This Crispy Sheet Pan Cauliflower Fried Rice is your new favorite comfort food side dish that comes together in less than 30 minutes. This cauliflower fried rice uses hemp hearts, extra sesame seeds, coconut aminos and loads of flavor for a super satisfying, nutrient-packed, side that’s easily beefed up for a full-on takeout fakeout meal that the whole family will love.
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 impossible, it just takes too long. So here I’ve created an equally easy Crispy Sheet Pan Cauliflower Fried Rice recipe that is addicting AF.
Ingredients
- Hemp Hearts: shelled hemp seeds, truly a superfood with all essential amino acids, protein, omega-6 and omega-3 fats too! They take this Crispy Sheet Pan Cauliflower Fried Rice to the next level. I use Manitboa Harvest hemp hearts.
- *Note that in the images, the photographer used hemp seeds not shelled hemp hearts*
- Coconut Aminos: 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 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 here.
- Frozen Riced Cauliflower: this is the easiest option for this recipe — you can find frozen cauliflower rice almost everywhere now. You can also make your own at home just one head of fresh cauliflower into florets and pulse in a food processor until it’s riced.
Step by Step Instructions
- STEP 1: Pre-heat oven to 400°F. 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.
- STEP 2: 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.
- STEP 3: Roast at 400°F 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 Tips and Variations
- Omit the hemp hearts: if you’re not a fan or can’t tolerate them, no problem. Just omit the hemp seeds and double the cauliflower rice.
- Add protein: beef up this meal by adding some shredded chicken or left-over ground pork. 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! This recipe would pair beautifully with these Spiced Beef Bowls.
- Switch up the veggies: this Crispy Sheet Pan Cauliflower Fried Rice is easy to make, and versatile. You can add more of your favorite diced veggies, and even add more eggs for a satisfying vegetarian meal.
Frequently Asked Questions
The trick is to roast the cauliflower rice at 400°F for 25-30 minutes and not oversaturate it with fat. The oven helps bake out the moisture in the cauliflower, giving it a crispy texture.
Cauliflower rice has only 3 grams of net carbs per cup. One serving of this Crispy Sheet Pan Cauliflower Fried Rice has 5.3g net carbs.
I had this recipe rephotographed recently and the photographer used hemp seeds versus hemp hearts, both with work.
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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 400°F.
- 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 400°F 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:
- net carbs per serving: 5.3g
- 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
Julie Tummonds says
Delicious! Made this with shaved brussel sprouts, red pepper, and ground pork. Soooo good!
Cristina says
Thanks Julie!
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
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!
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!!
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.
Karen says
Really tasty, thanks!
Cristina says
Thank you!
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!
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.
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!
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!
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
Caroline says
Would 3 tablespoons of ghee work instead of lard?
Cristina says
Yes!
Dora Ferreira says
i just made this and it’s totally WONDERFUL!!!! Thank you!
Cristina says
Thank you so much Dora!
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.
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.
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.