Mediterranean Rice Cup Recipe

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 Weight Watchers friendly.
 CourseAppetizer, lunch, Side Dish, Snack
 CuisineGreek, Mediterranean
 Keywordchicken, mediterranean, rice cups
 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!)


Please see post contents for important recipe information and tips!

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

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