Vegan Cauliflower Rice

Recipe Classifications






Gluten-Free, Vegan, Kid-Friendly, Anti-Inflammatory Diet


Brown / White, Green

Freezes well:


Prep Time  (total time):

Under 15 Minutes  (Under 30 Minutes)


Fried rice is a guilty pleasure we like to have more often than not, but the typical versions contain more carbohydrates and saturated fat. This vegan cauliflower rice is a healthier plant-based but equally delicious alternative.

Although you can buy pre-made cauliflower rice in stores, making it at home means packing in more nutrients. Cauliflower reduces inflammation and promotes gut health. It’s also a source of choline, a nutrient that contributes to the heart, liver, and nervous system. So we highly recommend buying fresh cauliflower and setting aside some time to reap the health benefits fully. 

Vegan Cauliflower Rice

You have three ways to make vegan cauliflower rice. First, you can roughly chop the cauliflower until rice-like. You can also use a box grater or a food processor if you have them. We know that pulling out appliances or grating stuff can be a hassle, so make a huge batch because cauliflower rice keeps well in the fridge. You’ll have prepared meals for the whole week. 

Vegan Cauliflower Rice

Besides onions and asparagus, you can mix in more veggies that are available in your kitchen. Add bell peppers, corns, green beans, carrots, and peas for more nutrients, fiber, color, and texture. 

To maintain the Asian flavors of this vegan cauliflower rice:

  1. Season it with a tablespoon of sesame oil.
  2. Add some protein using pre-cooked tofu or make scrambled tofu in place of eggs.
  3. If you don’t want the risotto-like creamy texture, omit the coconut milk and stir-fry the cauliflower rice.

Now you have a gluten-free, vegan cauliflower rice recipe to use for dinner. Skip the fried rice takeout and make a nutritious substitute instead. It’s equally delicious to the traditional ones, if not more, and you can avoid MSG. 

Vegan Cauliflower Rice

If you enjoyed making this recipe, let us know down in the comments below. This recipe is a part of our 21-Day Meal Plan for a Healthy Liver post. Check out the article for more dinner as well as breakfast and lunch recipes. 

Vegan Cauliflower Rice

A healthier and plant-based alternative to the Asian fried rice favorite. This Vegan Cauliflower Rice is just as tasty, but more nutritious and creamier. It's gluten-free, perfect for meal planning, and makes use of veggies in a creative, delicious way.
Course Dinner
Cuisine Asian
Keyword gluten free, vegan
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 2
Calories 379kcal


  • Food Processor


  • 1 tablespoon extra virgin olive oil
  • 1 large yellow onion (diced)
  • 8 ounces mushrooms (sliced)
  • 12 ounces asparagus (cut into 1-inch pieces)
  • 1 clove garlic
  • 1 tablespoon balsamic vinegar
  • 1/2 teaspoon dried thyme (or 1 teaspoon fresh)
  • 1 pound cauliflower rice
  • 3/4 cup coconut milk
  • fine sea salt
  • 1 tablespoon green onions (sliced, for garnish)
  • 1/2 teaspoon Black pepper (optional, for garnish)


  • Heat the olive oil in a large skillet or Dutch oven over medium heat. Sauté the onion until it starts to soften. Add in the mushrooms and asparagus, and cook for 5 more minutes.
  • If you haven’t purchased prepared cauliflower rice for convenience, this would be a good time to to prepare the rice while the vegetables are sauteeing. Simply break up a head of cauliflower into florets and then pulse them in a food processor, or grate them with a box grater, to create a rice-like texture.
  • Add in the garlic, balsamic vinegar, and thyme and sauté for another minute. Add in the prepared cauliflower rice, coconut milk, and 1 teaspoon of salt, then stir well.
  • Bring the coconut milk to a simmer and cover the pot with a lid. Lower the heat and let the vegetables cook until the cauliflower rice is tender, about 10 minutes. Remove the lid. If any excess liquid remains at the bottom of the pan, you can raise the heat to simmer it off. Adjust any seasoning to taste, adding more salt if desired. (I added another 1/2 teaspoon to mine– I find that cauliflower needs quite a bit of seasoning!)
  • Serve warm with sliced green onions and black pepper on top. Leftovers can be stored in an airtight container in the fridge for up to 4 days.


Calories: 379kcal | Carbohydrates: 32g | Protein: 14g | Fat: 26g | Saturated Fat: 17g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 93mg | Potassium: 1681mg | Fiber: 11g | Sugar: 13g | Vitamin A: 1329IU | Vitamin C: 127mg | Calcium: 136mg | Iron: 9mg

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