Low-carb Cheesy Broccoli Rice Cups
These cheesy broccoli rice cups are a delicious, low-carb alternative to traditional rice-based snacks. Made with cauliflower rice, eggs, and cheese, they are gluten-free, keto-friendly, and packed with fiber, protein, and healthy fats. Perfect for meal prep, these cups can be enjoyed as a snack, breakfast, or side dish.
Prep Time: 10 minutes
Cook Time: 25 minutes
Servings: 12 cups
Ingredients
Base Ingredients
2 cups cauliflower rice (fresh or frozen)
1 cup broccoli, finely chopped
1 cup cheddar cheese, shredded
¼ cup Parmesan cheese, grated
3 large eggs
¼ cup almond flour (for structure)
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon salt
¼ teaspoon black pepper
Optional Add-ins
½ teaspoon paprika (for a smoky flavor)
¼ teaspoon crushed red pepper flakes (for a little spice)
2 tablespoons chopped fresh parsley (for freshness)
Instructions:
Preheat Oven & Prepare Muffin Tin:
Preheat your oven to 375°F (190°C).
Grease a 12-cup muffin tin or line with silicone liners.
Cook the Cauliflower Rice:
If using fresh cauliflower rice, microwave for 3-4 minutes until tender.
If using frozen, thaw completely and squeeze out excess water using a clean towel.
Steam the Broccoli:
Lightly steam the chopped broccoli for 2-3 minutes until slightly tender.
Mix the Ingredients:
In a large bowl, combine cauliflower rice, broccoli, cheddar cheese, Parmesan cheese, eggs, almond flour, garlic powder, onion powder, salt, and black pepper.
Stir until well mixed.
Fill the Muffin Cups:
Evenly distribute the mixture into the prepared muffin tin.
Gently press the mixture down to form compact cups.
Bake:
Bake for 20-25 minutes or until the tops are golden brown and set.
Cool & Serve:
Let them cool in the pan for 5 minutes, then transfer to a cooling rack.
Serve warm or store for later use.
Tips for Success
Squeeze out moisture – Cauliflower rice holds a lot of water. Squeezing it out prevents soggy cups.
Use full-fat cheese – It melts better and adds rich flavor.
Make them crispy – Broil for the last 2 minutes for a crunchy top.
Make-ahead friendly – Store in the fridge for up to 5 days or freeze for up to 3 months.
Nutritional Information (Per Cup)
Calories: ~80 kcal
Protein: ~5g
Fat: ~6g
Carbs: ~3g
Fiber: ~1g
Net Carbs: ~2g
Serving Suggestions
Pair with avocado slices for extra healthy fats.
Serve with a dollop of Greek yogurt or a sugar-free dipping sauce.
Enjoy as a side dish with grilled chicken or fish for a balanced meal.