Vegetarian Cauliflower Fried “Rice”

This vegetarian cauliflower fried “rice” has the texture and flavor you crave from traditional fried rice, but it’s loaded with veggies, high in fiber and low in carbs. Serve with your favorite protein for a nourishing, paleo-friendly meal. 

Cauliflower fried rice has the texture and flavor you crave from traditional fried rice, but it’s loaded with veggies, high in fiber and low in carbs. Serve with your favorite protein for a nourishing, paleo-friendly meal.

If you’ve been following EBF for a while you’ll know that I’m a huge advocate of planning out your meals for the week as a way to stay on track with your healthy eating goals. (Get my meal planning tips and grab my free meal plan printable here!)

You’ll likely also remember that over the past year or so Isaac and I have tried out several meal delivery services and have been using Terra’s Kitchen regularly.

Vegetable Cauliflower Fried Rice

We love using Terra’s kitchen for a variety of reasons. Not only is it super convenient, but it gives us a basic meal plan for the week (without having to do anything except choose the meals) and saves me time both with grocery shopping and meal planning. It also ensures we cook at home more often than not. We usually order three full meals for the week and sometimes I’ll add on an extra protein option (usually shrimp or chicken) so that we can use it for a simple dinner recipe or as a protein option for lunches.

If you’re interested in reading my initial review of Terra’s Kitchen, you can find that here. Just be aware that the meals change and some of those meals I highlighted aren’t part of the TK menu anymore.

Vegetable Cauliflower Fried Rice

Another reason I love Terra’s Kitchen is that it allows me to try different recipes, which is really fun for someone who’s always looking for inspiration in the kitchen. One example of this —  a couple weeks ago I ordered the Mexican Skillet Shrimp Chilaquiles — a dish I have never had before, let alone cooked.  The meal turned out to be delicious and introduced me to a new type of Mexican dish I know I’ll be making again.

Since we’ve been using Terra’s Kitchen regularly for over a year now I have tried a ton of the recipes and found a few that are household favorites. These are meals that I’ve ordered at least 2-3 times. One of these is the cauliflower fried rice, which is loaded with veggies and so quick and easy to whip up. Cauliflower rice wasn’t something new to me as I’ve made it on my own before and have actually been meaning to share the recipe, but I love the TK’s version so much that I’ve decided to share it with you today.

Add Shrimp for a More Protein

This dish is low in calories and carbs so I recommend pairing it with some sort of protein or serving it as a side dish. I really like adding shrimp, similar to my quinoa fried rice recipe. I simply cook the shrimp in a separate pan with al little oil, salt and pepper and serve it over the cauliflower fried rice for a full meal.

This cauliflower fried rice has the texture and flavor you crave from traditional fried rice, but it’s loaded with veggies, high in fiber and low in carbs. Serve with your favorite protein for a nourishing, paleo-friendly meal.

If you try this cauliflower fried rice recipe please be sure to leave a comment and star rating below letting us know how it turned out. Your feedback is super helpful for the EBF team and other EBF readers!

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Cauliflower rice with carrots, corn, and broccoli in a pan.=

Cauliflower Fried Rice

  • Author: Brittany Mullins
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 25 minutes
  • Yield: 2


This vegetarian cauliflower fried rice has the texture and flavor you crave from traditional fried rice, but it’s loaded with veggies, high in fiber and low in carbs. Serve with your favorite protein for a nourishing, paleo-friendly meal. 


  • 2 Tablespoons avocado oil (divided)
  • 1/4 cup finely diced red onion
  • 1 Tablespoon minced garlic
  • 1/4 teaspoon red pepper flakes
  • 2 1/2 cups cauliflower florets*
  • 1/4 teaspoon sea salt
  • ground black pepper
  • 1 teaspoon sesame oil
  • 2 cups broccoli florets
  • 1/3 cup shredded carrots
  • 1/3 cup fire roasted corn
  • 2 teaspoons low-sodium tamari or soy sauce
  • sesame seeds and sriracha, for serving


  1. Add cauliflower to the bowl of a food processor and pulse until broken into rice-size pieces.
  2. Heat a wok or large skillet over medium-high heat. Add in 1 tablespoon avocado oil, onion, garlic and ¼ teaspoon crushed red pepper. Stir while cooking for about 1 minute.
  3. Add cauliflower and salt to the wok and cook, stirring constantly for 2 minutes. Season with ground pepper, to taste. Remove to a bowl.
  4. Place the wok back over high heat and add 1 tablespoon avocado oil, sesame oil, broccoli, carrots and corn. Cook, stirring until broccoli is cooked through but still has a crunch, about 3-4 minutes.
  5. Add cauliflower rice back into the wok with the veggies. Add tamari and cook, stirring constantly, for 2 minutes.
  6. Sprinkle with sesame seeds just before plating and serving.


  • You can buy pre-chopped cauliflower rice if you don’t own a food processor. This also helps reduce clean up time.
  • If you want to add a protein to this, I recommend adding shrimp. Simply cook the shrimp in a separate pan with al little oil, salt and pepper and serve it over the cauliflower fried rice for a full meal.
  • Category: Lunch/Dinner
  • Method: Stovetop
  • Cuisine: Asian


  • Serving Size: 1/2 of recipe
  • Calories: 246
  • Sugar: 6g
  • Sodium: 608mg
  • Fat: 17g
  • Saturated Fat: 2g
  • Trans Fat: 0g
  • Carbohydrates: 21g
  • Fiber: 4g
  • Protein: 7g
  • Cholesterol: 0

Keywords: cauliflower fried rice

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    1. billie
      October 28, 2018 AT 9:59 pm

      If you’re using Cauli rice from a frozen bag do you need to thaw first or ??? Thanks!

      1. Brittany Mullins
        October 29, 2018 AT 9:17 am

        Nope! It cooks up really quickly from frozen.

    2. Alyssa @ life of blyss
      August 16, 2018 AT 2:13 pm

      This looks delish- our favorite protein!!

      I’ve been wanting to try Terra’s Kitchen since you’ve started posting delicious looking pictures of the meals. I love the convenience and the fact that it’s a healthy meal!

    3. Lisa
      August 3, 2017 AT 11:04 am

      Our family has gone 100% healthy and Terra’s Kitchen looks awesome when you’re cooking healthy for teens.

    4. Sarah Frye
      August 3, 2017 AT 9:50 am

      I would like to try Terra’s Kitchen because they focus on healthy meals based on the Mediterranean lifestyle, which is the way I choose to eat. When I try new recipes, I can be sure that they are ones I will keep since their philosophy of clean eating is in line with my priorities. I am excited that healthy eating is becoming more accesible and fun; my victory in the kitchen is when my husband likes the meal too!

    5. Dawn MArtin
      August 3, 2017 AT 7:17 am

      I always plan out my meals for the week but struggle with ideas and this will help us get out of the rut!

    6. Katie S.
      August 3, 2017 AT 7:08 am

      Would love to bump up the creativity in my meals! Who knows- maybeeee I like seared tuna too? Have a great week, thanks for the posts!

    7. Jess P
      August 3, 2017 AT 6:32 am

      I would love to try this! The things you’ve made from them look so delicious! As an added plus, my boyfriend and I have been cooking at home a lot more and this would be fun to do together!

    8. RIazD
      August 3, 2017 AT 1:34 am

      Im a foodie who is trying to eat healthy and get on the right track. Terra’s would be a great start for me to a new lifestyle!

    9. Natalie Bruno
      August 2, 2017 AT 11:08 pm

      I just graduated college and am about to start a job that will have me working 70+ hours a week. I’m super interested in Terra’s kitchen because it would help me stay healthy, happy and cooking! There are so many recipes I’d love to try from your instas!

    10. Emily
      August 2, 2017 AT 11:00 pm

      I would love to try Terra’s Kitchen because everything you show from them on your Instagram stories always looks so delicious!!

    11. Caitlin
      August 2, 2017 AT 10:43 pm

      Awesome! I’d love to try out this meal service because not owning a car makes it challenging to get to the market for fresh produce every other day for. Wake… this would be per convenient to have delivered to my doorstep!

    12. Alonsa Riddle
      August 2, 2017 AT 7:46 pm

      I would love to try Terra’s kitchen. The meals look so yummy & healthy. Just what I need!

    13. Allie S
      August 2, 2017 AT 7:21 pm

      I’m a medical student and love meal delivery services for the convenience of not having to shop and plan recipes but I haven’t fully embraced any because they’re not as healthy and simultaneously delicious as I wish they were… but Terra’s Kitchen looks both delicious and healthy!! Would love to try.

    14. Barbara
      August 2, 2017 AT 6:20 pm

      I travel a lot for work and I think these meals would be great to have waiting for me for the weekends I’m home. It would be nice to win the gift card to see if terra would fit into my crazy lifestyle.

    15. Jackie
      August 2, 2017 AT 5:58 pm

      I’ve been eating out way too much and want to try cooking new things!

    16. Kate
      August 2, 2017 AT 5:49 pm

      It looks fresh and healthy!

    17. Jen
      August 2, 2017 AT 5:11 pm

      I’ve been wanting to try Terra’s kitchen for a while…love the opportunity to try new recipes!

    18. Crystal Jones
      August 2, 2017 AT 4:37 pm

      I would love to try TK because I often eat the same foods over and over again and I need to branch out!

    19. Charlotte
      August 2, 2017 AT 4:32 pm

      I love trying new recipes! And saving the time of having to grocery shop!

    20. Allyssa
      August 2, 2017 AT 3:45 pm

      I love cooking but sometimes I don’t have have time to plan out meals! I’m a busy college student and would love to have readily available meals to cook throughout the week without getting bored with the same simple recipes. Terra’s kitchen would be great for me!

    21. Claire
      August 2, 2017 AT 3:21 pm

      I love trying new healthy things and this would be perfect!!

    22. Christina timoldi
      August 2, 2017 AT 3:06 pm

      Woah! Would love to try! I have tried home delivery plans before but this one looks like I would actually love all the recipes!

    23. Cassandra Trevino
      August 2, 2017 AT 2:59 pm

      I would love to win this because I believe it will help me put some more time into a delicious and healthy meal for my family. I’m a full time mommy, full time worker and full time wife. Lately I been so tired, and we end up eating out. I believe trying Terra’s Kitcehn would help get my groove back in the kitchen. All these recipes look delicious!

    24. Lori
      August 2, 2017 AT 1:49 pm

      I have never tried a meal delivery service, but I would love to! Terra’s Kitchen meals look so healthy and yummy!

    25. LeAnne
      August 2, 2017 AT 1:47 pm

      We’re a busy family and this would take some pressure off of me which would be so awesome!!

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