I love simple food that fills you up and gives you good fuel. My High-Protein High Fiber Broccoli Cheddar Rice Cup is one of those easy wins I make when I want comfort and protein in under five minutes. If you want a warm bake for the whole family, I also turn to a larger dish like my broccoli rice, cheese, and chicken casserole for nights when we need more.
My Dad James taught me to love quick bowls that comfort the soul. Mom Eva always packed similar cups for lunches, and Sister Jennifer still steals the last spoon.
What You’ll Need
- ½ cup cooked rice (white or brown)
- ¼ cup finely chopped broccoli (fresh or frozen)
- 2 tbsp shredded cheddar cheese
- 2 tbsp Greek yogurt
- Pinch of salt and black pepper (optional)
- 1 tbsp nutritional yeast (optional)
- Squeeze of lemon (optional)
My Trusted Kitchen Tools
I keep things simple. I use a small microwave safe bowl or a sturdy mug to warm the rice. A small spoon or fork works fine to stir and mash a touch. I also like a small grater for fresh cheddar and a tiny bowl for measuring. If I want more crisp or texture, I will use a hot skillet to brown the rice after I mix. When I test crunchy rice ideas, I also look back at my high-protein crispy garlic chicken fried rice post for tips on heat and timing.
Bringing It All Together
- Warm the cooked rice in a small bowl or mug.
- Stir in chopped broccoli and microwave 30–45 seconds until tender.
- Add shredded cheddar and stir to melt into the mixture.
- Fold in Greek yogurt gently until smooth and creamy.
- Season lightly with salt and pepper, if desired.
- Enjoy warm.
Making It Your Own (Swaps & Ideas)
I love this cup because it is a great base. You can swap and add without fuss.
- Protein swaps: Add a scoop of cooked chicken, turkey, canned tuna, or cooked beans for more protein.
- Grain swaps: Use cooked quinoa or farro instead of rice for extra fiber and bite.
- Cheese swaps: Try swiss, pepper jack, or a small crumble of feta for a different flavor.
- Dairy-free idea: Use a dairy free yogurt and a dairy free cheddar to keep it plant based.
- Veg swaps: Stir in frozen peas, chopped spinach, or diced bell pepper with the broccoli.
- Flavor lifts: Add a pinch of smoked paprika, a small clove of garlic powder, or a splash of hot sauce.
- Make it a meal: Stir in extra cooked veggies and proteins and press into a pan to bake for a fuller dish.
I like to layer flavors slowly. I taste as I go and add small bits until the cup feels just right.
How We Love to Serve It
We eat this cup on busy mornings and as a small lunch. I often serve it with a side salad or a hard boiled egg for a fuller plate. For a heartier dinner I place it next to a simple grilled chicken breast or silky roasted salmon. If I want a bold bowl, I will pair it with bright, charred corn and spicy crema, much like the flavors in my 30-minute street corn chicken rice bowl. That brings a playful, street-food note to the table.
A Few Tips For Success
Keep the steps easy and do not overthink them.
- Use rice that is already cooked and cooled. It warms faster and keeps a better texture.
- If you use frozen broccoli, chop it small and give it the full 30 to 45 seconds so it steams soft.
- Use fresh cheddar if you can. It melts better and adds a creamy lift.
- Greek yogurt makes the cup rich without extra oil. Fold it in off heat to keep the texture silky.
- Taste before you salt. Cheddar adds salt, so you may need less.
- If you like a little tang, a small squeeze of lemon brightens the whole cup.
- For a boost of savory umami, a sprinkle of nutritional yeast is nice and it adds extra protein.
- If the cup feels dry, add a splash of milk or a teaspoon of olive oil to loosen it.
Saving Some For Later
This cup stores well in the fridge for up to three days. Let it cool to room temperature, then place it in an airtight container. Reheat in the microwave in thirty second bursts and stir between bursts until warm. If you packed this for lunch, an insulated jar works well to keep it warm a little longer. Freeze only if you add a sturdy protein; the texture of Greek yogurt can change after freezing and thawing.
From My Kitchen to Yours
I make this cup when I want fast comfort that still feels fresh. I make it for myself, for my kids, and sometimes for my friends. I hope it gives you the same easy joy it gives my house. When you make it, tell me how you like it and what swaps you tried. I love a good tweak.
Your Questions, Answered
Can I make High-Protein High Fiber Broccoli Cheddar Rice Cup ahead of time?
Yes. You can make it a few hours ahead and keep it in the fridge. Reheat in the microwave until warm. Do not freeze if you used Greek yogurt, since the texture may change.
Can I add meat to the High-Protein High Fiber Broccoli Cheddar Rice Cup?
Yes. Add cooked chicken, turkey, or crumbled cooked sausage before you heat the cup. Stir the meat in with the rice and broccoli so it warms through.
Is the High-Protein High Fiber Broccoli Cheddar Rice Cup good for kids?
Yes. The cup is mild and soft and many kids like it. You can cut the broccoli very small and use mild cheddar to keep the flavor gentle.
Print
High-Protein High Fiber Broccoli Cheddar Rice Cup
- Total Time: 6 minutes
- Yield: 1 serving 1x
- Diet: Vegetarian
Description
A quick and comforting cup filled with protein and fiber, perfect for busy mornings or a light lunch.
Ingredients
- ½ cup cooked rice (white or brown)
- ¼ cup finely chopped broccoli (fresh or frozen)
- 2 tbsp shredded cheddar cheese
- 2 tbsp Greek yogurt
- Pinch of salt and black pepper (optional)
- 1 tbsp nutritional yeast (optional)
- Squeeze of lemon (optional)
Instructions
- Warm the cooked rice in a small bowl or mug.
- Stir in chopped broccoli and microwave for 30–45 seconds until tender.
- Add shredded cheddar and stir to melt into the mixture.
- Fold in Greek yogurt gently until smooth and creamy.
- Season lightly with salt and pepper, if desired.
- Enjoy warm.
Notes
Great for meal prep and can be stored in the fridge for up to three days. Reheat in 30-second bursts in the microwave.
- Prep Time: 5 minutes
- Cook Time: 1 minute
- Category: Breakfast
- Method: Microwaving
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 2g
- Sodium: 300mg
- Fat: 8g
- Saturated Fat: 3g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 5g
- Protein: 15g
- Cholesterol: 10mg
Keywords: broccoli, cheddar, rice, high-protein, high-fiber, quick meal