High Protein Broccoli Cheddar Rice Cups: Your Ultimate Meal Prep Hack

It is time for a healthy reset. You want comfort food. You want it to be easy. But you also want to feel amazing after eating it.

That is where these Broccoli Cheddar Rice Cups come in. They are warm. They are cheesy. They are packed with protein to keep you full for hours.

Why This Recipe Is a Winner

These cups are a total game changer for your meal prep routine. You get all the flavor of a classic casserole in one handheld bite. It is the perfect balance of whole grains and fresh veggies.

The secret is the blended cottage cheese. It adds a massive protein boost. You will never even know it is there. Your kids will devour these without realizing they are eating their greens.

How It Comes Together

Making these is as simple as it gets. You just mix everything in one big bowl. No fancy equipment is needed here. Even a total beginner can master this easy method.

The prep takes only 15 minutes. Most of that is just chopping your broccoli. Once they are in the oven, you can relax. Dinner or snacks are sorted for the week.

Ingredients You’ll Need

This recipe uses simple pantry staples you likely have right now. Fresh broccoli makes it pop. Sharp cheddar brings that bold, salty kick we all love.

• 2 cups cooked brown rice
• 2 cups finely chopped raw broccoli florets
• 1.5 cups shredded sharp cheddar cheese, divided
• 1 cup low-fat cottage cheese, blended smooth
• 3 large eggs, beaten
• 0.25 cup nutritional yeast
• 1 teaspoon garlic powder
• 0.5 teaspoon onion powder
• 0.5 teaspoon kosher salt
• 0.25 teaspoon black pepper

Step-by-Step

1. Preheat oven to 375°F (190°C) and liberally grease a 12-cup standard muffin tin with non-stick cooking spray.
2. In a large mixing bowl, combine the cooked brown rice and finely chopped broccoli florets.
3. Add the blended cottage cheese, beaten eggs, and 1 cup of the shredded cheddar cheese to the rice mixture.
4. Stir in the nutritional yeast, garlic powder, onion powder, salt, and black pepper until the mixture is uniform.
5. Spoon the mixture into the prepared muffin tin, filling each cup to the top and pressing down slightly with the back of a spoon to pack.
6. Sprinkle the remaining 0.5 cup of shredded cheddar cheese evenly over the tops of the 12 cups.
7. Bake for 22 to 25 minutes, or until the cheese is melted and the edges are golden brown.
8. Remove from the oven and allow the cups to cool in the tin for at least 5 to 10 minutes to ensure they set properly before removing.

Best Ways to Enjoy It

Serve these warm for the ultimate comfort meal. They pair perfectly with a fresh side salad. Or, grab two for a quick lunch on the go. They are great for a healthy reset lunch.

You can even serve them as a side dish. They go great with roasted chicken. Or, try them with a bowl of tomato soup. Your family will ask for these every single week.

How to Store Leftovers

These cups store like a dream. Place them in an airtight container in the fridge. They will stay fresh for up to four days. This makes them perfect for batch cooking.

You can also freeze them for later. Wrap them individually in plastic wrap. Place them in a freezer bag for up to three months. Just reheat in the microwave or air fryer.

Recipe Tips

• Grease your muffin tin very well to prevent sticking.
• Chop the broccoli very small so it cooks through evenly.
• Blend the cottage cheese until it is completely smooth.
• Pack the mixture tightly into the cups for a better shape.
• Let them cool in the pan so they do not fall apart.
• Use sharp cheddar for the most intense cheesy flavor.
• Make sure your rice is cooled before adding the eggs.

Ways to Switch It Up

• Swap brown rice for quinoa for a different texture.
• Add a pinch of red pepper flakes for some heat.
• Use smoked gouda instead of cheddar for a deep flavor.
• Mix in some diced ham for extra protein and saltiness.

Common Questions

Can I use frozen broccoli?

Yes, but thaw it and squeeze out all the water first. You do not want soggy rice cups. Fresh is always better for the best crunch.

Do I have to blend the cottage cheese?

Blending creates a creamy, uniform texture that acts as a binder. If you leave it chunky, the texture will be different. Most people prefer it blended smooth.

Can I make these dairy-free?

You can use vegan cheese and a dairy-free yogurt. However, the protein content will change. The cottage cheese is key for that high protein boost.

You are going to love having these ready in your fridge. Go make a batch right now!

— Jasmine

High Protein High Fiber Broccoli Cheddar Rice Cups

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 12 servings

Calories: 145

Ingredients Method

Ingredients

  

• 2 cups cooked brown rice
• 2 cups finely chopped raw broccoli florets
• 1.5 cups shredded sharp cheddar cheese, divided
• 1 cup low -fat cottage cheese, blended smooth
• 3 large eggs , beaten
• 0.25 cup nutritional yeast
• 1 teaspoon garlic powder
• 0.5 teaspoon onion powder
• 0.5 teaspoon kosher salt
• 0.25 teaspoon black pepper

Method

 

1. Preheat oven to 375°F (190°C) and liberally grease a 12-cup standard muffin tin with non-stick cooking spray.
2. In a large mixing bowl, combine the cooked brown rice and finely chopped broccoli florets.
3. Add the blended cottage cheese, beaten eggs, and 1 cup of the shredded cheddar cheese to the rice mixture.
4. Stir in the nutritional yeast, garlic powder, onion powder, salt, and black pepper until the mixture is uniform.
5. Spoon the mixture into the prepared muffin tin, filling each cup to the top and pressing down slightly with the back of a spoon to pack.
6. Sprinkle the remaining 0.5 cup of shredded cheddar cheese evenly over the tops of the 12 cups.
7. Bake for 22 to 25 minutes, or until the cheese is melted and the edges are golden brown.
8. Remove from the oven and allow the cups to cool in the tin for at least 5 to 10 minutes to ensure they set properly before removing.