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Golden brown broccoli cheddar rice cups in a muffin tin with melted cheese on top

High Protein High Fiber Broccoli Cheddar Rice Cups

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
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.