Crispy Sheet Pan Cauliflower Fried Rice is your new favorite side dish, or you know, entire meal. Easily beefed up for a full-on takeout fakeout meal!
You know my love for sheet pan meals runs deep and I also love fried rice. Not that the one skillet meal isn’t easy enough, but getting cauliflower rice to crisp stovetop is hard, impossible, takes too long. So here I’ve created an equally easy cauliflower fried rice recipe that is addicting AF.
This cauliflower fried rice uses hemp hearts, extra sesame seeds, coconut aminos and loads of flavor for a super satisfying, nutrient-packed, comfort food side dish that comes together in less than 30 minutes. Add some shredded chicken or left-over ground pork for a full meal!
Crispy Sheet Pan Cauliflower Fried Rice
It’s really the only way to eat it, and this cooking method, along with the seed to cauliflower rice rations ensures a wonderful texture and also lots of satisfying fiber, fats, and protein!
Crispy Sheet Pan Cauliflower Fried Rice is easy to make, and versatile. You can add more diced veggies, add more eggs, and if you can’t to hemp, skip them all together and double the amount of cauliflower rice.
Ingredients
Hemp hearts, which are shelled hemp seeds are truly a superfood with all essential aminos acids, protein, omega 6 and omega 3 fats too! I use THIS BRAND.
I have been using coconut aminos as a soy-free alternative in my cooking for a long time. Coconut aminos are made from coconut flower nectar! A condiment rich in potassium and other micronutrients, it’s important to source a good coconut amino that isn’t just coconut tree sap watered down. In the recent months, I realized Coconut Secret Coconut Aminos was watery and very sweet. So I switched to THRIVE MARKET Coconut Aminos, and wow! It’s thicker, saltier and so so delicious! You can try Thrive Market for FREE for ONE MONTH, SIGN UP HERE <<
Looking for more free recipes?
Subscribe to my newsletter and follow along on Instagram, Facebook, YouTube, and Pinterest for all of the latest updates.
Crispy Sheet Pan Cauliflower Fried Rice (Paleo, Keto, Whole30)
- Prep Time: 15
- Cook Time: 25
- Total Time: 40 minutes
- Yield: 4 1x
- Category: side dish
- Method: sheet pan
- Cuisine: asian
Description
Delicious, flavorful and easy! This Crispy Cauliflower Fried rice is made easy as a sheet pan recipe!
Ingredients
- 1 1/2 cups frozen riced cauliflower
- 1 ½ cup hemp seeds (or you can use fewer hemp seeds and more cauliflower)
- 1 shallot or small onion, minced
- 1 medium carrot, small dice
- 4–5 broccoli florets or stems, small diced
- 1 teaspoon fine salt
- ½ teaspoon ground ginger
- ½ teaspoons black pepper
- ¼ cup sesame seeds
- 3 tablespoons bacon fat, lard or other fat
- 3 tablespoon coconut aminos, divided
- 1 tablespoon sesame oil
- 2 eggs, scrambled (yes, cooked)
- 2 green onion, sliced thin
Instructions
- Pre-heat oven to 400F.
- On a large sheet pan with a rim, toss together the cauliflower rice, hemp hearts, diced onion, carrots, broccoli, salt, ginger, pepper and sesame seeds.
- Drizzle the fat over everything and toss again to combine then spread the mixture out evenly over the entire sheet pan in one, thin, even layer.
- Drizzle 2 tablespoons coconut aminos over everything.
- Roast at 400F for 25-30 minutes or until parts of the rice are browned and toasty (yes, practically burnt, but so good).
- Remove from the oven, and use a thin spatula to scrape up and mix all of the toasty rice together, add in the remaining coconut aminos, the sesame oil, and the scrambled eggs, lifting and folding in all the ingredients!
- Sprinkle with green onion and dig in!
Recipe Notes:
*you can use fresh instead of frozen cauliflower rice. Same cook time.*
*you may omit the hemp seeds and double the cauliflower rice*
Nutrition
- Serving Size: 1/4 recipe
- Calories: 582
- Fat: 47.3g
- Carbohydrates: 11.5g
- Fiber: 6.2g
- Protein: 26.4g
Keywords: crispy cauliflower fried rice
Donna says
Cristina, what is the cholesterol count for this dish and any suggestions for adding a good fat?
Cristina says
The app I use says 102mg of Cholesterol. If you’re tracking that for health reasons, I would recommend you do your own calculations but plugging the recipe into whatever app you use. The recipe calls for 3 tablespoons of saturated fat (coconut oil, butter or lard) those are good fats, plus the hemp hearts are high fat too with lots of omega 3 and 6.
Brenan says
Out of this world. Doubled it and so glad I did! Used two pans but still had to increase time to get that crunchy goodness. Hemp seeds were a great addition. Thank you so much, I will be making this again.
★★★★★
Cristina says
Whoot Whoot! Thank you Brenan!
Karen says
Really tasty, thanks!
★★★★★
Cristina says
Thank you!
Kristin says
Can this be refridgerated and eaten as leftovers the next day? If yes, how would you warm it? There’s only two of us so we wouldn’t be eating all of it in one sitting. Thanks!
Cristina says
Store in an airtight container in the fridge, reheat by crisping up in a skillet.
Amy says
Holy sh*#, that was amazing!! Egg fried rice is one of the things I missed most when I was AIP and whenever I would make any kind of cauliflower rice I would think about how disappointingly soft it would be. You have made an incredible recipe that is a total game changer. Thank you!
Cristina says
yeahhh thank you!!
Beth says
Have had a hard time getting on the cauli rice bandwagon. This recipe changes that. It’s kinda pricey to make but so freaking nutritious I’m ok paying for food that promotes my health and is delicious. I also have your cookbook and am loving it!
★★★★★
Cristina says
Thank you so so much Beth!!! You could always change the hemp heart ratio, and do less of those and more cauli-rice to make it a little more affordable 🙂 Turns out great either way!
Michele Osoria says
Where is the recipe?
Cristina says
Sorry! There’s something going on with my recipe box plug in. I’m working to get it sorted asap!
Michele says
Thank you! I want to make this right now 🙂
Cristina says
the recipe boxes are back online
Julie Tummonds says
Delicious! Made this with shaved brussel sprouts, red pepper, and ground pork. Soooo good!
★★★★★
Cristina says
Thanks Julie!