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Cauliflower and quinoa bites

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  • Vegetarian
  • Soy free
  • Sesame free
  • Shellfish free
  • Wheat free
  • No added sugar
  • Low fat per serve
  • Nut free
  • Gluten free
  • Peanut free
  • Seafood free

These tasty cauliflower and quinoa bites are perfect for when you need a quick snack on the run. Whip up a batch to get you through the week.

  • Makes24
  • Cook time25 minutes
  • Prep time10 minutes, + 5 mins cooling time
Cauliflower and quinoa bites


  • 300g pkt Coles Kitchen Australian Cauliflower Rice
  • 1/2 cup (100g) cooked white quinoa
  • 1/3 cup (40g) grated light cheddar
  • 1/4 cup (20g) grated parmesan
  • 2 Coles Australian Free Range Eggs, lightly whisked
  • 2 spring onions, thinly sliced
  • 1/2 cup (60g) frozen peas, thawed
  • 1 tsp mixed herbs
  • Lemon wedges, to serve

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.


  1. Step 1

    Preheat oven to 180°C. Grease 24 holes of two 1½-tbs (30ml) mini muffin pans. Cook the cauliflower rice following packet directions. Cool slightly. Combine cauliflower with the quinoa, cheddar, parmesan, egg, spring onion, peas and mixed herbs in a large bowl. Divide the cauliflower mixture evenly among prepared pans, doming the tops slightly.
  2. Step 2

    Bake for 25 mins or until firm and light golden. Set aside in the pan for 5 mins to cool slightly. Season with pepper and serve with lemon wedges.

Nutrition Information

Per Serve

Energy: 101kJ/24 Cals (1%)

Protein: 2g (4%)

Fat: 1g (1%)

Sat fat: 1g (4%)

Carb: 1g (0%)

Sugar: 1g (1%)

Fibre: 1g (3%)

Sodium: 34mg (2%)