Cheesy Broccoli Rice Cups
These Cheesy Broccoli Rice Cups are a delicious, bite-sized way to enjoy a comforting mix of tender rice, cheesy goodness, and nutritious broccoli. Baked to golden perfection, they make a great snack, appetizer, or side dish. Perfect for meal prep, lunchboxes, or even a fun way to get kids to eat more veggies!
Ingredients:
(Makes 12 muffin-sized cups)
For the Rice Cups:
2 cups cooked rice (white or brown)
1 ½ cups fresh or frozen broccoli, finely chopped
1 cup shredded cheddar cheese
½ cup grated Parmesan cheese
2 large eggs
¼ cup milk
½ tsp garlic powder
½ tsp onion powder
½ tsp salt
¼ tsp black pepper
½ cup breadcrumbs (optional, for extra crispiness)
Cooking spray or butter (for greasing muffin tin)
Instructions:
1. Preheat Oven & Prep Muffin Tin:
Preheat oven to 375°F (190°C).Grease a 12-cup muffin tin with cooking spray or butter.
2. Prepare the Mixture:
In a large bowl, mix together cooked rice, chopped broccoli, cheddar cheese, Parmesan, garlic powder, onion powder, salt, and pepper.In a small bowl, whisk eggs and milk, then pour into the rice mixture.Stir until everything is evenly combined.
3. Fill & Bake:
Spoon mixture into each muffin cup, pressing down slightly.Sprinkle breadcrumbs on top if using.Bake for 20-25 minutes or until golden brown and set.
4. Cool & Serve:
Let the cups cool for 5 minutes before removing from the tin.Serve warm, garnished with extra cheese or fresh herbs if desired.
Nutritional Information
(Values may vary based on ingredients used.)
Calories: 120
Protein: 6g
Carbohydrates: 14g
Fat: 5g
Saturated Fat: 2g
Cholesterol: 35mg
Sodium: 180mg
Fiber: 1g
Sugar: 1g
Notes & Tips:
Make It Healthier: Use brown rice, quinoa, or cauliflower rice for extra fiber.
Want More Protein:Add cooked shredded chicken or turkey.
Extra Cheesy:Add mozzarella or pepper jack for a different flavor.
Storage: Store in an airtight container in the fridge for up to 4 days. Reheat in the oven or microwave.
Freezing Tip: Freeze in a single layer, then store in a freezer bag for up to 3 months. Reheat from frozen at 350°F for 10 minutes.
Time Breakdown:
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Common Questions & Answers:
Q: Can I use frozen broccoli?
A: Yes! Just thaw and drain excess moisture before chopping.
Q: Can I make this without eggs?
A: Yes, use flax eggs (1 tbsp flaxseed + 3 tbsp water per egg) or extra cheese as a binder.
Q: Can I use different cheeses?
A: Absolutely! Try Gruyere, Monterey Jack, or a spicy cheddar blend for variation.
Q: How do I keep them from falling apart?
A: Make sure to press the mixture firmly into the muffin cups so they hold their shape.