This Award-winning Mediterranean Chicken Rice Cups recipe can be made in 30 minutes, in a muffin tin, freezes well, and makes an excellent lunch box meal, snack, appetizer, or main dish. A great alternative to cold sandwiches! They are also Weight Watchers friendly.
They can be popped into your kids' lunch box (or your own), shaking things up a little and making your life, as a lunch maker, simpler.
This recipe is a simple rice cup recipe that's easy, healthy, and unique. It's also popular any time of the year and pairs well with my Light and Healthy Tzatziki Sauce!
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This Easy Rice Cups recipe was the grand prize winner in the 2013 Wild Rice Council's "Chicken and Wild Rice Recipe Competition". It was a fun contest for me because I was only allowed to use 5 ingredients in addition to the set ingredients. My inspiration for the recipe was my love of Mediterranean flavors. But not to worry, it is also kid-tested and approved- my kids love this recipe!
Let's face it, eating a cold sandwich out of a bag every day gets really boring. My mission is to make lunch easier and just a bit more exciting! (See even more lunch ideas under the recipe card!)
Even if your kids are lucky enough to have a microwave that actually works at school, they have to stand in line to use it, seriously cutting into precious lunch break time. I remember this from my university days. It gets to the point where it's not even worth it to bring food that requires heating.
A thermos is handy, but stewy/ soupy /casserole stuff just doesn't cut it all the time. These rice cups will avoid all of that!
🥘 Ingredient Notes
This was a chicken and wild rice competition, so in addition to a few set ingredients, I was only allowed to use 5 additional ingredients for this recipe, so it is easy to make!
- Rice: I often use a wild and brown rice medley for this recipe. You can also use canned wild rice (no cooking required) as well as brown Minute Rice. If you can't find canned wild rice, then use fast-cooking wild rice. Uncle Ben's has a selection of wild/brown rice combos that cook quickly (10 minutes -that is very short for wild rice).
- Chicken. I usually cook chicken breast in advance, but you could use rotisserie chicken or canned chicken breast.
- Sun-dried tomatoes. Sun-dried tomatoes in olive oil are ideal, but you could use dehydrated sun-dried tomatoes and rehydrate them.
- Black olives. I buy pitted and pre-sliced black olives to save time.
- Feta cheese. I use light feta
- Garnish (optional): Tzatziki Sauce- use this easy homemade recipe or buy it! (not shown)
📖Variations and Substitutions
- Rice - You could also just use white rice or brown rice. Short-grain rice works best, but you could use long-grain.
- Garnish - you could garnish with green onions, chives, or parsley
- Spicy - add ¼ - ½ teaspoon crushed red pepper flakes to rice mixture before baking or sprinkle on afterward
🔪How to Make Wild Rice Cups
PREP:
Preheat oven to 400 F/205 degrees C. Spray a muffin tin with non-stick cooking spray. Cook chicken breast in olive oil on stovetop in a large skillet. over medium heat until no longer pink ** or use pre-cooked shredded rotisserie chicken
- Step 1: Cook Wild and Brown Rice Medley, as per package directions. Or you can cook brown rice and wild rice separately (or use canned wild rice, which requires no cooking, and brown minute rice, which is very fast). *This can also be done in advance (which is what I usually do).
- Step 2: Finely chop sun-dried tomatoes, garlic, and chicken in the food processor. If you do not have a food processor, they can be finely chopped with a knife. Chicken can be shredded with forks or a hand beater. *If you are using pre-shredded chicken or canned chicken breast, just chop the sun-dried tomatoes and garlic in a food processor or by hand.
- Step 3: When rice is cooked, in a large bowl, add remaining ingredients (eggs, chicken mixture, black olives, feta cheese ) and mix well.
- Step 4:Press mixture into muffin tins until full. * Make sure you pack it in well with a spatula to ensure the rice cups stay intact!
- Step 5: Press all 12 tightly into prepared muffin tins.
- Step 6: Cooking time: Bake in preheated oven for 15 minutes (until golden brown).
- Step 7: Gently remove with a narrow spatula. Serve with tzatziki sauce, if desired. (This is really delicious!)
Expert Recipe Tips
- Pack the mixture tightly: Use the back of a spoon or spatula to press the rice mixture firmly into the muffin cups. This ensures the cups hold their shape after baking.
- Cool before removing: Let the rice cups sit in the pan for 5 minutes, then run a knife around the edges before lifting them out. This prevents them from breaking apart.
- Use pre-cooked rice and chicken for speed: Minute rice, canned wild rice, or rotisserie chicken cut down prep time without sacrificing flavor.
- Drain ingredients well: Make sure sun-dried tomatoes and olives are well-drained so excess oil or liquid doesn't make the cups soggy.
- Make-ahead friendly: Cook and assemble the rice mixture up to a day ahead, refrigerate it in the muffin tin, then bake fresh the next day.
- Add extra flavor: For more Mediterranean flair, mix in a pinch of oregano, basil, or a squeeze of lemon juice.
- Customize the size: Make mini rice cups in a mini muffin pan for party appetizers or potlucks. Reduce baking time by 3-4 minutes.
👪 Serving Size
This rice cup recipe makes 12 servings. However, if you want to cut the recipe in half or double it, just click on the serving size and select the number of servings you'd like and the ingredient quantities will adjust accordingly. You will need an additional 6 or 12-cup muffin pan if you are increasing the recipe.
🔢WW Points
This Mediterranean rice and chicken recipe is 4 WW points with tzatziki sauce. You can further reduce the points by skipping the oil (use a non-stick spray instead), using rehydrated sun-dried tomatoes, and fat-free feta cheese.
🌡️Storing
I love having frozen lunch foods I can heat and pop into a lunch bag! It's like a little surprise gift I find in my freezer 🙂
- Make-ahead: This is an easy recipe with chicken and rice and you can make them ahead and store them in the fridge for up to 3 days.
- Freeze: They freeze well in an airtight container for up to 3 months.
- Reheat (for school lunches): Then heat these rice cups up in the morning and wrap them in aluminum foil, just before putting them in an insulated lunch bag. Then your kids don't have to stand in line at the microwave. ***But if they do, remind them they cannot put the aluminum foil in the microwave! However, they still taste great lukewarm or even cold. *Send a plastic spoon and some Tzatziki sauce (this makes it even yummier) in a small Tupperware container, and you have a tasty, interesting, and healthy kids' lunch or snack!
❔ Recipe FAQs
Yes. You can press the mixture into a greased 8x8-inch baking dish and cut into squares once baked. The texture will be slightly different, but they'll still hold together.
Absolutely! They are designed to be eaten warm, at room temperature, or cold. Many readers (and kids) enjoy them straight from the fridge or packed in a lunchbox without reheating.
Be sure to pack the mixture firmly into the muffin tins and don't skip the eggs-they act as the binder. Letting the cups cool for a few minutes before removing also helps them hold their shape.
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I take these in my own lunch all the time. Baked rice cups is not only great for lunch, but these rice cups are also an excellent appetizer for potlucks, especially work potlucks!
So if you're looking for a great alternative to cold sandwiches, give these Mediterranean Chicken and Wild Rice Cups a try!
And if you love stuff made in muffin cups, try one of my most popular recipes: Maple Sausage Brunch Bites (shown below), or these Greek Lasagna Cups!
And if you're looking for rice dishes made in muffin tins, try this Gluten-free Holiday Ham & Rice Benedict with Blender Cranberry Hollandaise!
🍱More Ready-to Eat Lunch Ideas
Did your family❤️this recipe? Did you know that commenting and⭐rating recipes is one of the best ways to support your favorite recipe creators? If you LOVED this recipe, please comment and rate it in the recipe card or share photos on social media using the hashtag #foodmeanderings or tagging @foodmeanderings !
🍚Mediterranean Rice Cup Recipe
Equipment
Ingredients
- 1 cup cooked wild rice (or use a wild rice and brown rice medley)
- 2 cups cooked brown rice * I use minute rice
- 1 ½ cups shredded chicken * about 2 small chicken breasts or use rotisserie chicken or canned chicken breast
- 2 teaspoon olive oil
- ⅓ cup sun-dried tomatoes in oil drained finely chopped
- 3 cloves garlic
- 3 large eggs slightly beaten
- ⅔ cup sliced black olives
- 1 cup Feta cheese I use light, crumbled
- 1 cup tzatziki sauce optional
Instructions
- Preheat oven to 400 F/205 degrees C. Spray a muffin tin with non-stick cooking spray.
- Cook brown rice and wild rice as per package directions (or use canned wild rice, which requires no cooking)
- Meanwhile, while cooking rice, cook chicken breast in olive oil on stovetop, in a large skillet. over medium heat until no longer pink ** or use pre-cooked rotisserie chicken
- Finely chop sun-dried tomatoes, garlic and chicken in the food processor. If you do not have a food processor, they can be finely chopped with a knife.
- When rice is cooked, in a large bowl, add remaining ingredients (eggs, chicken mixture, black olives, feta cheese ) and mix well.
- Press mixture into muffin tins, and fill to about ¾ full. * Make sure you pack it in well with a spatula to ensure the rice cups stay intact!
- Cooking time: Bake in preheated oven for 15 minutes (until golden brown).
- Remove from oven and cool in pan for 5 minutes. Use a knife to loosen edges.
- Let cool at room temperature for another 5 minutes before removing.
- Gently remove with narrow spatula.
- Serve with tzatziki sauce, if desired. (This is really delicious!)
Notes
- Pack the mixture tightly: Use the back of a spoon or spatula to press the rice mixture firmly into the muffin cups. This ensures the cups hold their shape after baking.
- Cool before removing: Let the rice cups sit in the pan for 5 minutes, then run a knife around the edges before lifting them out. This prevents them from breaking apart.
- Use pre-cooked rice and chicken for speed: Minute rice, canned wild rice, or rotisserie chicken cut down prep time without sacrificing flavor.
- Drain ingredients well: Make sure sun-dried tomatoes and olives are well-drained so excess oil or liquid doesn't make the cups soggy.
- Make-ahead friendly: Cook and assemble the rice mixture up to a day ahead, refrigerate it in the muffin tin, then bake fresh the next day.
- Add extra flavor: For more Mediterranean flair, mix in a pinch of oregano, basil, or a squeeze of lemon juice.
- Customize the size: Make mini rice cups in a mini muffin pan for party appetizers or potlucks. Reduce baking time by 3-4 minutes.
Liz
This recipe is different, and I was a little dubious, but they were really good! The kids gobbled them up and I could definitely see them working served cold as well. I'm loving this site and am going to search up supper ideas right now!
Terri Gilson
Hi Liz,
Happy to hear the chicken rice cups worked out so great and that you're enjoying the site!
Terri
Diane Galambos
So clever! Can't wait to try this!
Terri Gilson
Thanks, Diane!
Kristen
Sounds like a great recipe to make for dinner and for lunches the next day!
Terri Gilson
Hi Kristen: Thanks - yes, that's what I usually do 🙂 My family loves this recipe!
Denise from Urb'n'Spice
I can imagine your Chicken and Minute Rice Cups as part of an appetizer buffet menu as well as the lunches that are a part of all of our lives. They sound and look delicious, Terri! The fact that they freeze so well is a bonus, too. Thank you for sharing another awesome recipe! 🙂
Terri Gilson
Thanks so much, Denise! Yes, they do make a great appetizer buffet addition (i.e. book club) as well as a dinner or lunch!
Sharon
I love the idea of food as a gift! I love rice and chicken so these cups are right up my alley. Thanks for sharing. 🙂
Terri Gilson
Hi Sharon: Thank you 🙂
Jo Vanderwolf
These would be perfect to bring to the office for lunch too! They sound delicious. I know my coworkers would want to fight me for them 😉 lol
Terri Gilson
Hi Jo- yes, I do bring them to work and get interest from colleagues. It's nice to be able to say, "they're on the blog!" 🙂
Dana
These sound delicious! What a cool idea. I see so many breakfast cups passing by in my feed, but I've never seen anything like this. Way to step outside the box! Love the addition of sun-dried tomatoes, too. I bet they add a ton of flavor.
Terri Gilson
Hi Dana - Thanks- it was a fun contest because I was allowed to use so few ingredients and those ingredients had a carry a big punch! I love sun-dried tomatoes!
Gillian's Kitchen
Such a good way to use up leftover rice too. I have linked to your recipe in my More than 20 No Sandwich Packed Lunch Post http://gillianskitchen.com/no-sandwich-packed-lunch-ideas/
Food Meanderings
Thanks!
Lori
Terri, I have an additional tip (although I have not done it myself): My aunt makes big batches of rice and freezes it in measured portions for recipes just like this!
Food Meanderings
Great tip, Lori! Rice freezes so well! 🙂
Sue Slaght
Looks like another great idea for lunches Terri. Also love how you give an easy vegetarian option.
Food Meanderings
Thanks, Sue. Yes, it makes a great lunch bag food ,but I have served it as an appetizer too.