0 from 42 votes
Broccoli Bites
In this recipe, egg bites meet cheesy broccoli casserole in a hand-held broccoli rice bite.
Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 8 broccoli cups
Calories: 167 kcal
Course:
Side Dish , Appetizer , Snacks
Cuisine:
American
Ingredients
- 2 cups cooked rice white or brown rice
- 2 cups broccoli florets
- 2 eggs
- 2 ounces spreadable cream cheese about ¼ cup
- 1 cup shredded cheddar cheese
- 3 tablespoons sour cream
- 2 tablespoons grated Parmesan cheese
- ½ teaspoon dry mustard powder
- ½ teaspoon garlic powder
- salt and black pepper to taste
Instructions
- Preheat oven to 375°F.
- Bring a medium pot of water to a boil. Add broccoli and cook until tender-crisp, about 3-4 minutes. Drain very well and chop into small pieces. Cool completely.
- Combine all ingredients in a bowl.
- Grease a muffin tin very well or line with muffin liners (*see note). Gently divide the rice mixture over 8 muffin wells.
- Bake 20-25 minutes or until set and browned on top.
- Gently run a knife around the edges of each broccoli rice cup to loosen. Let cool in the pan at least 5 minutes before removing from the pan.
Cup of Yum
Notes
- Option:
- If you have extra cheese, cut into ½-inch cubes and press into the center of each bite.
- Option: If you have extra cheese, cut into ½-inch cubes and press into the center of each bite.
- Make sure all of the pieces are cut small so the bites stay together while they bake.
- Grease the muffin tins very well or use silicone or parchment liners, since the rice can make these really stick!
- For best results, avoid overbaking broccoli bites. When pulled from the oven, they will continue to cook a little (this is called carryover cooking).
- If you've greased the pan instead of using liners, run a butter knife along the edges of the cups while they're still warm and let them cool before removing from the package.
- Keep leftover cheesy broccoli bites in a covered container in the refrigerator for up to 4 days. Enjoy them as-is or reheat.
- Wrap individual broccoli bites in plastic wrap and freeze them in a zippered bag for up to 4 weeks. Allow them to thaw in the refrigerator before serving.
Nutrition Information
Serving
1g
Calories
167
(8%)
Carbohydrates
14g
(5%)
Protein
7g
(14%)
Fat
9g
(14%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Trans Fat
0.004g
Cholesterol
65mg
(22%)
Sodium
140mg
(6%)
Potassium
130mg
(4%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
466IU
(9%)
Vitamin C
20mg
(22%)
Calcium
133mg
(13%)
Iron
0.5mg
(3%)
Nutrition Facts
Serving: 8broccoli cups
Amount Per Serving
Calories 167
% Daily Value*
| Serving | 1g | |
| Calories | 167 | 8% |
| Carbohydrates | 14g | 5% |
| Protein | 7g | 14% |
| Fat | 9g | 14% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.004g | 0% |
| Cholesterol | 65mg | 22% |
| Sodium | 140mg | 6% |
| Potassium | 130mg | 3% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 466IU | 9% |
| Vitamin C | 20mg | 22% |
| Calcium | 133mg | 13% |
| Iron | 0.5mg | 3% |
* Percent Daily Values are based on a 2,000 calorie diet.