | Sodium 311mg | Total Carbohydrate 19.2g | Dietary Fiber 5.4g | Total Sugars 4g | Protein 4.1g | Vitamin D 0mcg | Calcium 59mg | Iron 2mg | Potassium 608mg
Nutrition calculation is based on using an online calculator (verywellfit) and for reference use only.
 
Did you make this  Vegan Cauliflower Fried Rice? Snap a photo and tag #therunningbaker24 and @therunningbaker24_ on Instagram
Keyword cauliflower, friedrice

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53 thoughts on “Healthy Vegan Cauliflower Fried Rice (Only 4 Ingredients)

  1. 5 stars
    An interesting twist on traditional fried rice. I made a dish with vegan spicy sausage. This meat alternative would be a great addition to your recipe. Can’t wait to try it.

  2. 5 stars
    I’ve been getting a bit bored of my cauli rice recipe so this is perfect timing! Can’t wait to try your variation, it looks delish 🙂 Marnie xx

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