• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
The Mindful Hapa

The Mindful Hapa

Simple & Easy Clean Eats

  • Instagram
  • Pinterest
  • Facebook
  • About
  • Recipes
    • Breakfast
    • Lunch and Dinner
    • Side Dishes
    • Soups
    • Sauces, Spreads & Dressings
    • Desserts
    • Snacks
    • Dietary
      • Dairy Free
      • Gluten Free
      • Grain Free
      • Nut Free
      • Paleo
      • Refined Sugar Free
      • Vegan
      • Vegetarian
      • Whole30
    • Method
      • 10 Ingredients or Less
      • 30 Minutes or Less
      • Instant Pot
      • No-Bake
    • Season
      • Spring
      • Summer
      • Fall
      • Winter
    • Recipe Index
  • Portfolio
    • Food Photography
  • Videography
  • Work With Me
Whole30 Cauliflower Rice with chopped onion, carrot, and bell pepper.
Home // Method // 10 Ingredients or Less // Whole30 Cauliflower Fried Rice

Whole30 Cauliflower Fried Rice

A cleaner, healthier version of fried rice, this Whole30 Fried Rice is made with riced cauliflower and is Vegetarian, Keto, Grain Free, and Paleo friendly. The perfect side dish or add your preferred protein for a quick and easy weeknight dinner.
Prep Time 5 minutes minutes
Cook Time 15 minutes minutes
Total Time 20 minutes minutes
Jump to RecipePrint Recipe
Bowl of Whole30 Cauliflower Fried Rice with onions, carrots, and red bell pepper. Pictured with two forks. Garnished with freshly chopped scallions.

One of my favorite takeout orders, but I wanted a cleaner, healthier version which is how this Whole30 Cauliflower Fried Rice came about! It has now become one of our family’s go-to weeknight dinners, and I hope it will for you too.

For serving, we usually add some form of protein to make it more of a complete meal. We will either add roasted tofu or pan seared salmon, but I think it would be equally delicious with shrimp!

Bowl of Whole30 Cauliflower Fried Rice with onions, carrots, and red bell pepper. Pictured with a fork, and garnished with freshly chopped scallions.

Who is this recipe good for?

What I love about this recipe is that it’s perfect for pretty much all dietary restrictions as it is grain free, gluten free, dairy free, and nut free.

If you’re vegan you can leave out the egg and you have a cauliflower fried rice that is both vegan and vegetarian!

If you’re doing Whole30, or are looking for a Paleo or Keto Cauliflower Fried Rice, feel free to add whatever additional protein of your choosing such as pan seared salmon, sautéed shrimp, free-range chicken, etc.

[recipe-video]

How to make this Cauliflower Fried Rice Recipe

  1. Cook your eggs – to season, you first saute garlic and thinly sliced green onions. Cook until just underdone and set aside.
  2. Start on your filling – cook your onion, carrots, and red bell pepper.
  3. Add fresh riced cauliflower – or sub frozen if fresh unavailable, although cooking time will be longer.
  4. Add scrambled eggs back to dish – once cauliflower has been cooked to your preferred texture.
  5. Top with additional protein of your choice.
Bowl of Whole30 Cauliflower Fried Rice with pan seared salmon. Garnished with scallions and avocado slices.

Substitutions

  1. Cauliflower Fried Rice with Salmon – You can add extra protein by serving with pan seared salmon like the photo above! For this, I just patted dry, and seasoned a 6oz filet with salt & pepper. I then added olive oil and coconut aminos to a pan, and cooked in a cast iron skillet over medium heat for 3-5 minutes per side.
  2. Fried Cauli Rice without egg – skip the first steps of the recipe, and follow everything else!
  3. If you’re looking for a soy-free Cauliflower Fried Rice recipe – this is it! No soy sauce is used in this recipe and I also skipped the sesame oil. I prefer without the taste in this version and keeping the seasoning simple with salt and pepper. With this, most of the flavor coming from sautéed garlic and green onions.
  4. Easy Cauliflower Fried Rice recipe made without food processor – easy! I suggest buying fresh, riced cauliflower which is readily available at most grocery stores including Trader Joe’s and Whole Foods. If you can’t find fresh riced cauliflower, you can also purchase frozen, although I personally prefer the taste of fresh riced cauliflower.

Other Whole30 friendly dinners include this Salmon with Cream Sauce, this Vegetarian Lasagna, Easy Shakshuka, or Homemade Vegan Hamburger Helper which you can make Whole30 by serving with sweet potatoes instead of GF pasta.

Would love to hear in a comment below if you give this recipe a try and what you think 🙂

Whole30 Cauliflower Rice with chopped onion, carrot, and bell pepper.

Cauliflower Fried Rice Recipe

Prep: 5 minutes minutes
Cook: 15 minutes minutes
Total: 20 minutes minutes
Servings: 4 servings
Print Leave a Review
A cleaner, healthier version of fried rice, this Whole30 Fried Rice is made with riced cauliflower and is Vegetarian, Keto, Grain Free, and Paleo friendly. The perfect side dish or add your preferred protein for a quick and easy weeknight dinner.

Ingredients

  • 2 tbsp olive oil divided
  • 7 scallions chopped (divided)
  • 4 cloves garlic peeled & minced (divided)
  • 3 each large eggs whisked
  • ½ each large onion diced
  • 1 each large carrot peeled & diced
  • 1 each red bell pepper diced
  • 1 16oz bag fresh* riced cauliflower *if not, substitute frozen
  • ¼ tsp salt + more to taste

Instructions

  • Start by making your eggs. Preheat a medium non stick to medium and add 1 tbsp olive oil. Once oil is hot, add 3 chopped scallions and 1 diced garlic clove. Let cook in olive oil until garlic just starts to brown.
  • Add your whisked eggs and cook for 1-2 minutes or until just barely cooked. Set aside.
  • To pan, add additional 1 tbsp olive oil and your diced onion and carrot. Cook for 2-3 minutes over medium heat, or until onions are translucent.
  • Add your red bell pepper and cook for an additional 2-3 minutes, followed by your fresh or frozen riced cauliflower. Cook for ~5 minutes, or until cauliflower is heated through and cooked to your liking.
  • Lastly, stir in your cooked eggs + remaining 4 chopped scallions. Season with ¼ tsp salt + more to taste. Enjoy!

Did you make this recipe?

Tag @themindfulhapa on Instagram and hashtag it #themindfulhapa!

Facebook Pin Recipe

FacebookTweetPin

You might also like:

bowl of vegan alfredo pasta sauce

6 Ingredient Vegan Alfredo Sauce

There is a dish center of the photo that is filled with ten fresh shrimp spring rolls as well as a small bowl filled with peanut dipping sauce. In the background surrounding the dish there are various bowls filled with red pepper slices, fresh herbs, shrimp, and Earthbound Farm Organic spring mix. There is also a small bowl with sea salt on the side. The backdrop is a rustic wood set.

Shrimp Spring Rolls with Peanut Sauce

Vegetarian Spicy Tahini Rice Noodles

Thai Coconut Curry Shrimp Noodles Recipe

About Casey Colodny

Avid home cook and baker since College, Casey went on to attend Le Cordon Bleu in Paris and complete the basic intensive cuisine course. Interested in creating healthier recipes for the V/GF, vegetarian, pescatarian, and paleo eaters! Started The Mindful Hapa in 2018 and has been cooking and sharing tasty recipes and photography ever since.

Reader Interactions

2 comments

  1. Lindsey says

    April 8, 2021 at 1:20 pm

    LOVE THIS RECIPE! Thanks for sharing. The only thing I didn’t follow (minor) was where the remaining three diced cloves of garlic go in. I improvised but figured I’d let you know. Thanks for the inspiring and delicious meal!

    Reply
    • Casey Colodny says

      April 8, 2021 at 2:40 pm

      So happy to hear you loved this recipe, Lindsey! It’s pretty forgiving for add in’s – I usually just use whatever leftover veggies I need to get rid of in my fridge 🙂

      Reply

Leave a Review! Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Recipe Key


Dairy Free

Gluten Free

Vegan

Vegetarian

Hi! I’m Casey.

Welcome to my kitchen! Here at The Mindful Hapa our recipes bring simple, healthy eating to your table.

 

Learn more 

Work with me 

See more :

bowl of vegan alfredo pasta sauce

6 Ingredient Vegan Alfredo Sauce

There is a dish center of the photo that is filled with ten fresh shrimp spring rolls as well as a small bowl filled with peanut dipping sauce. In the background surrounding the dish there are various bowls filled with red pepper slices, fresh herbs, shrimp, and Earthbound Farm Organic spring mix. There is also a small bowl with sea salt on the side. The backdrop is a rustic wood set.

Shrimp Spring Rolls with Peanut Sauce

Vegetarian Spicy Tahini Rice Noodles

Thai Coconut Curry Shrimp Noodles Recipe

Sign up to get recipes in your inbox.




Find Us

Address
123 Main Street
New York, NY 10001

Hours
Monday—Friday: 9:00AM–5:00PM
Saturday & Sunday: 11:00AM–3:00PM

Search

About This Site

This may be a good place to introduce yourself and your site or include some credits.

About This Site

This may be a good place to introduce yourself and your site or include some credits.

Search

✨MY MOM’S NOT SO ‘SECRET SAUCE’ NOODLE STI ✨MY MOM’S NOT SO ‘SECRET SAUCE’ NOODLE STIR FRY* featuring @beyondmeat, a veggie and protein filled dinner you need to try for dinner!

Now what’s the secret to this sauce? The secret is that it’s so easy to make, just 5 simple ingredients, and the perfect way to add lots of flavor! I also made sure to add the new Beyond Beef with avocado oil for extra delicious flavor and protein, a whopping 21 grams per serving! This is the 4th generation of @beyondmeat and the flavor is the best yet 👏🏼

Here’s everything you need to make this for dinner this week:

My Mom’s Not So ‘Secret Sauce’: 
⅔ cup mirin
⅔ cup sake
⅓ cup soy sauce
2 tsp fresh garlic, minced
2 tsp fresh ginger, finely minced 

Noodle Stir Fry:
4 tbsp olive oil, divided
⅓ cup red onion, finely diced 
3 cloves garlic, minced 
16oz Beyond Beef 
1 tsp salt
6 oz shiitake mushrooms, sliced into thin strips
1 small red bell pepper, cut into thin strips
2 cups broccoli, cut into bite-sized florets
1 cup bean sprouts
10 oz ramen noodles, cooked al dente (1 minute less than package instructions)
⅓ cup fresh cilantro, finely chopped
3 scallions, thinly sliced
Chili crisp drizzle, optional garnish

Instructions included in comments below ⬇️ 

#noodlestirfry #ramennoodles #vegetarianrecipes #vegetariandinner #healthydinner #plantbased #easyrecipes #easydinner #dinnerrecipes #vegetarian #beyondpartner
A fun week in Punta Mita full of sand, endless poo A fun week in Punta Mita full of sand, endless pool time, margaritas🍋‍🟩, and golf cart rides 🏝️🌊☀️🐚🫶🏼
💚🌱SEARED SHRIMP SALAD WITH GREEN GODDESS DRE 💚🌱SEARED SHRIMP SALAD WITH GREEN GODDESS DRESSING loaded with roasted asparagus, zucchini and bell pepper,  crumbled feta, marinated artichoke hearts, sunflower seeds, and some radish microgreens I grew in my @grow.leath fieldhouse 🏠 Here’s how you make this beautiful and flavorful salad ⬇️
—
Green Goddess Dressing:
2 scallions (washed & roots cut off)
½ cup fresh cilantro (loosely packed leaves & tender stems)
¼ cup fresh basil leaves 
¼ cup full fat greek yogurt
2 tbsp olive oil
2 tbsp lemon juice 
2 tbsp water
2 cloves garlic
½ tsp kosher salt + move to taste

Seared Shrimp:
1 lb shrimp, peeled & deveined with tails removed (I used size 22-25 ct)
1 tsp chili powder
¾ tsp kosher salt
½ tsp smoked paprika
¼ tsp cayenne
2 tbsp olive oil, divided

Grilled Veggies
½ red bell pepper, seeded & cut into 1” pieces
1 small zucchini, cut into half moons
½ bunch asparagus, ends removed and cut into 1” pieces
1 tsp kosher salt
2 tbsp olive oil 

Salad:
5 cups butter lettuce (1, 4.5oz container)
2 cups baby arugula
1 cup radish microgreens
1 cup marinated quartered artichoke hearts (1, 6.5oz container)
½ cup feta, cubed
⅓ cup roasted sunflower seeds
—
Full instructions continued in the comments below ⬇️ 
.
.
.
#shrimpsalad #fillingsalads #saladrecipe #healthysalads #searedshrimp #springrecipes #saladinspo #pescatarian #healthyrecipes #easyrecipes #pescatarianrecipes
A week of sandwiches 🥪 save for the next time y A week of sandwiches 🥪 save for the next time you need some sandwich inspo!

🥖 MONDAY: smoked salmon baguette with horseradish aioli, lemon zest, fresh dill, smashed avocado, capers, and pickled red onions 

🌱TUESDAY: roasted mushroom focaccia melt with melted havarti, arugula, and a horseradish mayo 

🍳 WEDNESDAY: southwest avocado breakfast sandwich, with whipped cream cheese, scrambled eggs, avocado slices, @sidedish southwest drizzle (use code CASEY10 for 10% off!), @growleath microgreens, and pickled red onion

🐟 THURSDAY: tinned salmon chili crisp with @fishwife x @flybyjing sichuan chili crisp smoked salmon, tomato slices, avocado, and sliced scallions

✨ FRIDAY:  herby tahini roasted cauliflower sandwich with fresh dill and pepperoncini peppers 

#sandwiches #sandwichrecipes #lunchrecipes #lunchinspo #sandwich #sandwichrecipe #easylunch #easyrecipes

Follow Along

Instagram

Facebook

Pinterest

Footer

  • Work With Me
  • Get to know The Mindful Hapa
  • Recipes

Contact

Privacy Policy + Terms

×
Branding / / Viola Hill Studio
Site Design + Dev / / Meyne

Site Credits

Copyright © 2025 · The Mindful Hapa on Genesis Framework · WordPress · Log in

The Mindful HapaLogo Header Menu
  • About
  • Recipes
    • Breakfast
    • Lunch and Dinner
    • Side Dishes
    • Soups
    • Sauces, Spreads & Dressings
    • Desserts
    • Snacks
    • Dietary
      • Dairy Free
      • Gluten Free
      • Grain Free
      • Nut Free
      • Paleo
      • Refined Sugar Free
      • Vegan
      • Vegetarian
      • Whole30
    • Method
      • 10 Ingredients or Less
      • 30 Minutes or Less
      • Instant Pot
      • No-Bake
    • Season
      • Spring
      • Summer
      • Fall
      • Winter
    • Recipe Index
  • Portfolio
    • Food Photography
  • Videography
  • Work With Me
 

Loading Comments...