Chick’n Rice Cupcakes

Get Creative With the Staples of Your Diet

Let’s face it— there are some foods that are just going to repeatedly show up on your meal plan week after week. It’s time to stop fighting it and start having fun with it! I know it can get boring to eat these same foods consistently, but there is a reason that these foods are on your plan… they are healthy and nutritious! Usually you will find lots of lean protein, such as white meat chicken breast, which is crucial for repairing our muscle tissue and building lean muscle; complex carbohydrates, such as brown rice, which fuels our intense workouts and fills those depleted glycogen stores; and veggies, such as spinach, which are filled with lots of fiber and vitamins to nourish our body and keep things moving appropriately.

So, how do you transform these monotonous foods into meal plan powerhouses that you actually look forward to eating time and time again? Get creative! Let me help you out. This meal fits right into your plan using the repeated offender meal plan foods, plus adding some low-calorie/calorie-free enhancements to really amp up the flavor! I’m going to give you a delicious Chik’n Rice Cupcakes meal— it’s so easy to make and convenient to pack and eat on the go! Don’t be afraid to get experiment and create your own variations… just have fun!

As my trademark proclaims, I will always do my best to deliver to you: 100% Taste, 0% Guilt! It’s all here for you and ready to go. Each Alli’s Slim Pickins recipe provides detailed ingredients, nutritional information and step-by-step instructions on how to prepare each mouth-watering meal! Come on, it’s time to have a makeover!

Meal Plan Makeover: Chick’n Rice Cupcakes


1.5 cups brown rice, divided into 1/4 cup portions
16 oz. raw white chicken breast – finely diced (you may adjust portion size according to your diet needs)
1/3 cup low sodium chicken broth
1/2 cup ea: cherry tomatoes – halved; chopped spinach (or you may use whatever veggies you like)
1/4 cup finely diced onion
2 tsp poultry seasoning (this is a blend of rosemary, sage, thyme, marjoram, black pepper)
2 tsp garlic powder

How to Prepare

  1. Preheat oven to 350
  2. Coat a 6 cup muffin pan with cooking spray. Set aside.
  3. In a large bowl, combine chicken, chicken broth, tomatoes, spinach, onion, poultry seasoning and garlic powder. Stir to mix well.
  4. Scoop ¼ cup brown rice into each muffin cup. Divide chicken mixture evenly into each of the 6 muffin cups and press down with back of spoon to pack down firmly over the rice.
  5. Put in oven and cook for 25-30 minutes, or until top is lightly browned and chicken is fully cooked. Remove from oven and let cook for a few minutes before serving. Serve with a side salad (optional, calories not included). Enjoy and savor each one of your meals!

100% TASTE, 0% GUILT

Per filet (recipe makes 2): 278 calories, 39 grams protein, 25 grams carbohydrates, 2.5 grams fat

If you have any specific requests or would like to share your feedback on the above recipes, please e-mail Allison Frahn at

Check out more of Alli’s recipes at: and and remember, it’s 100% TASTE, 0% GUILT

Allison Frahn

Allison Frahn is an IFBB Figure Pro and ProSupps athlete. The combination of Allison’s passion for fitness, love for delicious healthy food, and talent for cooking led her to create Alli’s Slim Pickins: 100% Taste, 0% Guilt. Under her brand name, she delivers healthy recipes each week for

Allison is also the creator of OPT all natural water flavors. They are 100% FREE of flavors, dyes, or artificial sweeteners and have ZERO calories. Find out more at

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