Mini Broccoli Mac Cups

Okay, let’s get these delicious Mini Broccoli Mac Cups onto the page! This recipe has been a game-changer in our household. As a mom constantly on the lookout for ways to sneak more veggies into my kids’ meals without a fuss, these little bites of cheesy goodness have been nothing short of miraculous. The first time I made them, my youngest, who usually views broccoli with the suspicion reserved for alien invaders, gobbled up three before I could even sit down! My partner, initially skeptical about “mini” anything for dinner, was pleasantly surprised by how satisfying they were and even asked for the recipe to share with his colleagues for potlucks. They are wonderfully versatile – perfect for a quick weeknight dinner, a fun party appetizer, or a handy lunchbox addition. The combination of creamy mac and cheese, tender broccoli florets, and the slightly crispy edges from the muffin tin baking is just irresistible. They are portion-controlled by nature, which is a bonus, and they make leftovers something to actually look forward to! Honestly, these Mini Broccoli Mac Cups have become a staple, requested at least once a fortnight, and I’m thrilled to share this family-approved favorite with you.

Ingredients

• Elbow Macaroni: 8 ounces (about 2 cups dry) – The classic, perfectly sized pasta for holding onto all that cheesy sauce.
• Unsalted Butter: 1/4 cup (4 tablespoons) – Forms the base of our rich roux for the cheese sauce.
• All-Purpose Flour: 1/4 cup – The thickening agent that transforms milk into a velvety sauce.
• Milk: 2 cups (whole milk recommended for creaminess) – Creates the luscious liquid component of the cheese sauce.
• Sharp Cheddar Cheese: 8 ounces, freshly grated – The star of the show! Freshly grated melts much better than pre-shredded.
• Gruyère Cheese: 4 ounces, freshly grated (optional, but adds amazing nutty flavor) – For an extra layer of complex, savory cheese flavor.
• Broccoli Florets: 2 cups, finely chopped – Fresh or frozen (thawed and patted dry), cut into small, bite-sized pieces.
• Egg: 1 large, lightly beaten – Acts as a binder to help the cups hold their shape.
• Salt: 1/2 teaspoon, or to taste – Enhances all the flavors.
• Black Pepper: 1/4 teaspoon, or to taste – Adds a gentle warmth.
• Dry Mustard Powder: 1/2 teaspoon (optional) – A secret ingredient that amplifies the cheesy flavor.
• Panko Breadcrumbs: 1/2 cup (optional, for topping) – Adds a delightful crunch to the top of each cup.
• Olive Oil or Melted Butter: 1 tablespoon (optional, for tossing with panko) – Helps the breadcrumbs brown and crisp up.
• Cooking Spray or Butter: For greasing the muffin tin – Essential to prevent sticking!

Instructions

1. Preheat and Prepare: Preheat your oven to 375°F (190°C). Generously grease a standard 12-cup muffin tin with cooking spray or softened butter. If using panko topping, toss the panko breadcrumbs with the 1 tablespoon of olive oil or melted butter in a small bowl and set aside.
2. Cook the Pasta: Bring a large pot of salted water to a rolling boil. Add the elbow macaroni and cook according to package directions until al dente (usually about 7-8 minutes). It’s important not to overcook the pasta as it will continue to cook in the oven. Drain the pasta well and set aside.
3. Steam or Blanch Broccoli: While the pasta is cooking, prepare the broccoli. If using fresh broccoli, you can lightly steam it for 2-3 minutes until tender-crisp, or blanch it in boiling water for 1 minute, then immediately transfer to an ice bath to stop the cooking process. Drain well. If using frozen broccoli, ensure it’s thawed and pat it very dry with paper towels to remove excess moisture. Chop the broccoli into very small, pea-sized pieces.
4. Make the Roux: In a large saucepan or Dutch oven, melt the 1/4 cup of butter over medium heat. Once melted, whisk in the flour and cook for 1-2 minutes, stirring constantly, until a smooth paste (roux) forms and it smells slightly nutty.
5. Create the Béchamel Sauce: Gradually whisk the milk into the roux, a little at a time, ensuring each addition is fully incorporated before adding more. This prevents lumps. Continue whisking until the sauce is smooth. Bring the mixture to a gentle simmer, stirring frequently, and cook for about 3-5 minutes, or until the sauce has thickened enough to coat the back of a spoon.
6. Add the Cheeses: Remove the saucepan from the heat. Gradually add the grated sharp cheddar and Gruyère cheese (if using) to the sauce, stirring continuously until the cheese is completely melted and the sauce is smooth and glossy.
7. Season the Sauce: Stir in the salt, black pepper, and dry mustard powder (if using). Taste and adjust seasonings if necessary.
8. Combine Ingredients: To the cheese sauce, add the cooked and drained macaroni, the finely chopped broccoli, and the lightly beaten egg. Stir gently but thoroughly until everything is well combined and the pasta and broccoli are evenly coated with the cheese sauce. The mixture will be thick.
9. Fill Muffin Cups: Carefully spoon the broccoli mac and cheese mixture evenly into the prepared muffin cups, filling each one to the top. You can gently press the mixture down to ensure they are well-packed.
10. Add Topping (Optional): If using, sprinkle the oiled panko breadcrumbs evenly over the top of each mac and cheese cup.
11. Bake: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the cups are heated through, bubbly around the edges, and the tops are golden brown and slightly crispy. If not using panko, the tops will still get nicely browned.
12. Cool and Serve: Remove the muffin tin from the oven and let the Mini Broccoli Mac Cups cool in the tin for at least 5-10 minutes. This is crucial as it helps them set and makes them easier to remove without falling apart. Carefully run a thin knife or small offset spatula around the edge of each cup to loosen, then gently lift them out. Serve warm.

Nutrition Facts

• Servings: This recipe makes approximately 12 Mini Broccoli Mac Cups.
• Calories per serving (per cup): Approximately 180-220 calories, depending on exact ingredients (like whole vs. lower-fat milk, and if panko is used).

1. Protein: Approximately 8-10g per cup. Primarily from the cheese, milk, and egg, protein is essential for building and repairing tissues and keeping you feeling full.
2. Fiber: Approximately 1-2g per cup. The broccoli is the main contributor here, aiding in digestion and promoting satiety. Using whole wheat pasta can increase this.
3. Calcium: A good source from the milk and cheese, crucial for bone health and muscle function.
4. Fat: Approximately 10-14g per cup (with saturated fat primarily from butter and cheese). Fats are necessary for energy and nutrient absorption.
5. Carbohydrates: Approximately 15-20g per cup. Mainly from the pasta, providing energy for your body.

(Note: These are estimates. Actual nutritional values can vary based on specific brands, ingredient variations, and portion sizes.)

Preparation Time

• Prep Time: Approximately 20-25 minutes. This includes grating cheese, chopping broccoli, and making the cheese sauce while the pasta cooks.
• Cook Time: 20-25 minutes in the oven.
• Total Time: Approximately 45-50 minutes from start to finish, plus about 10 minutes of cooling time. This makes it a fantastic option for a relatively quick and satisfying meal or snack.

How to Serve

These Mini Broccoli Mac Cups are delightfully versatile! Here are some serving suggestions:

• As a Main Course for Kids (or Light Adult Meal):
  • Serve 2-3 cups per person.
  • Pair with a simple side salad with a light vinaigrette.
  • Offer alongside some fresh fruit slices like apples or grapes.
  • A small bowl of tomato soup makes for a classic comforting pairing.
• As a Hearty Side Dish:
  • Serve 1-2 cups alongside grilled chicken, roasted pork tenderloin, or baked fish.
  • They make a great alternative to traditional mac and cheese at barbecues or holiday dinners.
  • Perfect with meatloaf or even a juicy burger.
• As an Appetizer or Party Food:
  • Arrange them on a platter for easy grabbing at gatherings.
  • They are ideal for potlucks as they travel well (once cooled slightly).
  • Consider inserting a small pretzel stick or a decorative toothpick into each for easier handling.
  • Offer a dipping sauce on the side, like a marinara or a ranch dip, for extra fun.
• For Lunchboxes:
  • Once completely cooled, they pack beautifully into lunchboxes.
  • They can be eaten at room temperature or quickly reheated in a microwave if available.
  • A great way to ensure a comforting and veggie-packed lunch for school or work.
• As an After-School Snack:
  • A single cup can be a satisfying and nutritious snack to tide kids over until dinner.
• Garnish Options:
  • A sprinkle of fresh chopped parsley or chives for color and freshness.
  • A tiny dollop of sour cream or Greek yogurt.
  • An extra grating of Parmesan cheese just before serving.
  • A drizzle of your favorite hot sauce for those who like a kick.

Additional Tips

1. Cheese Choices for Flavor Depth: Don’t be afraid to experiment with cheeses! While sharp cheddar is classic, try mixing in Monterey Jack for meltiness, Colby for mildness, smoked Gouda for a smoky twist, or even a touch of Parmesan or Pecorino Romano for a salty kick. Ensure they are good melting cheeses.
2. Perfectly Cooked Pasta is Key: Cook the macaroni only until al dente. It will continue to cook in the oven, and overcooked pasta can lead to mushy mac cups. Rinsing the pasta briefly with cold water after draining can help stop the cooking process if you’re worried.
3. Don’t Skip Grating Your Own Cheese: Pre-shredded cheeses often contain anti-caking agents like cellulose, which can prevent them from melting smoothly, resulting in a gritty or clumpy sauce. Grating a block of cheese yourself takes a few extra minutes but makes a world of difference in texture.
4. Fine-Tune Your Broccoli: For picky eaters, chop the broccoli extra finely so it blends more seamlessly into the cheesy pasta. You can even pulse it a few times in a food processor. Steaming or blanching it first ensures it’s tender.
5. Making Ahead for Convenience: You can prepare the entire mac and cheese mixture (steps 1-8), cover it, and refrigerate for up to 24 hours. When ready to bake, give it a good stir (it will be very thick), then spoon into the muffin tin and bake, possibly adding a few extra minutes to the baking time if it’s very cold.
6. Freezing and Reheating Mastery: These cups freeze wonderfully! Once baked and completely cooled, place them on a baking sheet in the freezer until solid. Then, transfer them to a freezer-safe bag or container for up to 3 months. To reheat, you can bake them from frozen at 350°F (175°C) for 20-25 minutes, or until heated through. Microwaving is also an option, but they might lose some crispness.
7. Achieving that Crispy Top: For an extra crispy and golden topping, beyond the optional panko, you can switch your oven to the broil setting for the last 1-2 minutes of baking. Watch very carefully to prevent burning!
8. Spice It Up or Tone It Down: Adjust the seasonings to your family’s preference. Add a pinch of cayenne pepper or a dash of hot sauce to the cheese sauce for a little heat. For a milder flavor, omit the dry mustard or black pepper. A pinch of nutmeg can also complement the creamy sauce beautifully.

FAQ Section

Q1: Can I use frozen broccoli instead of fresh?
A1: Absolutely! Frozen broccoli works very well in this recipe. Just make sure to thaw it completely and pat it very dry with paper towels to remove as much excess moisture as possible. Excess water can make the mac cups a bit soggy. Chop it finely as you would fresh broccoli.

Q2: How do I prevent the Mini Broccoli Mac Cups from sticking to the muffin tin?
A2: Generous greasing is key! Use a good quality cooking spray, or thoroughly grease each muffin cup with softened butter or oil, ensuring you get into all the corners. Silicone muffin liners are also an excellent non-stick option. Letting the cups cool in the tin for 5-10 minutes before attempting to remove them also helps significantly as they firm up.

Q3: Can I make these gluten-free?
A3: Yes, you can adapt this recipe to be gluten-free. Use your favorite gluten-free elbow macaroni (cook according to package directions). For the roux, substitute the all-purpose flour with a good quality gluten-free all-purpose flour blend. Ensure your panko breadcrumbs (if using) are also certified gluten-free.

Q4: My kids are very picky about broccoli. Any suggestions?
A4: For super picky eaters, try chopping the broccoli extremely finely, almost to a mince. You can use a food processor for this. The smaller pieces will be less noticeable and will meld into the cheese sauce. You could also start with a smaller amount of broccoli and gradually increase it as they get used to the flavor. Roasting the broccoli before adding it can also mellow its flavor and make it sweeter.

Q5: How long do these mac and cheese cups last in the refrigerator?
A5: Stored in an airtight container in the refrigerator, these Mini Broccoli Mac Cups will last for 3-4 days. They reheat well in the microwave or oven. For oven reheating, place them on a baking sheet and warm at 350°F (175°C) for about 10-15 minutes.

Q6: Can I use different types of pasta?
A6: While elbow macaroni is traditional and works well for the cup shape, you can certainly experiment. Small shells (shellette), ditalini, or even broken spaghetti pieces could work. Just choose a pasta shape that is small enough to fit comfortably in the muffin cups and will hold the cheese sauce well.

Q7: What can I use if I don’t have an egg or want to make it egg-free?
A7: The egg acts as a binder. If you need to omit it, the cups might be a little more delicate and less firm but will still be delicious. You can try adding an extra tablespoon or two of flour to the roux, or a bit more cheese to help bind. Alternatively, a flax egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water, let sit for 5 minutes) could be a vegan substitute, though it might slightly alter the texture.

Q8: Can I double this recipe to make a larger batch?
A8: Yes, this recipe doubles easily! Simply multiply all the ingredient quantities by two. You will need two standard 12-cup muffin tins or bake in batches. Ensure your saucepan for the cheese sauce is large enough to accommodate the increased volume. Baking time should remain roughly the same, but always check for doneness.