It is Monday morning and your schedule is already packed. You need a quick, healthy lunch that actually keeps you full. These Broccoli Cheddar Rice Cups are the perfect solution for your busy week.
They are packed with protein and fiber to fuel your day. Your kids will love the cheesy, golden crust on every bite. It is a simple way to get more greens into your routine.
Why You’ll Love This Recipe
This recipe is a total lifesaver for anyone who loves smart meal prep. You can make a big batch on Sunday for easy weekday lunches. They are budget-friendly and use simple staples you likely already have.
The combination of brown rice and broccoli creates a satisfying texture. Blended cottage cheese adds a secret protein boost without changing the flavor. It is a healthy reset dish that feels like comfort food.
Simple Method
Making these cups is incredibly straightforward and beginner-friendly. You just mix your ingredients in one large bowl and bake. There is no complicated technique required for perfect results.
Using a muffin tin makes the portions perfectly even every time. Even if you are new to cooking, you can master this. You will love how quick and easy the cleanup is afterward.
Ingredients You’ll Need
These cups rely on wholesome pantry staples and fresh produce. Everything works together to create a balanced, nutritious bite.
- 2 cups cooked brown rice
- 2 cups finely chopped broccoli florets, lightly steamed
- 1 cup low-fat cottage cheese, blended smooth
- 1/2 cup liquid egg whites
- 1.5 cups shredded sharp cheddar cheese, divided
- 1/4 cup non-fat Greek yogurt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon kosher salt
- 1/4 teaspoon cracked black pepper
Step-by-Step Directions
- Preheat the oven to 375°F (190°C) and generously coat a standard 12-cup muffin tin with non-stick cooking spray.
- In a large mixing bowl, combine the cooked brown rice and steamed broccoli florets.
- In a separate bowl, whisk together the blended cottage cheese, liquid egg whites, Greek yogurt, garlic powder, onion powder, salt, and pepper until uniform.
- Fold the wet mixture and 1 cup of the shredded cheddar cheese into the rice and broccoli until thoroughly incorporated.
- Spoon the mixture into the prepared muffin tin, filling each cup to the top and pressing down firmly with the back of a spoon to pack.
- Sprinkle the remaining 1/2 cup of shredded cheddar cheese evenly over the tops of the 12 cups.
- Bake for 22 to 25 minutes, or until the cheese is bubbling and the internal structure is set.
- Remove from the oven and allow to rest in the pan for at least 10 minutes to ensure structural integrity before extraction.
Best Ways to Enjoy It
Serve these cups warm for a tender and creamy interior. They pair beautifully with a fresh garden salad or a bowl of soup. You can also enjoy them cold straight from the fridge.
Pack them into glass containers for easy weekday lunches at the office. They are also great as a quick after-school snack for hungry kids. Add a dollop of sour cream for extra richness.
How to Store Leftovers
Store your Broccoli Cheddar Rice Cups in an airtight container in the fridge. They will stay fresh and delicious for up to four days. This makes them ideal for your weekly meal planning.
To reheat, simply pop them in the microwave for 30-45 seconds. For a crispier finish, use an air fryer at 350°F for five minutes. You can also freeze them for up to two months.
Recipe Tips
- Don’t skip the 10-minute resting time after baking.
- Pack the mixture tightly into the tin to prevent crumbling.
- Use sharp cheddar for the boldest cheese flavor.
- Blender the cottage cheese until it is completely smooth first.
- Steam the broccoli just until tender-crisp for the best texture.
- Lightly grease the muffin tin even if it is non-stick.
- Make a double batch to keep your freezer stocked.
Easy Flavor Ideas
- Swap cheddar for pepper jack for a spicy kick.
- Add cooked crumbled bacon for a smoky flavor profile.
- Use cauliflower rice to lower the carbohydrate count.
- Stir in some diced bell peppers for a colorful spring twist.
- Add a pinch of smoked paprika for extra depth.
Common Questions
Can I use white rice instead?
Yes, white rice works perfectly well in this recipe. Just keep in mind it will have slightly less fiber than brown rice. The texture will be a bit softer but still delicious.
Why do I need to blend the cottage cheese?
Blending the cottage cheese creates a smooth, creamy binder for the cups. It helps the ingredients hold together without large chunks of cheese. It also hides the texture from picky eaters.
I hope these rice cups make your busy week feel a little easier. They are such a cozy and satisfying way to stay on track with your goals. Happy cooking!
— Katie Wood
High Protein High Fiber Broccoli Cheddar Rice Cups
Ingredients
- 2 cups cooked brown rice
- 2 cups finely chopped broccoli florets, lightly steamed
- 1 cup low -fat cottage cheese, blended smooth
- 1/2 cup liquid egg whites
- 1.5 cups shredded sharp cheddar cheese, divided
- 1/4 cup non -fat Greek yogurt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon kosher salt
- 1/4 teaspoon cracked black pepper
Instructions
- Preheat the oven to 375°F (190°C) and generously coat a standard 12-cup muffin tin with non-stick cooking spray.
- In a large mixing bowl, combine the cooked brown rice and steamed broccoli florets.
- In a separate bowl, whisk together the blended cottage cheese, liquid egg whites, Greek yogurt, garlic powder, onion powder, salt, and pepper until uniform.
- Fold the wet mixture and 1 cup of the shredded cheddar cheese into the rice and broccoli until thoroughly incorporated.
- Spoon the mixture into the prepared muffin tin, filling each cup to the top and pressing down firmly with the back of a spoon to pack.
- Sprinkle the remaining 1/2 cup of shredded cheddar cheese evenly over the tops of the 12 cups.
- Bake for 22 to 25 minutes, or until the cheese is bubbling and the internal structure is set.
- Remove from the oven and allow to rest in the pan for at least 10 minutes to ensure structural integrity before extraction.
