Sheet Pan Cauliflower Fried Rice

This healthy fried rice made with cauliflower rice cooks on one sheet pan for an easy meal and is a great way to kick start your new year.overhead photo of Sheet Pan Cauliflower Fried Rice

Happy 2018! I hope everyone enjoyed their holidays. I took a few days off to rest and regroup and I’m definitely feeling ready to start the new year. I’m also looking forward to eating healthy again.

I previously shared my recipe for sheet pan fried rice. It was such a fun recipe to make and I immediately wanted to make a cauliflower fried rice version since I make cauliflower fried rice so often.

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This easy fried rice recipe allows you to cook a huge amount at once with very little clean-up. It’s great for feeding a crown or for your weekly meal-prep, as well.
close-up photo of Sheet Pan Cauliflower Fried Rice

How to Make Cauliflower Rice

  • Not only is using cauliflower rice healthier, but it’s also easier. Traditional fried rice is typically made with day-old rice, which means you have to make the rice ahead of time (or wait until you have leftover rice from another recipe). Cauliflower fried rice can be made on the same day – no planning ahead needed!
  • These days most grocery stores sell packages of cauliflower rice either in the produce department in or in the frozen aisle. You can buy that (and pay more) or make your own, which is really easy.
  • You need four cups of cauliflower rice for this recipe which is about one medium-sized head of cauliflower.
  • Cut the cauliflower into florets and then place them in a food processor. Pulse them a few times until they break down into rice-sized pieces. Be careful not to process them too much otherwise you’ll end up with cauliflower paste instead!
  • If you don’t own a food processor, you can also use a hand grater and using the larger holes, grate your head of cauliflower into rice-sized pieces.

close-up photo of a spoonful of Sheet Pan Cauliflower Fried Rice

How to Make Cauliflower Fried Rice on a Sheet Pan

  • First, cut boneless, skinless chicken breasts into bite-sized pieces. Place them in an even layer on a sheet pan and pop them in the oven for about five minutes at 375°F. You want to give them a bit of a head start because the other ingredients don’t need as much time to cook.
  • While the chicken is cooking combine the cauliflower rice with peas, carrots, bell pepper, soy sauce and sesame oil.
  • Add the cauliflower rice mixture to the sheet pan with the chicken and stir it all around to combine and spread it into an even layer.
  • The cauliflower will lose moisture as it cooks, which will evaporate. You can stir it a few times as it bakes if the cauliflower is too wet to allow more moisture to evaporate.
  • Once the cauliflower rice has cooked for about ten minutes, pull the sheet pan out of the oven and make three wells on the sheet pan. Crack the eggs into the wells and pop the sheet pan back in the oven for a few minutes or until the eggs are partially cooked. Pull the sheet pan out and, using a fork, scramble the eggs. Bake it all for another two to three minutes or until the eggs are fully cooked.
  • Serve the cauliflower rice right away or, if you are making it for meal prep, cool it completely before storing it in containers.

This easy cauliflower fried rice recipe is a great way to get a take-out fix without all the calories!

Sheet Pan Cauliflower Fried Rice

Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Course: Side Dish
Cuisine: Asian
Servings: 6
Cauliflower fried rice cooked on a single sheet pan. It's a healthier version of fried rice with very little clean-up and work.

Ingredients:

  • 1 ½ lb chicken breasts cut into small cubes (about ¾ inch)
  • 4 cups raw cauliflower rice
  • 3 ½ tbsp low sodium soy sauce
  • 2 ½ tbsp sesame oil
  • 1 cup frozen peas and carrots
  • 1 red bell pepper cut into 1/2 inch squares
  • salt to taste
  • 3 eggs whisked
  • 4 scallions thinly sliced

Directions:

  1. Preheat oven to 375°F.  Coat the surface of a large sheet pan with canola cooking oil spray. Place chicken in a single layer on sheet pan, making sure none of them overlap or touch. Place chicken into the oven and cook about 5 minutes or until the surface of the chicken has changed to a cooked white color but the interior of the chicken is still pink and uncooked.
  2. While chicken is cooking, add cauliflower rice, peas, carrots, bell pepper, soy sauce, sesame oil to a large bowl. Mix to evenly coat all the vegetables with soy sauce and sesame oil.
  3. Pour cauliflower rice mixture onto sheet pan. Stir chicken into the rice. Spread rice evenly across sheet pan. Place sheet pan into oven and bake rice for about 10 minutes or ingredients are completely cooked. If the cauliflower mixture appears a little watery from the water released by the cauliflower, stir a few times and leave a few gaps on surface of the sheet pan (so that the water has room to evaporate). Place sheet pan back into oven and cook about 3-5 minutes or until cauliflower rice is no longer too wet.
  4. Make three wells on your sheet pan (move rice mixture aside to have three large holes on your sheet pan). Pour whisked eggs into the three wells.  Place your sheet pan back into the oven and cook eggs for about 3-4 minutes or until they are just starting to cook on the surface but are still very wet and not yet set. Scramble the eggs with a fork and evenly mix into the rice.
  5. Bake for another 2-3 minutes until eggs are fully cooked.
  6. Garnish with scallions. Serve while warm or wait until fully cooled to store into meal prep containers.

Nutrition Facts
Sheet Pan Cauliflower Fried Rice
Amount Per Serving (0.17 of recipe)
Calories 274 Calories from Fat 101
% Daily Value*
Total Fat 11.2g 17%
Saturated Fat 2.3g 12%
Polyunsaturated Fat 3.4g
Monounsaturated Fat 4g
Cholesterol 175.7mg 59%
Sodium 467.2mg 19%
Total Carbohydrates 8.5g 3%
Dietary Fiber 3.2g 13%
Sugars 2.2g
Protein 31.3g 63%
Vitamin A 14%
Vitamin C 88%
Calcium 5%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.
The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have. All images and content are © Kirbie's Cravings.
Sheet Pan Cauliflower Fried Rice. A healthier version of fried rice made baked on one sheet pan for an easy meal that is also good for weekly meal-prep.

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