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Cauliflower fried rice

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For a bowl of hearty goodness, try this easy Cauliflower Fried Rice recipe dinner tonight. It’s a great way to get the kids loading up on veg!

  • Serves4
  • Cook time5 minutes
  • Prep time15 minutes


  • ½ medium cauliflower, cored, coarsely chopped (about 480g)
  • 2 extra-large Coles Australian Free Range Eggs
  • 2 tbs canola oil, divided
  • 1 tbs sesame oil
  • 100g snow peas, trimmed, thinly sliced lengthways
  • 1 carrot, peeled, thinly sliced
  • 5 spring onions, thinly sliced, white and pale green parts separated from dark green parts
  • 1 tbs finely grated ginger
  • 2 garlic cloves, crushed
  • 2 tbs salt-reduced soy sauce
  • ½ cup (75g) unsalted roasted cashews, coarsely chopped

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

    Pulse half the cauliflower in a food processor until very finely chopped. Don’t overdo it or it will get mushy. Transfer to a bowl. Repeat with the remaining cauliflower (you’ll need 4 cups of cauliflower rice).
  2. Step 2

    Using a fork, whisk eggs in a bowl. Heat a large non-stick frying pan or wok over high heat. Add 1 tbs canola oil and egg. Cook for 30 secs or until almost set. Continue cooking, turning the egg and breaking into pieces, until cooked through. Transfer to a plate. Chop.
  3. Step 3

    Add sesame oil and remaining canola oil to the pan or wok. Add the snow peas, carrot, white and pale green parts of the spring onions, ginger and garlic. Stir-fry for 1½ mins. Stir in the cauliflower rice and soy sauce. Cook, stirring often, for 2 mins or until cauliflower is heated through.
  4. Step 4

    Remove the pan or wok from heat and fold in the egg, dark green parts of the spring onions and cashews.

    Tip: SERVE WITH spring onion curls and soy sauce