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), avocado oil, and sesame oil, 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