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Sheet Pan Cauliflower Fried Rice


When time isn’t on your side, this super quick and easy Sheet Pan Cauliflower Fried Rice has your back.

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Make it quick or don’t make it at all.

That’s literally the mantra running through my head right now as we’re barreling into the holiday season and I’ve got eleventy-million balls in the air between work, life and family.

Sound familiar?

Seriously though, being super busy (and truly busy, not just busy for the sake of being busy) is exhausting and it often means cutting corners more often than you’d like. Case in point: weeknight meals and meal prepping.

Neither of which is rocket science, but they do add to your overall burden when you’ve already got too much on your plate. And if you can’t make them quick you might not make it happen at all.

I’ll be the first to admit that we’ve dined out more times in the last month than we have in the past 6 months prior because, well, let’s be honest. I didn’t plan ahead. But thankfully with this Sheet Pan Cauliflower Fried Rice, I really don’t have to do all that much advance planning. A 10-minute trip through the store for some produce, a rotisserie chicken (or other leftover protein in my fridge), a few pantry staples, and I’ve got a veggie-packed dinner on the table in less time than it takes to run across town for takeout.

The super-easy sheet pan dinner that’s a win-win all around.

I already told you this Sheet Pan Cauliflower Fried Rice was quick and easy but what I didn’t tell you is how incredibly delicious it is. Like, can’t-stop-shoving-forkfuls-into-your-mouth delicious.

It’s really good and in addition to being quick and easy and meal prep-friendly, it definitely scratches that itch for greasy Chinese takeout fried rice, but does so with a healthy dose of veggies.

Sheet Pan Cauliflower Fried Rice is the super-easy sheet pan dinner that’s a win-win all around. #realfood Click To Tweet

So many ways to make it your own.

And it’s endlessly adaptable so you can use what you’ve got on hand. For example:

  • Substitute frozen peas and carrot for the fresh diced carrots and sliced sugar snap peas.
  • Substitute finely diced onion for the green onions.
  • Leave out the eggs for a 100% plant-based meal or side dish.
  • Add your favorite cooked protein about 5 minutes before cooking time is up – chicken, salmon, pork, shrimp, ground turkey, bacon or ham are all great options.
  • Toss in any of your favorite veggies (cut into small cubes or slices) – zucchini, broccoli, cabbage, bok choy, bell peppers. It won’t be as ‘authentic’ but then again, you’re not using real rice, so it wasn’t all that authentic to start with, right?


Do yourself a favor and make this Sheet Pan Cauliflower Fried Rice soon.

I guarantee it’ll make you feel like a super kitchen ninja even when time is really tight. Plus, it’s a great way to clean out the crisper as the end of the week draws near.

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Let’s Get Cookin’

Sheet Pan Cauliflower Fried Rice

  • Author: Jessica Beacom
  • Prep Time: 10 mins.
  • Cook Time: 20-23 mins.
  • Total Time: 30-33 mins.
  • Yield: Serves 4 1x
  • Cuisine: Paleo, Whole30, Dairy-Free


  • 4 cups riced cauliflower, uncooked (~16 ounces)
  • 2 large eggs, lightly beaten
  • 2 small carrots, peeled and cut into ¼-inch dice 
  • 1 cup sugar snap peas, thinly sliced 
  • 2 cloves garlic, minced
  • 3 Tbsp. coconut aminos (may substitute 1 ½ Tbsp. tamari + 1 ½ Tbsp. water if not Whole30)
  • ½ tsp. fish sauce (optional)
  • 1 Tbsp. avocado oil (may substitute olive oil or other oil of choice)
  • 1½ tsp. toasted sesame oil
  • 2 green onions, thinly sliced; green and white parts divided
  • Optional: 8-12 ounces leftover cooked chicken, turkey, ham or shrimp


  1. Preheat oven to 375℉. Spread the riced cauliflower onto a large rimmed baking sheet lined with parchment paper or a silicone baking mat. 
  2. Add carrots, snow peas, the white part of the onions, garlic, and cooked protein (if using) to cauliflower on the pan. 
  3. In a small bowl, combine coconut aminos, fish sauce (if using), whisking to combine. Pour over veggies and ‘rice’ on the sheet pan and toss well to coat evenly. 
  4. Place pan in the oven and bake for 15 minutes. 
  5. Remove from the oven and drizzle whisked eggs over veggies and ‘rice’. Toss lightly and return pan to oven for an additional 5-8 minutes or until veggies are soft – not soggy – and egg is fully cooked.
  6. Taste and season with salt and pepper, if needed. Stir green parts of onion into the rice and serve immediately or allow the rice to cool on the counter awhile before packing it into containers with lids. Store in the fridge for up to 4-5 days. 


  • Serving Size: ¼ recipe
  • Calories: 148
  • Sugar: 7g
  • Sodium: 353mg
  • Fat: 8g
  • Carbohydrates: 13g
  • Fiber: 4g
  • Protein: 7g

What’s your tried and true ‘go-to’ meal when time is tight? Share in the comments below.

Pin it now & make it later!

Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter

About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She’s been described as a ‘real food evangelist’ and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.


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