Cheddar Broccoli Rice Cups
Savory, cheesy, and loaded with tender broccoli, these baked rice cups are a wholesome, protein-rich snack or meal. Quick to prepare and perfect for meal prep, they balance fiber, protein, and healthy fats in every bite.
Equipment
- 1 Large mixing bowl
- 8-cup muffin tin
- Ice cream scoop or large spoon
- Oven
Ingredients
- 1 cup quick-cooking rice or 2 cups cooked white/brown rice
- 1 cup chicken stock
- 10 oz frozen chopped broccoli thawed and squeezed dry
- ¾ cup shredded cheddar cheese divided
- ¼ cup ranch dressing homemade or store-bought
- 2 large eggs lightly beaten
- ½ teaspoon salt
- ¼ teaspoon freshly ground black pepper or to taste
Instructions
- Preheat Oven for Perfect Baking: Start by preheating your oven to 350°F (175°C). This ensures that the muffin tin will be at the ideal temperature when the rice cups go in, allowing them to cook evenly and develop a lightly golden, slightly crispy top. While the oven warms, prepare the other ingredients to streamline the process.
- Cook the Rice Base: In a medium saucepan, combine 1 cup of quick-cooking rice with 1 cup of chicken stock. Using stock instead of water infuses the rice with extra flavor. Bring the mixture to a gentle boil over medium heat, then reduce the heat to low. Cover and cook according to the rice package instructions, typically around 5 minutes. Once the rice is tender and fluffy, remove it from heat and let it sit covered for 2–3 minutes. Fluff with a fork to separate the grains, ensuring a light, airy texture for the rice cups.
- Prepare the Broccoli: While the rice cooks, take the 10-ounce box of frozen chopped broccoli out of the freezer and allow it to thaw completely. Once thawed, use a clean kitchen towel or paper towels to squeeze out any excess water. This step is crucial to prevent soggy rice cups and helps them hold their shape during baking. Chop any large florets into smaller, uniform pieces if needed for consistency.
- Combine the Ingredients: In a large mixing bowl, add the cooked rice and slightly cooled rice to avoid scrambling the eggs. Then, incorporate the broccoli, 1/2 cup of shredded cheddar cheese, 1/4 cup of ranch dressing, and the lightly beaten eggs. Sprinkle in 1/2 teaspoon of salt and freshly ground black pepper to taste. Using a spatula or large spoon, gently fold all the ingredients together until fully combined. Be careful not to overmix—the mixture should be evenly coated and cohesive but not mushy.
- Prepare the Muffin Tin: Generously grease an 8-cup muffin tin using butter, oil, or nonstick cooking spray. This prevents sticking and ensures the rice cups can be easily removed after baking. Optionally, you can lightly dust the muffin cups with a little extra shredded cheese for added crispiness on the edges.
- Portion the Rice Mixture: Using an ice cream scoop or a large spoon, divide the rice mixture evenly among the eight prepared muffin cups. Press each portion gently into the tin to compact slightly, giving each cup a uniform shape. This step ensures that the rice cups hold together well after baking.
- Top with Extra Cheddar: Sprinkle the remaining 1/4 cup of shredded cheddar cheese evenly over the tops of each rice cup. This creates a golden, melted, and slightly crispy cheese layer that adds flavor and visual appeal.
- Bake Until Golden and Crispy: Place the muffin tin in the preheated oven and bake for 25 minutes. Keep an eye on the rice cups towards the end of the baking time—they should be lightly browned on top, with the edges turning slightly crispy. The baking process not only heats the mixture through but also helps the eggs set, giving the rice cups structure and a firm, yet tender texture.
- Cool Before Serving: Once baked, remove the muffin tin from the oven and allow the rice cups to cool for 5 minutes. This helps them firm up further and makes them easier to remove from the muffin cups. Gently run a knife around the edges of each cup if needed, and carefully lift them out.
- Serve and Enjoy: These savory Baked Cheddar Broccoli Rice Cups can be enjoyed warm or at room temperature. They make a perfect side dish, healthy snack, or part of a meal prep routine. Optionally, serve with a small dollop of extra ranch dressing, hot sauce, or a sprinkle of fresh herbs like parsley for added flavor and presentation.
Notes
- Use quick-cooking rice for faster preparation, or substitute 2 cups of cooked white or brown rice for a heartier texture.
- Thaw and thoroughly drain the broccoli to prevent soggy rice cups.
- Eggs act as the binder—don’t skip them, or the cups may fall apart.
- Ranch dressing adds flavor and moisture, but feel free to use Greek yogurt mixed with herbs for a lighter alternative.
- Muffin tins should be well-greased to ensure easy removal.
- Leftover rice cups can be reheated in the oven or microwave without losing their shape.
