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Home » Recipes » Dish Type » Award Winning Recipes

Easy Mediterranean Chicken and Wild Rice Cups

Published: Aug 20, 2018 by Terri Gilson · Modified: Dec 26, 2021 · As an Amazon Associate I earn from qualifying purchases. This post may contain affiliate links · 18 Comments

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Jump to Recipe
collage of 2 photos of chicken and rice cups
Easy Minute Rice Cups | Mediterranean - foodmeanderings.com

This particular recipe is a simple minute rice cup recipe that's easy, healthy, unique and freezes well. These Award-winning Mediterranean Chicken and Wild Rice Cups 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. These are also Weight Watchers friendly at 4 WW points on my plan (click HERE to see how much they are on your plan). When I think about having to make school lunches again, I want to hang my head and cry.

Mediterranean chicken and rice cups on a blue surface with a bowl of tzatziki sauce in the middle

Not only because it means summer is over, but mostly because making lunches sucks! And I know I'm not alone.... There are countless articles out there describing parents' mutual hatred for lunch making; here's one such description. 

Jump to:
  • 🥘 Ingredients
  • 🔢WW Points
  • 💭 Top time-saving tips
  • 🌡️Storing
  • 💭Packed lunch ideas
  • 🍽 Equipment
  • 📋Muffin Tin Recipes
  • ⭐ Reviews
  • 🐓🍚Mediterranean Chicken and Wild Rice Cups Recipe
  • 🍱More School Lunch Ideas

Of course, being North American,  I don't get the Marmite sandwich part of this article, but we can simply replace it with peanut butter and call it a day. So, to counter the back to school bummers, I am sharing some school lunch ideas, including this one!

Let's face it, eating a cold sandwich out of a bag everyday gets really boring. My mission is to make lunch easier and a 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 minute rice cups will avoid all of that!

This Easy Chicken 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!

🥘 Ingredients

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!

  • wild rice (affiliate link)
  • brown rice *I use Minute Rice
  • chicken
  • sun-dried tomatoes
  • black olives
  • feta cheese * I use light feta
  • olive oil
  • garlic
  • eggs
  • Garnish (optional): Tzatziki Sauce- use this easy homemade recipe or buy it!

🔢WW Points

This recipe is 4 WW points on my plan, but you can see how many it is on your plan, by clicking HERE.

💭 Top time-saving tips

  1. Rice: use the canned wild rice (no cooking required) as well as brown Minute Rice.  If you can’t find canned wild rice, then use a 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)!
  2. Garlic: use minced or pureed garlic from a jar.
  3. Chicken: use a grocery store rotisserie chicken.

Chicken & Minute Rice Cups - foodmeanderings.com

🌡️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 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!

I take these in my own lunch all the time. Not only are they great for lunch, these rice cups are an excellent appetizer for potlucks, especially work potlucks!

💭Packed lunch ideas

I still fantasize about the day when I no longer have to worry about making my kids' lunches. And although my kids are technically old enough to make their own lunches, it still requires my involvement on too many levels, including supervision, planning, shopping, cooking and hounding. So, until that lunch-making free day comes, I will continue on with my mission to make packed lunches better for kids, but most importantly, easier for their parents! 

So if you're looking for a great alternative to cold sandwiches, give these Chicken & Wild Rice Cups a try!

🍽 Equipment

You're going to need a muffin tin (affiliate link) for this recipe. 

📋Muffin Tin Recipes

And if you love stuff made in muffin tins, try one of my most popular recipes - my Maple Sausage Brunch Bites!

Maple Sausage Brunch Bites | brunch potluck idea - Foodmeanderings.com

And my Gluten-free Holiday Ham & Rice Benedict with Blender Cranberry Hollandaise!

Gluten-free Eggs Benedict | Holiday Ham & Rice - foodmeanderings.com

⭐ Reviews

Did you make this recipe? Please RATE THE RECIPE below!

Please SUBSCRIBE  (get my FREE E-cookbook) and be sure to FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM and PINTEREST!

2 chicken and wild rice cups on foil, with a lunch bag, juice and container in the background
Food Meandering Logo

🐓🍚Mediterranean Chicken and Wild Rice Cups Recipe

These award-winning, easy minute rice cups, "Mediterranean Chicken and Wild Rice Cups" can be made in 30 minutes, in a muffin tin, freeze well and make an excellent lunch box meal, snack, appetizer or main dish. A great alternative to cold sandwiches! These are also Weight Watchers friendly.
5 from 3 votes
Print Pin Rate
Course: Appetizer, lunch, Side Dish, Snack
Cuisine: Greek, Mediterranean
Keyword: chicken, mediterranean, rice cups
Servings: 12 servings
Calories: 292kcal
Author: Terri Gilson
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Prevent your screen from going dark

Equipment

muffin tin

Ingredients

  • 1 cup wild rice
  • 2 cups brown rice * I use minute rice
  • 1 ½ cups shredded Chicken * about 2 small chicken breasts or use rotisserie chicken
  • 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
US Customary - Metric

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)
  • Cook chicken breast in olive oil on stove top 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, add 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!
  • Bake in preheated oven for 15 minutes.
  • Remove from oven and cool in pan for 5 minutes. Use a knife to loosen edges.
  • Let cool another 5 minutes before removing. 
  • Gently remove with narrow spatula.
  • Serve with tzatziki sauce, if desired. (This is really delicious!)

Notes

🔢WW Points
This recipe is 4 WW points on my plan, but you can see how many it is on your plan, by clicking HERE.
🌡️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 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. 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!
🍽 Equipment
You're going to need a muffin tin (affiliate link) for this recipe.
My Amazon lunch bag recommendations (affiliate links)

Nutrition Facts
🐓🍚Mediterranean Chicken and Wild Rice Cups Recipe
Amount Per Serving
Calories 292 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 3g19%
Cholesterol 68mg23%
Sodium 429mg19%
Potassium 316mg9%
Carbohydrates 38g13%
Fiber 2g8%
Sugar 2g2%
Protein 12g24%
Vitamin A 240IU5%
Vitamin C 1.4mg2%
Calcium 118mg12%
Iron 1.5mg8%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Calories: 292kcal (15%) | Carbohydrates: 38g (13%) | Protein: 12g (24%) | Fat: 10g (15%) | Saturated Fat: 3g (19%) | Cholesterol: 68mg (23%) | Sodium: 429mg (19%) | Potassium: 316mg (9%) | Fiber: 2g (8%) | Sugar: 2g (2%) | Vitamin A: 240IU (5%) | Vitamin C: 1.4mg (2%) | Calcium: 118mg (12%) | Iron: 1.5mg (8%)
Did you make this recipe? Please leave a star rating and review below!
Rate this Recipe

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Reader Interactions

Comments

  1. Sue Slaght

    September 09, 2016 at 8:18 am

    Looks like another great idea for lunches Terri. Also love how you give an easy vegetarian option.

    Reply
    • Food Meanderings

      September 09, 2016 at 8:28 am

      Thanks, Sue. Yes, it makes a great lunch bag food ,but I have served it as an appetizer too.

      Reply
  2. Lori

    September 09, 2016 at 8:59 am

    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!

    Reply
    • Food Meanderings

      September 09, 2016 at 9:26 am

      Great tip, Lori! Rice freezes so well! 🙂

      Reply
  3. Gillian's Kitchen

    February 14, 2017 at 6:17 am

    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/

    Reply
    • Food Meanderings

      February 14, 2017 at 6:19 am

      Thanks!

      Reply
  4. Dana

    August 27, 2018 at 10:05 am

    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.

    Reply
    • Terri Gilson

      August 31, 2018 at 6:35 am

      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!

      Reply
  5. Jo Vanderwolf

    August 27, 2018 at 10:29 am

    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

    Reply
    • Terri Gilson

      August 31, 2018 at 6:33 am

      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!" 🙂

      Reply
  6. Sharon

    August 27, 2018 at 10:53 am

    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. 🙂

    Reply
    • Terri Gilson

      August 31, 2018 at 6:31 am

      Hi Sharon: Thank you 🙂

      Reply
  7. Denise from Urb'n'Spice

    August 28, 2018 at 8:54 pm

    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! 🙂

    Reply
    • Terri Gilson

      August 31, 2018 at 6:30 am

      Thanks so much, Denise! Yes, they do make a great appetizer buffet addition (i.e. book club) as well as a dinner or lunch!

      Reply
  8. Kristen

    August 29, 2018 at 8:15 am

    Sounds like a great recipe to make for dinner and for lunches the next day!

    Reply
    • Terri Gilson

      August 31, 2018 at 6:29 am

      Hi Kristen: Thanks - yes, that's what I usually do 🙂 My family loves this recipe!

      Reply
  9. Diane Galambos

    August 29, 2018 at 6:03 pm

    So clever! Can't wait to try this!

    Reply
    • Terri Gilson

      August 31, 2018 at 6:28 am

      Thanks, Diane!

      Reply

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I'm Terri, a passionate home cook and baker, an award-winning recipe developer and a busy working mom that is trying to eat healthy and fit everything into not enough hours in a day! My mission is to share not only my recipes, cooking hacks and tips with you, but also my secrets to successful weight maintenance.

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