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Golden brown broccoli cheddar rice cups in a muffin tin
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High Protein High Fiber Broccoli Cheddar Rice Cups

Prep Time15 minutes
Cook Time25 minutes
Total Time40 minutes
Servings: 12 servings
Calories: 145kcal

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.