One of My Favorite Whole30 Meals: Cauliflower Fried Rice with Sausage, Squash & Blueberries!

Loads of garlicky goodness, tons of veggies, and quality protein to keep you fueled and satisfied—this Whole30 cauliflower fried rice bowl has it all! Sure, the combination of sausage, butternut squash, and blueberries might seem unusual. But, once you give it a try, you’ll see why it’s become one of my all-time favorite Whole30 meals!

The sweetness from the squash and blueberries pairs wonderfully with the savory goodness from the garlic cauliflower fried rice and charred sausage. Honestly, those blueberries take this dish to a new level of delicious for me, with a bright burst of fruity goodness in every bite!

A simple Whole30 lunch idea that I could seriously eat over and over again. And, you can easily prep these components in bulk to store as part of a Whole30 meal prep for the week!

If you’re curious about Whole30, my What is Whole30? blog explains the basics and has tons of Whole30 recipes you can explore!

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How to Make Cauliflower Fried Rice:

If you’ve never tried, it’s amazingly simple to make cauliflower rice at home with chopped cauliflower and a food processor/blender. Or, you can use pre-made riced cauliflower if you can find it at your grocery store. Personally, I like to use frozen cauliflower rice since it’s already riced, cheaper than fresh, and will last stored in the freezer!

It’s SO easy to cook cauliflower rice, and it’s the perfect neutral base to take on any flavors that you like. To start, I simply heat a bit of ghee or oil in a pan, then sauté some onions and garlic. I’m a huge garlic fan, so I cooked my cauliflower fried rice with plenty of fresh garlic! (Plus, some garlic powder for good measure…)

I also like to use some coconut aminos as a Whole30 soy sauce alternative, to take that savory, umami flavor to the next level. And, it helps to give your cauliflower fried rice the classic brown color like traditional fried rice! But, since coconut aminos are made from coconut sap, it’s slightly sweet so you’ll want to season with a bit of salt.

Of course, you can use any flavorings that you like in your cauliflower fried rice! Then, simply cook for 8-10 minutes, until your cauliflower rice is tender and the liquid has absorbed. You can enjoy immediately, or store for later and reheat in the microwave!

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To Assemble your Cauliflower Fried Rice Bowl:

To bring some sweetness to my savory cauliflower fried rice, I like to include some butternut squash. It’s naturally sweet and creamy, with complex, slow-digesting carbs that my body (and blood sugar) appreciate. I sautéed some butternut squash noodles that I found at Trader Joe’s, or you could just as easily roast up some butternut squash cubes if you prefer!

Then, for my protein, I add some sliced chicken apple sausage to a pan with some ghee. I LOVE a good char on my sausage, and you only need to cook it for a few minutes on each side. So easy and quick, but you could even skip this step because the sausage is already cooked!

But, be sure to choose a Whole30 approved sausage—many brands out there contain added sugars or additives that are off-limits on Whole30. Personally, my favorite chicken apple sausage brand is Applegate, but you can find others out there, too. Read the ingredients list before buying!

Finally, all that’s left to do is assemble your bowl and toss in some fresh blueberries. Just like with your flavorings, you can take some creative liberties with the components of this Whole30 meal! This combination is just one of my personal FAVORITES, and I eat it all of the time. (Even when I’m not doing the Whole30!)

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The Best Whole30 Recipes are the Ones YOU Enjoy Eating!

When you’re doing the Whole30 program, there’s no denying that it’s pretty restrictive. But, I’ve realized that I can stay within the rules of the Whole30 program without feeling like I’m denying myself in some way. And this cauliflower fried rice bowl is proof!

It’s incredibly flavorful, with plenty of fun textures, and it actually satisfies my hunger so I’m full at the end of the meal. Plus, I get the experience of eating a hearty bowl of ‘fried rice,’ that’s totally clean, grain-free, and Whole30 approved!

Most of all, I love to include this lunch in my Whole30 meal prep, so I always have a deliciously healthy meal on-hand. Even if you’re not doing Whole30, cauliflower fried rice is an amazing low carb and grain-free component that’s worth trying in your next meal prep!

There are so many tasty whole foods that we CAN eat on Whole30. For me, I look at my Whole30 meals as a chance to explore the wholesome foods I enjoy and fall in love with them. So, feel free to adjust this cauliflower fried rice bowl to suit YOUR tastes on your Whole30!

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Whole30 Garlic Cauliflower Fried Rice Bowl

5 stars (2 ratings)


Garlic Cauliflower Fried Rice:

  • 6 cups frozen cauliflower rice, thawed
  • 1 tsp ghee, or oil
  • ½ cup diced onion
  • 2 Tbsp chopped garlic
  • ¼ cup vegetable broth
  • 2 Tbsp coconut aminos, or soy sauce—just not while doing the Whole30!
  • ½ tsp garlic powder
  • ½ tsp salt

Butternut Squash:

  • drizzle of oil
  • 4 cups butternut squash, spiralized noodles or cubes
  • salt & pepper, to taste
  • smoked paprika, to taste

Chicken Apple Sausage:

  • ½ tsp ghee, or oil
  • 4 chicken apple sausages, Whole30 approved variety

Bowl Assembly:

  • cooked cauliflower rice
  • sautéed squash noodles
  • charred sausage
  • 1 box, 6oz fresh blueberries


To sauté butternut squash noodles:

  • Heat oil in a pan over medium heat and add butternut squash noodles. Season to taste and sauté until tender.
  • Or, if using butternut squash cubes: add cubes to a lined sheet pan. Toss with oil, salt, pepper, and paprika. Roast at 425°F (220°C) for 30 minutes.

To cook cauliflower fried rice:

  • In a saucepan over medium heat, melt ghee. Add onion and garlic and sauté until tender, about 5 minutes.
  • Add cauliflower rice and allow to soften, about 5 more minutes.
  • Pour in vegetable broth and coconut aminos, season with garlic powder and salt, and stir to integrate.
  • Cover and cook 8-10 minutes, stirring occasionally, until cooked through and liquid is gone.

To char chicken apple sausage:

  • Slice chicken apple sausage into rounds and then halves.
  • In a skillet over medium-high heat, melt a bit of ghee and add sausage.
  • Cook over medium-high heat, turning sausage pieces after 1-2 minutes as they brown. Cook on both sides.

To assemble bowls:

  • Mix prepared cauliflower rice, squash noodles, sausage, and blueberries.
  • Distribute into meal prep containers and store for the week. (When ready to eat, I recommend serving with ½ of an avocado!)
  • Yields 4 servings.


Lasts 4-5 days in the fridge, or freeze for later.
Serving: 1bowl, Calories: 364kcal, Carbohydrates: 45g, Protein: 20g, Fat: 13g, Fiber: 10g, Sugar: 18g
Did you make this recipe?Share a photo and tag us @mindovermunch — we can’t wait to see what you’ve made!

Hungry for More Whole30 Lunch Ideas Like This?

Check out my Sesame Cauliflower Rice Stir Fry Bowl from this Whole30 Meal Prep video, along with my first Whole30 Meal Prep Recipes video!