Vegetarian Cauliflower Fried “Rice”



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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!)

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.

Vegetable Cauliflower Fried Rice

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!

If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.

4.38 from 8 votes

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. 
Prep Time: 15 minutes
Cook Time: 10 minutes
Servings: 2


  • 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


  • Add cauliflower to the bowl of a food processor and pulse until broken into rice-size pieces.
  • 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.
  • Add cauliflower and salt to the wok and cook, stirring constantly for 2 minutes. Season with ground pepper, to taste. Remove to a bowl.
  • 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.
  • Add cauliflower rice back into the wok with the veggies. Add tamari and cook, stirring constantly, for 2 minutes.
  • 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.


Serving: 1/2 of recipe | Calories: 246kcal | Carbohydrates: 21g | Protein: 7g | Fat: 17g | Saturated Fat: 2g | Sodium: 608mg | Fiber: 4g | Sugar: 6g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Lunch/Dinner
Cuisine: Asian
Keyword: cauliflower fried rice
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

More about Brittany
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Recipe Rating


  1. How much cauliflower rice do you need if you’re buying it pre-riced? I have a food processor but it’s so messy and my kitchen is tiny.

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

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

  6. 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. 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. 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. 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!

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  13. 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.

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

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  19. I would love to try Terra’s Kitchen. It would be great to have set meals planned for a week without having to think about what I am going to meal prep over the weekend.

  20. WOULD Love to try! My husband and I have recently committed to the paleo lifestyle. Would help so much to help meal prep and learn paleo friendly meals!! Love your blog! Has helped so much!

  21. As a college athlete it’s hard to cook healthy meals so having something that makes it easy would be so helpful! I’ve tried other delivery services but haven’t found one I love and would really like to try Terra’s kitchen!

  22. My family is trying to eat healthy. We are incorporating more fruits and vegetables.So glad I found your recipes and I love the meal planning and shopping list. It makes things easier for shopping and cooking.

  23. I would love to try Terra’s kitchen to get some new ideas for healthy wholesome meals! I’ve been in a rut where I make the same recipes and need some inspiration. I think I’ll make cauliflowered friend rice with chicken or shrimp tonight since I have the ingredients on hand in the freezer 🙂

  24. My husband and I have really gotten off track this summer with him getting a new job and me taking on new responsibilities at mine. Sometimes it’s easier to go to Cava or the Ellwood bar than think about making food. Would love to get back on track with Terra’s Kitchen!

  25. I keep telling you Terra’s kitchen sounds so yummy to me! I love that your meals are varied, quick to prep, and healthful. I’ve been wanting to try!

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  28. I would love to try Terra’s Kitchen! I have seen a lot of these company’s who send you ingredients and recipes for dinners! I love that there are healthy options!!

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  34. I would love to try Terras Kitchen, They sound like they would be the perfect service for our family to use. We have been on the lookout for one and thus far we were not impressed with Hello fresh and sun basket but this one seems like it would provide us with better recipes and products. 😀

  35. This would be so great for those super busy weeks when meal planning is too much to think about! Creativity & healthiness built in!

  36. I just tried cauliflower rice a few months ago for the first time, and I love it. Can’t wait to try out this recipe. I have never done a food service, either. It would be interesting to see what it is like and to get some new ideas for cooking. Great contest idea!

  37. This looks delish!!! Im an esthetician and work long hours so I love healthy different recipes to meal prep and it gets me through the week! I love your page and all of your amazing recipes and would love the chance to win a Terra’s Kitchen freebie LETS GO!

  38. I’ve tried several other meal delivery options but Brittany’s posts about Terra’s Kitchen always make me hungry! I would love to try them out. As a vegetarian, it’s sometimes hard to find a meal delivery service that can cater to my needs.

  39. I am always looking for convenient, healthy meal ideas and options. I would love to try something new and add some excitement to my meals!

  40. I was just think today that I needed a healthy fried rice recipe. I’ve been craving some chinese!! I will be trying this recipe this week!!

  41. Looks amazing! I have had the steamables “riced” cauliflower & it was pretty good. Doing it yourself seems super easy & adding this, wow!

  42. I want to try Terra’s Kitchen because we’re about to have our first baby and this would be a great way for my husband to cook me quick healthy meals while I recover 🙂

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  44. I’ve been eager to try cauliflower rice for quote some time, so I’m excited about this easier version! I’d love to try Terra’s Kitchen because I’m terrible in the kitchen and have very little time to prepare meals between our work and fitness schedules.

  45. I would love to try terras kitchen because I’m pregnant with our first child and making good, healthy dinners is a big priority, but I’m so tired meal planning best of me sometimes!

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  48. I would love to try Terra’s Kitchen because it looks a fun, healthy way to make dinner easier for this Mama! My little guy is 9 months and into everything ever and this would allow us to take out some of the prep work. P.S. This recipe looks delicious!

  49. I haven’t tried any meal delivery services yet, but would love to. I think it would save me so much time and would add some variety to our dinner options.

  50. looks like i need this im so much in trying to eat healthy and loose weight and this looks delicious

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  52. I love eating healthy. I feel so much better and my body inside and out thanks me. Since I live in a very rural area I don’t get to try different foods or able to get my hands on. I’m always wanting to try something new and is good for me. I cook every meal for me and my family and it ends up me cooking two different meals. One for my and my daughter (we eat healthy and want to try new dishes) and my husband who all he wants is his steak and potatoes. I at times get tired of doing so much cooking. I’ve looked at Terri’s Kitchen when you post your meals but have never really looked into it. I think I want to take the leap and try it. I need a break from cooking 6 meals a day.

  53. Wow! Thanks for sharing this recipe and giveaway. I made this last night (and linked to it on my blog today) and my husband and I both LOVED it. This got my excited about the possible opportunity to try Terra’s Kitchen with your giveaway! When making this recipe I appreciated to list of simple ingredients, all of which I already on hand. I can only imagine that having the food prepped ahead would save a ton of time too. 🙂

  54. My adult daughter was just diagnosed with gluten sensitivity. One of the things I’ve mentioned is cauliflower rice as well as cauliflower pizza. She likes all the ingredients in this recipe, so I think this is where I’ll start with the cauliflower for her! Thanks TK for the recipe and EBF for sharing!

  55. The information that is available is so overwhelming,.Finding Terra’s Kitchen was perfect.It has everything I have been looking for in one hoocked.Thanks so very much for your generosity.????

  56. I have a long commute from work to home, then we have to pick up our kids. By the time I get home, I just want something quick and easy to cook for my family.

  57. With busy schedules it can be difficult to meal plan and we normally end up with a convenience meal – instead of something healthy. Would love to try Terra’s Kitchen for nourishing low-stress dinners!

  58. Newlywed who would love to try out Terra’s Kitchen for some healthy recipes to help me be more comfortable in the kitchen!

  59. I find we often get into food ruts (which often leads to takeout). I would love to try some new healthy meals!!

  60. Everything you make with Terra’s Kitchen looks SO delicious! My boyfriend and I have set goals in regards to cooking more at home and this would be the perfect jumpstart for us!

  61. Have always wanted to try a service like this…it would help me get out of my eating” rut” and try a new menu

  62. Looks delicious! I’m interested in trying Terra’s Kitchen to get new ideas on ways to cook healthy food.

  63. We love Cauliflower AND fried rice. This recipe sounds great. Have made a cauliflower crust before. Really delicious, but would love the chance to try Terra’s Kitchen and try out some other new and exciting ideas.

  64. I want to try Terra’s Kitchen because I want to explore new recipes and have meals already planned for me!

  65. I’d like to try Terra’s Kitchen, because I’m not great at meal planning, especially on days that I work.

  66. This is an awesome giveaway! Thank you, Brittany! I would like to try Terra’s Kitchen to make foods outside of my comfort zone and hopefully add some new recipes to my usual arsenal.

  67. This look great! I have always wanted to give Terra’s kitchen a try for the fresh ingredients and health conscious recipes.

  68. I would love to try Terra’s Kitchen because I’m getting married and would love to start eating healthier!!

  69. Terra’s Kitchen has a great selection of meals, I would like to try the Cheesy Bacon and Broccoli Pasta as well as the Buffalo Chicken Tacos.

  70. I’ve had my eye on TK for a long time but keep resisting! Their meals look so healthful and delicious!

  71. Ilooks delicious! Would love to add Terra’s Kitchen to our meal plan to add some variety to our meal plan.

  72. Not sure when this expires, but I hope I made it in. I’m interested in trying this because they source products that are antibiotic- and hormone-free and that’s important to me.

  73. I travel for work and it would be AWESOME if these meals could be delivered to my hotel. I’ll look into it!

  74. Meal delivery services are something I’ve been dying to try! Especially for allergy-friendly and healthy foods. So hard to find!

  75. I’d never heard of Terra’s kitchen before you began posting about it. I’ve tried other meal delivery services, but didn’t love them for long term. I’d love to give Terra’s kitchen a try. ????

  76. I would love this gift card! I’ve been wanting to try a service like this, but have not gotten around to it yet. This dish looks delicious though!

  77. I’d like to try Terra’s Kitchen because I’m looking for ways to minimize meal planning for after my baby is born.

  78. I would love to try Terra’s Kitchen because I love cooking healthy delicious meals for my family, but I get bored making the same dishes. When I look for inspiration and find a recipe I want to try then I have the task of hunting down all the ingredients. This service seems like a great way around that. I mean, cauliflower rice and Mexican skillet shrimp chilaquile? My stomach is growling just thinking of those!

  79. Yum, that looks and sounds great! Cauliflower is one of my favorite veggies and I love using it to cook in versatile/creative ways. I’d love to try Terra’s Kitchen because it sounds like they provide nutritious, healthy and flavorful meal options!

  80. I always have cooked at home, but lately have found my favorite recipes to be too time intensive to balance with a newly busy schedule! This seems like a great way to still make meals at home, but without quite as much prep time required.

  81. Looks delicious! I would love to try Terra’s Kitchen because I’m tired of rotating through the same few recipes week after week!

  82. I had never heard of Terra’s kitchen before, butI just checked it out. I would love to try it because I am vegetarian, and when it comes to vegetarian meal options, most meal services offer meals that look delicious, but are really high in calories, carbs, and fat. I love that Terra’s offers veggie meals that seem healthy and reasonably nutritionally balanced Thanks for hosting–would really like to give this a shot!

  83. Sounds delish! I mostly cook for myself, so this would be a good excuse to mix things up a bit!

  84. I’d like to try TK for the shipping container! The packaging from other companies is recyclable but there is so much!

  85. I would love to gift this to my mom who mentioned the other day that planning meals was getting to be too stressful.

  86. I would love to try this since I am expecting a baby any day now and will need easier, but healthy options!

  87. I LOVE Terra’s kitchen! They definitely set themselves apart by offering healthy, already chopped meals.

  88. I would like to try this service. I can imagine that it would be very helpful especially during crazy busy weeks when school starts.

  89. I love that all of the veggies are already pre-chopped which is suuuch a time saver. I feel like I spend soo much time chopping veggies when cooking for myself!

  90. I would love to try Terra’s Kitchen because I am in SUCH a rut right now with foods and meal planning. I’m eating the same thing most weeks, and really kick a push to get out of this habit. That cauliflower rice looks so yummy too! 🙂

  91. I tend to get in food ruts, always eating the same things. I would love to try Terra’s kitchen for some new inspiration!

  92. I’m trying to convince my boyfriend to cook at home more so I think this would be great for us to try!