High Protein High Fiber Broccoli Cheddar Rice Cups Recipe
These High Protein High Fiber Broccoli Cheddar Rice Cups are a delicious and nutritious snack or light meal made with wholesome brown rice, fresh broccoli, sharp cheddar, and a blend of eggs and Greek yogurt to bind. Baked to golden perfection, they are packed with flavor and texture, perfect for meal prep or a grab-and-go option.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 12 cups 1x
- Category: Snack
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
Main Ingredients
- 2 cups cooked brown rice, cooled completely (refrigerated for at least 2 hours or overnight)
- 2 cups broccoli florets, finely chopped into pea-sized pieces, excess water squeezed out
- 1 cup shredded sharp cheddar cheese
- 1/2 cup grated Parmesan cheese
- 3 large eggs
- 1/2 cup plain Greek yogurt
- 1/4 cup chopped green onions
- 2 cloves garlic, minced
- 1 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp paprika
- Cooking spray
Instructions
- Preheat and prepare muffin tin: Preheat your oven to 375°F. Generously spray a 12-cup muffin tin with cooking spray, making sure to cover the tops between cups to prevent sticking.
- Mix dry ingredients: In a large mixing bowl, combine the cooled brown rice, finely chopped broccoli florets, shredded sharp cheddar cheese, and grated Parmesan cheese. Ensure the broccoli is chopped finely and excess moisture is squeezed out for even distribution.
- Whisk wet ingredients: In a separate bowl, whisk together the eggs, plain Greek yogurt, chopped green onions, minced garlic, salt, black pepper, and paprika until smooth with no visible yogurt lumps.
- Combine mixtures: Pour the egg mixture over the rice and broccoli mixture. Stir thoroughly until every grain is coated. The mixture should look slightly wet but should hold together when pressed.
- Fill muffin cups: Divide the mixture evenly among the 12 muffin cups, filling each about three-quarters full. Use the back of a spoon to press down firmly, compacting the mixture so it holds together when lifted.
- Bake: Bake the cups for 20-25 minutes until the tops are golden brown and firm to the touch. The edges should pull slightly away from the tin, and the centers should feel firm when gently pressed. Avoid overbaking to prevent drying out.
- Cool and remove: Let the cups cool in the tin for 5 minutes. Then run a butter knife around each edge to loosen and transfer them to a wire rack. Allow to cool for an additional 5-10 minutes before storing or serving.
Notes
- Make sure the brown rice is fully cooled and cold to prevent soggy texture.
- Finely chop the broccoli and squeeze out excess moisture to avoid watery rice cups.
- Press mixture firmly into muffin cups to ensure they hold their shape after baking.
- These cups can be stored in the refrigerator for up to 4 days and reheated in the oven or microwave.
- They also freeze well; thaw and reheat as needed for convenient meal prep.
- Customize with additional spices or mix-ins like cooked chicken or other vegetables for variety.
Keywords: broccoli cheddar rice cups, high protein, high fiber, healthy snack, baked rice cups, meal prep, gluten free
