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.


  • 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


  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*
Fat 11.2g17%
Saturated Fat 2.3g14%
Polyunsaturated Fat 3.4g
Monounsaturated Fat 4g
Cholesterol 175.7mg59%
Sodium 467.2mg20%
Carbohydrates 8.5g3%
Fiber 3.2g13%
Sugar 2.2g2%
Protein 31.3g63%
Vitamin A 700IU14%
Vitamin C 72.6mg88%
Calcium 50mg5%
Iron 1.6mg9%
Net Carbs 5g10%
* 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.

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