Cheesy Broccoli Rice Cups
Baked rice and broccoli muffin cups held together with egg and cheddar — great for lunchboxes and easy to make ahead.
Prep
15 min
Cook
20 min
Total
35 min
Yield
12 cups
Nutrition note
Rice provides energy; cheese and egg add protein. Broccoli contributes vitamin C and fiber.
Ingredients
- 12 cups (320 g) cooked rice, cooled
- 21 cup (90 g) broccoli, steamed and finely chopped
- 31 cup (110 g) grated cheddar
- 42 large eggs
- 51/4 cup (60 ml) milk
- 61/2 teaspoon dried oregano
Method
- 1
Heat oven to 190°C/375°F and grease a 12-hole muffin pan.
- 2
Mix rice, broccoli, cheese and oregano.
- 3
Whisk eggs and milk; stir into the rice mixture.
- 4
Press firmly into the muffin cups.
- 5
Bake for 18–20 minutes, until set and golden. Rest 5 minutes before removing.
Complete the Meal
Serve 2 cups with tomato wedges and fruit.
Allergens
Contains egg and dairy.
Ingredient Substitutions
- Use dairy-free cheese and fortified plant milk for dairy-free cups.
- Use finely chopped peas or cauliflower instead of broccoli.
Storage & Reheating
Refrigerate for up to 3 days.
Freezer Guidance
Freeze for up to 1 month; thaw and reheat thoroughly.
Picky-Eater Strategy
Offer one cup with very little broccoli and one with the full mixture to create a gentle progression.
Little Helper Job
Let your child press the mixture into the muffin cups.
Evidence-informed draft; pending review by a licensed pediatric dietitian before public health claims are made.