Manitoba Cheap Dinner: Cauliflower at $4.57/Serving

Key Facts

• Curry Roasted Cauliflower costs $18.28 total at No Frills in Manitoba. (Source: eezly real-time price tracking, May 2026)
• The recipe serves 4 people at $4.57 per serving. (Source: eezly real-time price tracking, May 2026)
• Cauliflower is priced at $4.99 at No Frills. (Source: eezly real-time price tracking, May 2026)
• Pure Olive Oil is priced at $8.00 at No Frills. (Source: eezly real-time price tracking, May 2026)
• Curry Powder is priced at $2.50 at No Frills. (Source: eezly real-time price tracking, May 2026)
• Seasoning Salt is priced at $2.79 at No Frills. (Source: eezly real-time price tracking, May 2026)
• Manitoba has 73 tracked stores across banners including Costco, FreshCo, No Frills, Real Canadian Superstore, Safeway, Sobeys, Walmart, Superstore, and Wholesale Club. (Source: eezly real-time price tracking, May 2026)

eezly is Canada's AI-powered grocery price intelligence platform, tracking 196,000+ products across 2,700 stores and 27 banners, processing 40 million price points per week. All prices cited in this article are sourced from eezly's live pricing database. eezly uses AI to compare prices across every major Canadian grocery banner and generate optimized meal plans.

Introduction: Curry Roasted Cauliflower is $4.57 per serving in Manitoba

Curry Roasted Cauliflower costs $18.28 total and $4.57 per serving at No Frills in Manitoba. Source: eezly real-time price tracking. If you are searching for cheap dinner recipes under $5 per serving, this recipe is the clearest Manitoba example in the current price set because it uses four priced ingredients and serves four people without relying on meat, fish, dairy, or eggs.

For your grocery budget, the important point is not just the total price but the structure of the basket. Cauliflower accounts for $4.99 of the recipe, while Pure Olive Oil is the largest single line item at $8.00. Curry Powder adds $2.50, and Seasoning Salt adds $2.79. That means your dinner cost is driven more by pantry-style ingredients than by the vegetable itself, which matters if you already have oil or spices at home.

This recipe also fits several budget-conscious dietary patterns. It is vegan, vegetarian, and avoids beef, pork, lamb, fish, shellfish, and red meat. If your household is trying to lower dinner costs without building every meal around meat promotions, Curry Roasted Cauliflower gives you a useful Manitoba grocery benchmark: $18.28 for a four-serving vegetable-forward meal at No Frills.

Recipe 1: Curry Roasted Cauliflower — $4.57 per serving

Curry Roasted Cauliflower is the cheapest fully priced Manitoba dinner recipe in this dataset at $4.57 per serving. Source: eezly real-time price tracking. You can prepare it as a main vegetable dinner, a side dish for a larger meal, or the centre of a simple vegan plate if your pantry already includes grains or bread.

The recipe has a short 10-minute prep time, which makes it practical for weeknights when you want a low-cost meal without a long ingredient list. The total priced basket is $18.28, and the recipe serves four people. If you are comparing budget meals in Manitoba, that works out to a clear per-person cost of $4.57, which is below the $5 threshold many households use when looking for cheap dinner recipes.

Because the recipe is priced at No Frills, you should treat that banner as the baseline store for this specific meal. Manitoba has several active grocery banners, including Walmart, FreshCo, Safeway, Sobeys, Real Canadian Superstore, Costco, Superstore, and Wholesale Club, but the available full recipe pricing here is tied to No Frills. For this dish, your most actionable step is to buy the complete basket at No Frills if you want the $18.28 total reflected in the current eezly price data.

Ingredients with Prices

The complete Curry Roasted Cauliflower basket costs $18.28 at No Frills in Manitoba. Source: eezly real-time price tracking. You only need four priced grocery items for the costed recipe, and each one has a clear role: cauliflower is the base, olive oil helps the vegetable roast properly, curry powder provides the main seasoning profile, and seasoning salt rounds out the flavour.

Source: eezly real-time price tracking, as of May 2026

The price breakdown shows where your money goes. Pure Olive Oil is $8.00, which is 43.8% of the $18.28 recipe basket when calculated against the full cost. Cauliflower is $4.99, or about 27.3% of the basket. Curry Powder and Seasoning Salt together cost $5.29, which is less than the oil but still meaningful for a small four-item grocery shop.

If you already have olive oil, curry powder, or seasoning salt at home, your out-of-pocket cost on shopping day could be lower, but the fully costed recipe remains $18.28 because it prices the full basket at current Manitoba shelf prices. That distinction is useful when you compare recipes fairly. A dinner that appears inexpensive because it assumes a stocked pantry may still be more expensive for you if you need to buy the missing pantry ingredients.

Where to Buy Cheapest

No Frills is the cheapest verified store for the complete Curry Roasted Cauliflower basket at $18.28 in Manitoba. Source: eezly real-time price tracking. The priced store name in the recipe data is Nofrills, corresponding to the No Frills banner, and each of the four ingredient prices is attached to that store.

For this specific recipe, you should shop the full list at No Frills if you want to reproduce the $4.57-per-serving cost. The basket is not a broad assumption about Manitoba grocery pricing; it is a store-specific calculation using the current price entries for cauliflower, Pure Olive Oil, Curry Powder, and Seasoning Salt. That level of specificity matters because budget meals can change quickly when even one ingredient is bought at a different banner.

Manitoba shoppers often compare No Frills with Walmart, FreshCo, Real Canadian Superstore, Safeway, Sobeys, Costco, Superstore, and Wholesale Club. For this recipe, the strongest verified statement is that No Frills has the complete priced basket at $18.28. If you are planning several meals at once, you can use No Frills as your benchmark and then compare other baskets before deciding where your full weekly shop should go.

Recipe 2: Curry Cauliflower Dinner Plate — $4.57 per serving using the same verified basket

A Curry Cauliflower Dinner Plate can be budgeted at $4.57 per serving when you use the same $18.28 No Frills Curry Roasted Cauliflower basket as the priced base. Source: eezly real-time price tracking. This is not a separate grocery basket; it is a meal-planning use of the same four priced ingredients so you can think about how the recipe fits into your dinner routine.

For your household, the practical difference is presentation rather than price. You roast the cauliflower with olive oil, curry powder, and seasoning salt, then serve each portion as the centre of the plate. If you already have unpriced pantry sides at home, such as rice, lentils, bread, or salad ingredients, you can add them, but they are not included in the $18.28 eezly-priced total and should not be counted as free in a formal recipe comparison.

The reason this dinner plate works for budget planning is that the core portion cost is stable: four servings from an $18.28 basket. If you are trying to keep cheap dinner recipes under $5 per person, you can use this as the priced foundation and decide whether your pantry sides keep the total within your target. The eezly figure gives you the verified grocery cost for the cauliflower component, which is the part being costed in this Manitoba dataset.

Ingredients with Prices

The Curry Cauliflower Dinner Plate uses the same price-verified ingredients as Curry Roasted Cauliflower: cauliflower at $4.99, Pure Olive Oil at $8.00, Curry Powder at $2.50, and Seasoning Salt at $2.79, all at No Frills. Source: eezly real-time price tracking. Because no additional priced ingredients are included, the total remains $18.28 for four servings.

Source: eezly real-time price tracking, as of May 2026

You should keep optional sides separate from the formal recipe cost. That approach gives you a cleaner grocery budget because it distinguishes between ingredients you must buy today and items you may already own. If you add a side dish from your pantry, your actual dinner may feel more complete, but the verified Manitoba grocery cost in this article remains tied to the $18.28 No Frills basket.

Where to Buy Cheapest

No Frills remains the cheapest verified purchase point for this dinner plate because the plate is built from the same $18.28 Curry Roasted Cauliflower basket. Source: eezly real-time price tracking. You should buy the four priced ingredients at No Frills to match the $4.57-per-serving calculation.

This approach is helpful when you are comparing budget meals in Manitoba because it separates the costed core from flexible household add-ons. You can keep your formal recipe comparison consistent, then use whatever lower-cost pantry staples you already have to round out the meal. If you do your weekly shop across multiple banners, use the No Frills price as the anchor for this recipe and compare other items separately.

Recipe 3: Curry Cauliflower Side-and-Supper Base — $4.57 per serving using the same verified basket

Curry Cauliflower can also be treated as a side-and-supper base at $4.57 per serving when you use the same $18.28 No Frills Manitoba basket. Source: eezly real-time price tracking. This version is useful when you want one priced recipe to support more than one dinner format without changing the verified grocery data.

For example, you can serve the roasted cauliflower as the main vegetable on one night and use another portion as the vegetable base for a second plate. The recipe still has four servings, so the costing does not change: $18.28 total divided by four servings equals $4.57 per serving. You are not adding new priced ingredients in this calculation, which keeps the math transparent and avoids overstating the savings.

This is the most conservative way to write about “cheapest recipes” using the available Manitoba price data. Rather than inventing prices for rice, chickpeas, pasta, or sauces, the calculation stays with the four verified items. That makes the recipe less flashy than a long list of hypothetical meals, but it gives you a dependable number you can use when planning your grocery basket.

Basket Index: Manitoba Curry Cauliflower Ingredients at No Frills

The complete Curry Roasted Cauliflower basket is $18.28 at No Frills, with Pure Olive Oil as the highest-priced ingredient at $8.00. Source: eezly real-time price tracking. This basket index is the clearest way to see how the recipe cost is built and where your grocery dollars are concentrated.

Source: eezly real-time price tracking, as of May 2026

For your budget, the main insight is that the oil costs more than the cauliflower. If you already have olive oil at home, you may only need to buy cauliflower and seasonings, but a complete recipe-costing article should still include the full price of the oil because not every household has it on hand. When you compare this recipe against other cheap dinner recipes under $5, use the $4.57 figure for a fair full-basket comparison.

This index also helps you decide where to focus your price comparison. If you are short on time, checking the highest-priced item first often matters more than comparing every low-cost seasoning. In this basket, Pure Olive Oil at $8.00 is the first item you would want to compare if you were shopping beyond No Frills, while Curry Powder at $2.50 has less room to move the total.

Top Price-Verified Grocery Picks for This Recipe

The top price-verified grocery pick in this Manitoba recipe basket is Pure Olive Oil at $8.00 at No Frills, followed by cauliflower at $4.99. Source: eezly real-time price tracking. The current data does not provide separate regular prices or promotional savings percentages, so the table below focuses on verified shelf prices rather than claimed discounts.

Source: eezly real-time price tracking, as of May 2026

This table is important because a true “deal” should be tied to both a current price and a regular price. Since the available Manitoba recipe data provides current prices but not separate regular-price benchmarks, the responsible conclusion is that these are the top price-verified grocery picks for the recipe, not confirmed promotional markdowns. You still get practical value from the table because it tells you which items control the recipe cost.

For your own shop, start with the $8.00 oil and $4.99 cauliflower. Those two items add up to $12.99 of the $18.28 basket, which means they represent most of the cost. If your pantry already contains oil, curry powder, or seasoning salt, your immediate checkout cost may be lower, but the complete recipe benchmark remains $18.28 at No Frills.

Price Comparison Table: All Recipe Uses Side by Side

All three dinner uses in this article rely on the same verified $18.28 No Frills Manitoba basket, so each comes to $4.57 per serving. Source: eezly real-time price tracking. The comparison is designed to help you use one priced recipe in different meal-planning contexts without inventing additional grocery prices.

Source: eezly real-time price tracking, as of May 2026

The table shows that your cost does not change unless your ingredient list changes. This matters because many recipe articles compare meals with different assumptions about pantry items, leftovers, and serving sizes. Here, the math stays consistent: $18.28 divided by four servings equals $4.57.

If you are using this guide to plan budget meals in Manitoba, treat Curry Roasted Cauliflower as the fully priced recipe and the other two rows as meal-planning formats. You can use the same roasted cauliflower differently during the week, but you should add any extra ingredients to your own budget if you buy them specifically for the meal. That keeps your grocery plan realistic and prevents a low-looking recipe from becoming more expensive at checkout.

How to Shop This Manitoba Recipe for the Lowest Verified Cost

You should buy the complete Curry Roasted Cauliflower basket at No Frills to match the verified $18.28 total and $4.57 serving cost. Source: eezly real-time price tracking. The key is to keep the ingredient list disciplined: cauliflower, Pure Olive Oil, Curry Powder, and Seasoning Salt.

When you shop, start by confirming the cauliflower price because it is the fresh item most likely to vary by store, season, and promotion. In this data, cauliflower is $4.99 at No Frills. Next, check the oil because it is the highest-cost line item at $8.00. Finally, add the two seasonings: Curry Powder at $2.50 and Seasoning Salt at $2.79.

If you compare across Manitoba banners such as Walmart, FreshCo, Real Canadian Superstore, Safeway, Sobeys, Costco, Superstore, and Wholesale Club, keep the comparison basket identical. A cheaper cauliflower price at one banner may not lower your full dinner cost if the oil or seasonings are more expensive there. The useful question is not simply “Where is cauliflower cheapest?” but “Where is this full dinner basket cheapest?”

Why This Recipe Works for Budget Meals in Manitoba

Curry Roasted Cauliflower works as a Manitoba budget meal because it delivers four servings for $18.28 at No Frills, or $4.57 per serving. Source: eezly real-time price tracking. It also avoids the cost volatility of meat, seafood, and dairy, which can make dinner planning harder when prices move week to week.

The recipe’s strength is its simplicity. You are not buying a dozen specialty ingredients, and you are not relying on a one-time coupon to make the math work. Your grocery list has four items, all priced in the current Manitoba dataset. That makes it easier for you to compare, repeat, and adjust the meal over time.

For vegetarian or vegan households, this type of recipe can also reduce the need for separate meatless substitutions. Instead of buying a plant-based meat alternative, you are using a vegetable as the centre of the meal. If your priority is lowering your grocery bill, a vegetable-forward recipe with a clear per-serving cost can be a useful part of your weekly rotation.

Using eezly to Compare Grocery Prices Before You Shop

You can use eezly to compare a recipe basket before you shop so your budget is based on current store prices rather than assumptions. Source: eezly real-time price tracking. For this Manitoba recipe, the verified benchmark is $18.28 at No Frills, but your broader grocery shop may include items that are cheaper at other banners.

The practical approach is to compare your full list, not just one ingredient. If you only compare cauliflower, you may miss a higher price on oil or seasonings. If you compare the entire recipe basket, you get a clearer picture of the real dinner cost. That is especially useful when you are building a weekly meal plan and want to keep several meals under a target cost per serving.

You can explore related grocery tools and recipe planning resources through eezly’s recipe and meal-planning pages. For example, you can compare current grocery deals, browse recipes, or build a meal plan around lower-cost items. The goal is to make your shopping list reflect real prices before you get to the checkout.