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High Protein High Fiber Broccoli Cheddar Rice Cup

High Protein High Fiber Broccoli Cheddar Rice Cups in muffin tin golden brown and ready to serve
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These delicious High Protein High Fiber Broccoli Cheddar Rice Cups are packed with nutrients, easy to make, and perfect for meal prep. Each serving provides 14g protein and 5g fiber.

Ingredients

Scale
  • 1 cup brown rice, cooked and cooled (from about 1/3 cup uncooked)
  • 1 cup broccoli florets, finely chopped
  • 1 cup sharp cheddar cheese, shredded
  • 1/2 cup Greek yogurt, plain
  • 2 large eggs, room temperature
  • 1/4 cup onion, finely diced
  • 2 cloves garlic, minced
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon paprika
  • Cooking spray

Instructions

  1. Preheat your oven to 375°F (190°C). Generously spray a standard 12-cup muffin tin with cooking spray.
  2. In a large mixing bowl, whisk together the eggs and Greek yogurt until completely smooth with no lumps.
  3. Add the cooked brown rice, chopped broccoli, shredded cheddar cheese, diced onion, and minced garlic to the bowl. Sprinkle in the salt, black pepper, and paprika.
  4. Mix everything thoroughly with a large spoon until the ingredients are evenly distributed and the rice is fully coated with the egg mixture.
  5. Spoon the mixture into the prepared muffin tin, filling each cup about three-quarters full. Press down gently on each cup to compact the mixture slightly.
  6. Bake for 20-25 minutes, or until the tops are golden brown and a toothpick inserted into the center comes out clean.
  7. Let the rice cups cool in the muffin tin for 5 minutes, then run a butter knife around the edge of each cup and gently lift them out onto a wire rack to cool completely.

Notes

  • Use day-old cooked brown rice for best texture. Fresh rice works if cooled completely and spread on a baking sheet first.
  • Shred cheese from a block rather than using pre-shredded for creamier texture without anti-caking agents.
  • Press mixture firmly into muffin cups to help them hold their shape better.
  • Don’t skip the 5-minute cooling time or the cups will fall apart when removed from the tin.
  • Recipe makes 12 rice cups total, which equals 6 servings of 2 cups each.

Nutrition

Find it online: https://www.benefitiany.com/high-fiber-broccoli-cheddar-rice-cup/