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 <<
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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
Jen says
Hi! When do you add in the sesame oil?
Cristina says
Sorry! At the end when you mix it all up.
Jen says
Thank you! Love this recipe!! It’s so easy to make and to customize 🙂
★★★★★
cindy says
Can you substitute the sesame oil and seeds with something else? If so, what would you recommend? We have severe sesame allergies.
Cristina says
You can just omit the sesame…..if you want a substitute… for a toasty flavor you can always use peanut oil and crushed peanuts ….. might have more of a Thai flavor. But still good.
Syl says
Hi, the nutrional information does not seem right for this recipe. The hemp hearts alone have 1440 calories for 1 1/2 cups bringing the total count to 692 calories and 10.6 net carbs. I’m a bit confused with your numbers.
Cristina says
Hey! You’re right! There was a mistake, I miscalculated the hemp hearts at 1/2 cup instead of 1 1/2 cup… I’ve edited it. I’m still getting total carbs 11.5g, Fiber 6.2g, so net carbs at 5.3g per serving. Hemp hearts per the nutritional info on the bag of Manitoba Hemp Hearts are Total Carbs 1g, Fiber 1g.
Jan says
Would love to try this. Would fresh cauliflower rice be okay instead of the frozen?
Cristina says
Yes, fresh cauliflower works just fine.
Dora Ferreira says
i just made this and it’s totally WONDERFUL!!!! Thank you!
Cristina says
Thank you so much Dora!
Caroline says
Would 3 tablespoons of ghee work instead of lard?
Cristina says
Yes!
Amy says
Any suggestions on something to replace the egg with? I know I can leave it out all together but was hoping you had something yummy to substitute.
Cristina says
You could add diced up sausage or cooked ground turkey
KB says
Super tasty. Flavor is spot on. I will definitely make again but probably decrease the seeds and increase cauliflower rice next time. Just my personal preference. Definitely worth a try! So easy!
★★★★
Lauren says
This was amazing! This is such a creative (and easy ??) recipe and my husband and I both loved it! Thanks for all you do!
★★★★★
Cristina says
Yeay! Thank you so much!
Cristina says
Thank you!
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!
Linda says
Thanks for another great recipe, Cristina! Sooooooo good!!! And easy/simple. Great way to disguise veggies for the family…even cauliflower-hater LOVED it! May add crispy bacon to it next time because, um, bacon….but it’s perfect as is too (genius actually :-))
★★★★★
tiff says
this is one of the best recipes I have ever found on the internet! amazing! I did carrots, celery and egyptian onions from my garden for the added veggies, it turned out so well!
★★★★★
Cristina says
yeahhh thank you so much!
Dianna says
This is so good and so easy! Mix, spread, bake, enjoy! It’s a definite family favorite here.
★★★★★
Cristina says
Yeahh thank you! We love it too!
Christine says
Is 1/4 cup seriously 582 calories??
Cristina says
1/4 of the entire recipe not 1/4 cup.
Hannah A Burns says
when you say 4-5 broccoli florets, do you mean small individual floret or like 4-5 of the larger florets on a big stem? how much would it be approximately in cups?
Cristina says
It’s literally just a handful of florets all diced up. Watch the video for visual 🙂