This award-winning, easy rice cup recipe, “Mediterranean Chicken and Rice Cups” 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 W-W friendly.
 Prep Time15minutes 
 Cook Time15minutes 
 Total Time30minutes 
 Servings12 servings


This Mediterranean rice and chicken recipe is 4 W-W points


  • muffin tin


  • 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
  •  cup  sun-dried tomatoes in oil drained finely chopped
  • 3 cloves garlic
  • 3 large eggs slightly beaten
  •  cup sliced black olives
  • 1 cup Feta cheese I use light, crumbled
  • 1 cup tzatziki sauce optional



  • 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!)


Nutrition Facts
Mediterranean Rice Cup Recipe
Amount Per Serving (1 cup)
Calories 292Calories 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.


Serving: 1cup | Calories: 292kcal | Carbohydrates: 38g | Protein: 12g | Fat: 10g | Saturated Fat: 3g | Cholesterol: 68mg | Sodium: 429mg | Potassium: 316mg | Fiber: 2g | Sugar: 2g | Vitamin A: 240IU | Vitamin C: 1.4mg | Calcium: 118mg | Iron: 1.5mg

By Admin

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