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Cheesy Broccoli Rice Cups | Healthy, Kid-Friendly & Perfect for Meal Prep)

Cheesy broccoli rice cups

Cheesy broccoli rice cups are a versatile, bite-sized appetizer or side dish combining fluffy rice, tender broccoli, and melted cheese, baked to golden perfection in muffin tins. They are ideal for meal prep, parties, or feeding picky eaters.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Appetizer
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

  • Quick-cooking rice e.g., Minute Rice: 1 cup (240 mL)
  • vEGETABLE broth: 1 cup 240 mL
  • Frozen chopped broccoli thawed and drained: 1 bag (16 oz, 454 g)
  • Shredded Cheddar cheese: 1 cup 113 g, divided
  • Buttermilk salad dressing: 1/4 cup 60 mL
  • Eggs: 2 lightly beaten
  • Nonstick cooking spray: for greasing muffin tins
  • Optional: Grated Parmesan cheese for topping

Equipment

  • Muffin tin (standard or mini)
  • Nonstick cooking spray or silicone liners
  • Large mixing bowl
  • Measuring cups and spoons
  • Whisk or fork
  • Ice cream scoop (optional, for even filling)

Method
 

  1. Preheat oven to 350°F (175°C). Coat 8 to 16 muffin cups with nonstick cooking spray.
  2. Prepare rice according to package directions, substituting vegetable broth for water.
  3. Let it cool slightly.
  4. In a large bowl, combine the cooked rice, thawed and drained broccoli, 1/2 cup of the Cheddar cheese, buttermilk dressing, and beaten eggs. Stir until well blended.
  5. Spoon the mixture evenly into the prepared muffin cups. Top each with the remaining 1/4 cup of Cheddar cheese.
  6. Bake for 25–30 minutes, or until the tops are golden brown and the edges are slightly crispy.
  7. Allow to cool for 5 minutes before removing from the pan. Gently run a knife around the edges to loosen if needed.

Notes

Safety Notes: Ensure eggs are fully cooked. Use oven mitts when handling hot tins. Cool cups slightly before removing to prevent sticking.
Substitutions: Use brown rice, cooked rice, or leftover rice. Substitute buttermilk dressing with ranch or sour cream. Swap Cheddar for Monterey Jack or mozzarella.
Storage: Store in an airtight container in the refrigerator for up to 4 days. Freeze individually wrapped cups for up to 3 months; reheat in microwave or toaster oven.
Pro Tips: For extra flavor, add a pinch of garlic powder or mustard. Use an ice cream scoop for uniform portions. Avoid overbaking—carryover cooking continues after removal from oven.