The Quick Fried Rice Recipe that Gets Your Kids Eating FIVE Veggies Without Realising!

I love a recipe that mixes up different vegetables and makes them all scrumptious and hard to resist. And this fried rice recipe fits the bill perfectly. It’s so clever, it’s not actually using rice AT ALL. What is this sorcery you ask? Cauliflower rice that’s what!

Heres’ a recipe the whole family can enjoy. On the table in just 10 minutes, it’s a brilliant fried rice recipe that will not only have the kids gobbling five vegetable types without even noticing, but they’ll be getting some delicious seafood in too! Hands down, this is a dinnertime win for sure.

Cauliflower rice for a winning healthier rice option!

Ditch carb-laden white rice in favour of cauliflower rice and you’ll be amazed at how similar they are in texture (and the kids might not even notice you’ve switched them out) and how easy it is to cook.

Cauliflower rice is available commercially in at your local supermarket but it’s also super easy to make yourself. Simply take a head of cauliflower, cut it into florets and pop them into a food processor, pulsing it until it resembles rice grains. It’s that easy! PLUS you can freeze what you don’t use for later.

Prawn & Cauliflower fried rice recipe


  • 12 Tropic Co Australian Raw Whole Tiger Prawns, peeled with tails intact
  • 2 cups of cauliflower rice
  • ½ cup frozen peas
  • ½ cup frozen corn kernels
  • ½ red capsicum, diced
  • 1 carrot, finely diced
  • 2 spring onions, white parts finely sliced
  • 1-2 cloves garlic, minced
  • 1-2 tbsp dark soy sauce
  • 1 tbsp extra virgin olive oil
  • 1 egg, whisked
  • Sesame seeds, for topping


  1. Heat the oil in a wok on high heat. Add the prawns and garlic and cook for 3-4 minutes or until cooked through (they’ll turn white/pink and opaque in colour). Remove the prawns from the wok and set them aside.
  2. Add the cauliflower rice, peas, corn kernels, diced capsicum, diced carrot and sliced spring onions and cook for 2-3 minutes. Using a spatula or wooden spoon, move the vegetable mixture to one side of the wok and drizzle a little extra olive oil into the base and add in the whisked egg. Fold the egg into the mixture to combine and add soy sauce.  Stir the mixture together until combined for 30-60 seconds. Remove from heat.
  3. Divide up fried rice mixture between bowls and top with the cooked prawns and a sprinkle of sesame seeds.

This is an original recipe created by Susie Burrell for Tropic Co.

fried rice recipe
FIVE kinds of vegetables and topped with delicious garlic prawns, this fried rice recipe ticks all the boxes! Source: Supplied

Curious about how much seafood we should be eating?

Australians are encouraged to eat two to three servings of seafood each week. One adult serve of seafood = 150g and one child (up to age 6) serve of seafood = 75g.

Not only does seafood taste great, but it’s also actually really good for you! Seafood is full of natural vitamins and minerals including vitamin D, B-complex vitamins, and vitamin B – which influence metabolism, concentration, energy production and overall wellbeing. It’s also brilliant for your skin, joint and heart health with those omega-3 fatty acids in seafood reducing your risk of cardiovascular events such as heart attacks and strokes. So your heart will heart seafood too!

mum central
Aussies should be aiming for eating 2 to 3 serves of seafood a week! Source: Bigstock

So there you have it, a brilliant fried rice recipe to get you and your family eating a few more vegetables AND a serving of seafood. Winner, winner, cauliflower rice dinner!

Do you seafood often? We’d love to hear of your favourite recipes or ways to cook and serve it – feel free to leave a comment below to inspire others to eat more seafood!

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Avatar of Lexi Klaebe

South Australian mum and self proclaimed foodie, Lexi can most days be found in the kitchen, apron tied firm and armed with a whisk or wooden spoon!

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