See all 26 recipes
Table of Contents
- A Workday Run of Show
- Slow Cooker Safety Rules
- Load and Walk Away: Nothing Happens Before the Pot
- Brown or Layer First: Prep Before the Pot
- Boil the Beans First: Dried Beans Need the Stove
- Finish Outside the Pot: Broiler, Blender, and Stovetop
- Time and Protein at a Glance
- How I Counted Protein
- Where These Cards Differ From Typical Versions
- FAQ
- Recipe Cards
I wanted slow cooker dinners with protein I could count, so each of these 26 recipes lists exact weights and counts protein per serving, from 13 to 45 grams.
They're sorted by what happens outside the pot: nothing, browning or layering first, boiling beans first, or finishing under the broiler or in a blender. That decides how your workday goes.
The recipes are my own builds of standard crockpot dinners, with USDA temperatures on every card. For more budget dinners, see our cheap high-protein dinners to feed six.
Our Take
Cool leftovers within 2 hours, and reheat them on the stove to 165°F.
A Workday Run of Show
Most of these dinners follow the same clock. Here's the day, with the safety step at each point.
- Night before: thaw meat in the refrigerator, and store cut vegetables separately from raw meat.
- 7:00 a.m.: load the cooker half to two-thirds full, put the lid on, and set it to low.
- While you're away: leave the lid on. If the power goes out while you're gone, throw the food away, even if it looks done.
- 5:30 p.m.: check the temperature with a thermometer: 165°F for poultry and stews, 160°F for ground meat, and 145°F as the floor for beef and pork.
- 6:00 p.m.: finish outside the pot by shredding, broiling, blending, or stirring in yogurt or spinach.
- 7:30 p.m.: move leftovers to shallow containers and refrigerate within 2 hours.
Slow Cooker Safety Rules
Clemson Extension's slow cooker guide says to always thaw meat and poultry before cooking, fill the cooker no less than half and no more than two-thirds full, and keep the lid on except to stir or check for doneness.
The same guide lists these internal temperatures: beef and pork 145°F, ground meat 160°F, poultry 165°F, and soups, stews, and sauces 165°F. Ground poultry also needs 165°F, per the USDA.
Reheating leftovers in a slow cooker isn't recommended. Refrigerate them in shallow covered containers within 2 hours, and reheat on the stove or in the microwave first. Per FoodSafety.gov, soups and stews keep 3 to 4 days and freeze 2 to 3 months, and cooked meat keeps 3 to 4 days.
Dried beans are the exception to the dump-and-go rule. Per an Ohio State column that cites the FDA, raw red kidney beans carry a toxin, so soak them 5 hours and boil them at least 30 minutes. The cards boil every dried bean the same way.
Load and Walk Away: Nothing Happens Before the Pot
These 11 recipes go into the cooker with no browning, soaking, or boiling first. Thaw the meat, cut it to fit, and fill the cooker between half and two-thirds full.
The only work after the pot is shredding or slicing. For more single-pot meals, see our one-pot dinners with real protein.
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Crockpot Chicken Chili Verde
Chicken thighs, salsa verde, white beans, and a few spices make a chili that needs no browning and almost no attention. The thighs shred right in the pot, and the beans go in at the end so they don't turn to paste.
Thaw the thighs first. Clemson Extension's slow cooker guide says to always thaw meat and poultry before it goes in, because frozen chicken spends too long in the range where bacteria multiply.
The nutrition: About 38 g protein per bowl (1 of 6). The thighs are counted raw, which makes the number an upper estimate.
Check the temperature. Thighs should read 165°F in the thickest part, and the finished chili should be at least 165°F before you serve it, which is the mark the guide gives for soups and stews.
Slow Cooker Pulled Pork Bowls
A pork shoulder's the best-value anchor in this list, and one roast feeds eight bowls with rice and roasted broccolini. The slow cooker turns a tough cut into shreds in about eight hours on low.
The nutrition: Each bowl has about 33 g protein, and the batch makes 8. The pork's counted raw, which makes the number an upper estimate.
Keep the cooking liquid. Skim the fat, then stir a few spoonfuls back into the shredded pork so the leftovers stay juicy on day three.
Pork is safe at 145°F with a 3 minute rest, per the USDA, but shoulder isn't tender until near 195°F, so I'd cook to texture and treat the thermometer as a floor, not a finish line.
Mississippi Pot Roast
The nutrition: Count on roughly 33 g protein per sandwich, from 8 equal servings. The chuck roast's counted raw, at 18 g protein per 100 g.
Chuck roast, pepperoncini, butter, and a ranch packet cook together until the beef shreds, and the result is salty, tangy, and very tender. It's the viral one, and I can see why.
Add no liquid. The roast releases plenty of its own juice, and extra broth only dilutes the sauce.
Beef roasts are safe at 145°F, but chuck needs hours past that to break down, and I'd wait until a fork slides in without resistance. Pile it on rolls, or over mashed potatoes if you've the time.
Hawaiian Kalua Pork
Kalua pork's pork shoulder, sea salt, and liquid smoke. That's the whole list. It tastes like it came out of an underground oven, and it feeds a crowd.
Pierce the pork and rub the salt in. Add a little water to the pot, since the cooker traps moisture and the pork makes plenty of its own juice as it cooks.
Add the cabbage for the last 45 minutes and serve with rice, or pile the meat onto slider buns. Cooked pork keeps 3 to 4 days in the refrigerator, per FoodSafety.gov, so freeze what you won't eat in time.
The nutrition: One plate comes to about 32 g protein, with 8 in all. The pork's counted raw, so the number runs high.
Crockpot Lentil Soup
A bag of lentils is one of the sturdiest plant proteins in the pantry, and this soup's ready by dinner with carrots, celery, tomatoes, and broth. Unlike dried beans, lentils don't need a soak or a pre-boil. Skip the soak.
Check the lentils at hour six. Brown and green lentils hold their shape, while red lentils dissolve, so the card uses brown.
The nutrition: Per bowl, it's about 13 g protein (6 servings). The lentils are counted dry, at 24.6 g protein per 100 g.
If you want a bigger protein hit, brown a pound of ground turkey first, to 165°F, and stir it in. That roughly doubles the protein in each bowl, and the soup freezes for 2 to 3 months either way.
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Whole Crockpot Chicken
A whole chicken's one purchase that covers several meals, and the slow cooker makes it nearly foolproof. Rub it with paprika and garlic and set it on a bed of onions.
The nutrition: About 31 g protein per serving (1 of 6). The whole chicken's counted at 10 g protein per 100 g as purchased, with bone and skin included.
Thaw it fully. A frozen bird won't get through the danger zone fast enough, and the center can sit warm for hours, so give it a day or two in the refrigerator before cooking.
Dinner tonight, chicken salad tomorrow, and broth from the bones. Pull the meat off within 2 hours of cooking, and simmer the carcass on the stove, not in the slow cooker, if you want the broth.
Salsa Chicken Burrito Bowls
The nutrition: Each bowl has about 45 g protein, and the batch makes 6. The chicken's counted raw, so the number runs high.
Two ingredients do the cooking here: chicken breasts and a jar of salsa. Shred the chicken, then build bowls with rice, black beans, and cheddar.
Use a smaller cooker. Clemson's guide says to fill a slow cooker no less than half full and no more than two-thirds, and 2 pounds of chicken with one jar of salsa belongs in a 4 quart pot.
Don't overcook breasts. Four hours on low is plenty, and they should read 165°F in the thickest part, since lean meat dries out quickly past that.
Slow Cooker Chicken Fajitas
Chicken breasts, sliced peppers and onions, and fajita seasoning all go into one pot. It's an easy weeknight win. Shred the chicken and serve it in tortillas or over rice.
Pico de gallo and Greek yogurt make the plate, and the yogurt adds protein and a cool contrast to the heat.
Don't leave breasts in the cooker all day. They should read 165°F, and four hours on low gets there without drying them out, so a slow cooker with a timer helps on workdays.
The nutrition: Count on roughly 44 g protein per serving (2 fajitas), from 6 equal servings. The chicken's counted raw, so the number runs high.
Buffalo Chicken Lettuce Wraps
Chicken breasts slow cooked in buffalo sauce shred into a spicy, versatile filling. Wrap it in butter lettuce with celery and blue cheese.
Taste the sauce first. Brands differ in heat and salt, so a full cup may be too much for you, and you can always add more at the end.
The nutrition: One serving (2 wraps) comes to about 37 g protein, with 6 in all. The blue cheese's counted at 21.4 g protein per 100 g.
Leftovers go well on a baked potato. Keep them in shallow containers and refrigerate within 2 hours, as Clemson's guide advises, then reheat on the stove or in the microwave.
Herb Pork Shoulder Roast
Rub a pork shoulder with garlic, rosemary, and thyme, and let the cooker do the rest. It slices well for a Sunday dinner, and the leftovers make sandwiches all week.
The nutrition: Per serving, it's about 29 g protein (8 servings). The pork's counted raw, so the number runs high.
Stop a little earlier. A shoulder cooked to about 190°F slices, while one cooked to 205°F falls apart into shreds, so choose the texture you want.
Rest the roast 15 minutes before slicing. Slice against the grain, and keep the juices to spoon over the slices. Cooked pork keeps 3 to 4 days, so freeze extra slices in portions.
Split Pea and Ham Soup
The nutrition: About 26 g protein per bowl (1 of 6). Split peas are counted dry, and the ham's counted cooked.
Dried split peas and a ham bone make a thick, hearty soup that cooks all day while you're at work. The card uses diced ham so you can count the protein.
No soaking needed. Split peas break down on their own, and the soup thickens further overnight in the refrigerator.
If you've a leftover ham bone, use it for flavor and add the diced ham at the end. Cured ham keeps 3 to 5 days per FoodSafety.gov, but the finished soup keeps 3 to 4, so freeze the extra in portions.
Brown or Layer First: Prep Before the Pot
Ground meat, sausage, and cooked chicken get a head start before they go in the cooker. Browning ground beef to 160°F and ground poultry to 165°F means the pot only has to finish the job.
These 5 recipes all need a skillet first. Our healthy meal prep dinner ideas cover portioning.
Crockpot Enchilada Casserole
Tortillas, shredded chicken, black beans, enchilada sauce, and cheese layer right in the cooker, and it's lasagna logic applied to Mexican flavors. Four hours on low and dinner's ready.
Start with cooked chicken. A rotisserie bird works, and the casserole then only needs to heat through, so check that the center reaches 165°F before you serve it.
Tear the tortillas to fit and overlap them. Spray the pot first, and let the casserole rest 10 minutes so the layers set. Add avocado and sour cream at the table.
The nutrition: Each serving has about 30 g protein, and the batch makes 6. The cheddar and chicken carry most of the protein.
Slow Cooker Sloppy Joes
Lean ground beef in a tangy tomato sauce's a crowd pleaser that stretches a pound or two of meat a long way. Brown the beef first, then let it simmer in the cooker all afternoon.
Brown it to 160°F. Ground beef needs 160°F, per the USDA, and browning also lets you pour off the fat so the sauce isn't greasy.
The nutrition: Count on roughly 21 g protein per sandwich, from 8 equal servings. The beef's counted raw as 85 percent lean, at 18.8 g protein per 100 g.
Toast the buns. A toasted bun holds the sauce better than a soft one, and it's the cheapest upgrade on the list.
Crockpot Stuffed Peppers
Bell peppers filled with ground beef, rice, tomatoes, and cheese stand upright in the cooker and come out tender without turning mushy. Each pepper's a full meal.
The nutrition: One pepper comes to about 24 g protein, with 6 in all. The beef's counted raw, and the rice's counted cooked.
Cook the filling first. Brown the beef to 160°F, mix it with the cooked rice, and stuff the peppers, so the slow cooker only has to heat them through to 165°F.
Trim the pepper bottoms so they sit flat. Top with extra cheese right before serving, because cheese added at the start browns and hardens over four hours.
Crockpot Baked Ziti
The nutrition: Per serving, it's about 29 g protein (8 servings). The ricotta, cottage cheese, and mozzarella carry a large share.
Pasta, marinara, ricotta, and mozzarella layer in the cooker with a pound of Italian sausage, and it feeds a crowd. Cottage cheese stirred into the ricotta adds protein.
Brown the sausage to 160°F first, and boil the ziti three minutes short of the package time. The pasta finishes in the sauce, and fully cooked pasta turns to mush after hours in the cooker.
Watch the clock. Three hours on low is plenty, and the center should reach 165°F, so check it with a thermometer before you serve a simple salad on the side.
Crockpot Turkey Taco Meat
Ground turkey's a lean base for tacos, burrito bowls, and salads all week. Brown it, then let it sit in salsa and taco seasoning in the cooker so it stays moist.
Brown it to 165°F. Ground poultry needs 165°F, not the 160°F of ground beef, per the USDA.
Freeze extra in flat portions so they thaw fast. Cooked ground turkey keeps 3 to 4 days in the refrigerator, and it reheats in the microwave to 165°F in a couple of minutes.
The nutrition: About 24 g protein per serving (2 tacos) (1 of 8). The turkey's counted raw, at 18 g protein per 100 g.
Boil the Beans First: Dried Beans Need the Stove
Dried beans need a soak and a boil before the slow cooker, and these 3 recipes build that in. The soak is mostly waiting, and the boil is 30 minutes.
The payoff's a full pot of beans for very little money. For more budget meal prep, see our high-protein meal prep ideas on a budget.
Red Beans and Rice
Red beans and rice's a Louisiana Monday classic, and it costs very little to make. Dried red beans simmer with smoked sausage, peppers, onion, and celery until they turn creamy, then go over plain white rice.
Boil the beans first. Ohio State's food safety column, citing the FDA, says to soak dry red kidney beans at least 5 hours and boil them in fresh water for at least 30 minutes, because a slow cooker may not get hot enough to destroy the toxin.
The nutrition: Each bowl has about 22 g protein, and the batch makes 8. The beans are counted dry, and the sausage's counted as smoked sausage.
Sources differ, since some cite 10 minutes at a full boil as enough. The card follows the stricter 30 minutes, which adds little work. Eating just a few undercooked beans can cause vomiting within a few hours.
Pinto Beans with Chile Lime Rice
Dried pinto beans slow cooked with onion, garlic, and a smoked ham hock are about as plain as dinner gets. Serve them over chile lime rice, and use the leftovers in burritos.
The nutrition: Count on roughly 15 g protein per bowl, from 8 equal servings. The ham hock's meat isn't counted.
Boil them anyway. Only kidney beans carry the strongest warning, but a 30 minute boil costs little and removes the guesswork, so I applied the rule to every dried bean in this list.
The hock gives a smoky, meaty flavor. Pull it out, pick off the meat, and stir it back in, then reheat leftovers on the stove to 165°F.
Black Bean Soup
The nutrition: One bowl comes to about 19 g protein, with 6 in all. The beans are counted dry, and the yogurt's counted at 9 g protein per 100 g.
Dried black beans, onion, garlic, cumin, and a chipotle pepper turn into a smoky, filling soup. Blend half for a creamy texture, and top it with Greek yogurt and lime.
Soak, then boil. Dried black beans go through the same 5 hour soak and 30 minute boil as the other dried beans here, and then they finish in the cooker.
Be careful when blending. Hot soup can spray, so use an immersion blender or let the pot cool a few minutes first, then blend half of it.
Finish Outside the Pot: Broiler, Blender, and Stovetop
A slow cooker's good at tender and bad at crisp, thick, or creamy. These 7 recipes finish on the stove, under the broiler, or in a blender.
Broilers vary, so stay near the pan for the last minutes. Our quick high-protein dinners cover faster options.
Pulled Pork Tostadas
Night two of the pulled pork gets a makeover: crisp tostadas, refried beans, pork, cotija, and a quick lime slaw. Everyone can build their own, which cuts the work.
Reheat the pork on the stove, not in the slow cooker. Reheating leftovers in a slow cooker isn't recommended, because it takes too long to get food hot, so bring the pork to 165°F in a skillet first.
Assemble at the table. A tostada loaded early goes soft within minutes, and the slaw releases water, so keep the parts apart until everyone sits down.
The nutrition: Per serving (2 tostadas), it's about 34 g protein (4 servings). Cotija's counted at about 21 g protein per 100 g.
Crockpot Carnitas Tacos
Carnitas starts with pork shoulder cooked low in orange juice, cumin, and garlic. The shredded meat then goes under the broiler for 5 minutes, and that last step is what makes it carnitas.
Spread the meat on a sheet pan with a spoonful of the cooking liquid. The liquid keeps the meat from drying out, while the edges crisp and brown.
Warm the corn tortillas, and pile on onion, cilantro, and lime. Taco night comes together fast once the pork's done, and the meat freezes in portions for 2 to 3 months.
The nutrition: About 32 g protein per serving (2 tacos) (1 of 8). The pork's counted raw, so the number runs high.
Watch the broiler. Five minutes is plenty, and a minute too long burns the edges.
Crockpot Beef Stroganoff
Stew meat and mushrooms cook low in a savory broth, then get a creamy finish from Greek yogurt. Egg noodles on the side make it feel like comfort food without the cream.
The nutrition: Each serving has about 43 g protein, and the batch makes 6. The stew meat's counted raw, and the noodles are counted dry.
Go slow. Add the yogurt off the heat: turn the cooker off, let the stew cool for five minutes, and stir the yogurt in gradually, because hot liquid curdles yogurt into grainy bits.
Yogurt in place of sour cream cuts the fat and adds protein, and the dish tastes much the same. I'd still taste it before serving, since the yogurt makes it tangier than the classic.
Honey Garlic Chicken Thighs
The nutrition: Count on roughly 42 g protein per serving, from 6 equal servings. The thighs are counted raw with the bone, at 16 g protein per 100 g.
Bone-in thighs are forgiving, and a sauce of honey, soy, and a lot of garlic turns sticky and rich around them. Rice and green beans round out the plate.
Finish them under the broiler. The slow cooker leaves the skin pale and soft, and 3 to 5 minutes under high heat crisps it while the glaze thickens.
Thighs should read 165°F near the bone, though they stay juicy well past that. Boil the cooking liquid before it goes on the plate, and don't pour raw juices over cooked chicken.
Crockpot Teriyaki Chicken
Chicken thighs cook in soy, honey, garlic, and ginger until they fall apart, and a little cornstarch turns the juices into a sauce. Serve it over rice with steamed broccoli.
Thicken at the end. Stir the cornstarch into cold water first, then whisk it into the hot juices and cook on high for 15 minutes, until the sauce coats a spoon.
It beats takeout, and the sauce's the part you control. Soy sauce's salty, so I'd choose low-sodium and skip extra salt anywhere else in the meal.
The nutrition: One serving comes to about 36 g protein, with 6 in all. The soy sauce adds a little protein, at 8.1 g per 100 g.
Chicken Curry with Yellow Rice
Curry powder, coconut milk, tomatoes, and chicken thighs do the heavy lifting, and everything goes into the pot in the morning. Spinach stirs in right before serving.
Spinach goes in last. It wilts in 5 minutes, and a handful's plenty, because longer cooking turns it drab and slimy.
The nutrition: Per serving, it's about 36 g protein (6 servings). The coconut milk adds a few grams of protein.
Yellow rice on the side makes it feel special, and turmeric in the rice's all it takes. Cool leftover rice quickly, because cooked rice shouldn't sit out on the counter.
Butternut Squash Soup
A squash turns into a velvety soup with almost no work. Cottage cheese blended in at the end makes it creamy and adds protein, and crusty bread makes it a meal.
The nutrition: About 14 g protein per bowl (1 of 4). Cottage cheese carries most of the protein here.
Blend carefully. Hot soup expands in a blender, so fill it no more than half full, vent the lid, and work in batches, or use an immersion blender in the pot.
Season after blending. Cottage cheese brings its own salt, so taste first, and add a pinch of nutmeg if you like the fall flavor that goes with squash.
Time and Protein at a Glance
Use this list to plan the day. Times include cooking, soaking, and resting, and protein is per serving.
- Crockpot Chicken Chili Verde: 6 hr 45 min, about 38 g protein per bowl
- Slow Cooker Pulled Pork Bowls: 8 hr 45 min, about 33 g protein per bowl
- Mississippi Pot Roast: 8 hr 25 min, about 33 g protein per sandwich
- Hawaiian Kalua Pork: 9 hr 15 min, about 32 g protein per plate
- Crockpot Lentil Soup: 7 hr 15 min, about 13 g protein per bowl
- Whole Crockpot Chicken: 6 hr 30 min, about 31 g protein per serving
- Salsa Chicken Burrito Bowls: 4 hr 20 min, about 45 g protein per bowl
- Slow Cooker Chicken Fajitas: 4 hr 25 min, about 44 g protein per serving (2 fajitas)
- Buffalo Chicken Lettuce Wraps: 4 hr 10 min, about 37 g protein per serving (2 wraps)
- Herb Pork Shoulder Roast: 8 hr 30 min, about 29 g protein per serving
- Split Pea and Ham Soup: 7 hr 15 min, about 26 g protein per bowl
- Crockpot Enchilada Casserole: 4 hr 30 min, about 30 g protein per serving
- Slow Cooker Sloppy Joes: 4 hr 30 min, about 21 g protein per sandwich
- Crockpot Stuffed Peppers: 4 hr 50 min, about 24 g protein per pepper
- Crockpot Baked Ziti: 3 hr 35 min, about 29 g protein per serving
- Crockpot Turkey Taco Meat: 3 hr 30 min, about 24 g protein per serving (2 tacos)
- Red Beans and Rice: 12 hr 50 min, about 22 g protein per bowl
- Pinto Beans with Chile Lime Rice: 12 hr 50 min, about 15 g protein per bowl
- Black Bean Soup: 13 hr, about 19 g protein per bowl
- Pulled Pork Tostadas: 35 min, about 34 g protein per serving (2 tostadas)
- Crockpot Carnitas Tacos: 8 hr 35 min, about 32 g protein per serving (2 tacos)
- Crockpot Beef Stroganoff: 8 hr 40 min, about 43 g protein per serving
- Honey Garlic Chicken Thighs: 5 hr 25 min, about 42 g protein per serving
- Crockpot Teriyaki Chicken: 5 hr, about 36 g protein per serving
- Chicken Curry with Yellow Rice: 5 hr 20 min, about 36 g protein per serving
- Butternut Squash Soup: 6 hr 30 min, about 14 g protein per bowl
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How I Counted Protein
I multiplied typical USDA FoodData Central values by the weights on each card, then divided by the servings. Meats are counted raw and dried beans, lentils, and peas are counted dry, so the numbers are estimates and raw meat runs high.
Several inputs rest on assumptions: pork shoulder at 17 g per 100 g raw, chuck roast at 18, stew beef at 20, ground turkey at 18, cooked pulled pork at 27, and a whole chicken at 10 as purchased. Broth isn't counted, and neither is the meat on a ham hock. Brands of sausage, cheese, and tortillas vary, so check yours.
These numbers are estimates, not medical advice. If you manage a health condition, ask your doctor or dietitian what target suits you.
Where These Cards Differ From Typical Versions
These cards are my own builds of standard crockpot dinners, scaled and weighed so the protein can be counted. They aren't copies of one published recipe, so a test cook is wise before you load a cooker and leave.
A few choices stand out. The dried beans are soaked and boiled first, the split pea soup uses diced ham in place of a ham bone, the enchilada casserole starts with cooked chicken, and the baked ziti pasta is boiled briefly first. The butternut soup's among the lowest in protein, even with cottage cheese.
Questions About Crockpot Dinners
Which recipe has the most protein?
Salsa Chicken Burrito Bowls leads at about 45 grams per bowl, followed by Slow Cooker Chicken Fajitas at about 44 grams and Crockpot Beef Stroganoff at about 43. The lowest is the Crockpot Lentil Soup at about 13 grams.
Can I put frozen chicken in the slow cooker?
No. Clemson Extension's guide, like the USDA, says to always thaw meat and poultry first, because frozen food stays too long in the range where bacteria multiply.
Can I cook dried beans straight in the slow cooker?
Not red kidney beans. Per an Ohio State column that cites the FDA, they need a 5 hour soak and a boil of at least 30 minutes first. The cards apply the same rule to every dried bean here.
Should I use low or high?
The cards use low. The USDA says food cooks faster on high than on low, so if you switch, check the temperature early with a thermometer.
Can I reheat leftovers in the slow cooker?
No. Reheating leftovers in a slow cooker isn't recommended. Reheat on the stove or in the microwave to 165°F, then keep the food warm in a preheated cooker if you need to.
How long do leftovers keep?
Soups, stews, and cooked meat keep 3 to 4 days in the refrigerator, per FoodSafety.gov, and freeze for 2 to 3 months on the cards. Refrigerate within 2 hours, or within 1 hour above 90°F.
Which recipes take the least hands-on time?
Buffalo Chicken Lettuce Wraps takes 10 minutes of work, followed by Mississippi Pot Roast and Salsa Chicken Burrito Bowls at 10 to 10 minutes.
Are these protein numbers exact?
No. They're estimates based on typical USDA values, and raw meat weights run slightly high. For heavier meals, see our 50 gram protein dinners.
1. Crockpot Chicken Chili Verde
Approx. 38g ProteinIngredients: 2 lb (907 g) boneless skinless chicken thighs; 1 jar (16 oz) salsa verde (454 g); 1 yellow onion, diced (150 g); 3 garlic cloves, minced (9 g); 1 tsp ground cumin; 1 tsp dried oregano; 1 cup low-sodium chicken broth; 2 cans (15 oz each) white beans, drained and rinsed (510 g); 1/2 cup sour cream, for serving (115 g); 1/4 cup chopped fresh cilantro, for serving; Salt and black pepper, to taste.
Step 1: Thaw the chicken fully in the refrigerator. Put the thighs, salsa verde, onion, garlic, cumin, oregano, broth, salt, and pepper in a 6 quart slow cooker.
Step 2: Cover and cook on low for 6 hours, until the thighs read 165°F in the thickest part and shred easily.
Step 3: Shred the chicken with two forks right in the pot, stir in the beans, and cook on low 30 more minutes, until the chili is steaming hot, at least 165°F.
Step 4: Ladle into bowls and top with the sour cream and cilantro. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
2. Slow Cooker Pulled Pork Bowls
Approx. 33g ProteinIngredients: 3 lb (1,361 g) boneless pork shoulder; 1 yellow onion, sliced (150 g); 1 tbsp smoked paprika; 1 tsp garlic powder; 2 tsp salt; 1/2 tsp black pepper; 1/2 cup low-sodium broth; 4 cups cooked white rice (632 g); 1 lb (454 g) broccolini or broccoli, trimmed; 1 tbsp olive oil.
Step 1: Thaw the pork fully if it's frozen. Rub it with the paprika, garlic powder, salt, and pepper, set it on the onion in a 6 quart slow cooker, and add the broth.
Step 2: Cover and cook on low for 8 hours, until the pork shreds easily and a thermometer reads about 195°F. The USDA minimum for whole cuts of pork is 145°F with a 3 minute rest, so 195°F is for tenderness.
Step 3: Rest the pork 20 minutes. Meanwhile, heat the oven to 425°F, toss the broccolini with the olive oil and a pinch of salt, and roast 12 to 15 minutes, until tender and browned.
Step 4: Shred the pork, skim the fat from the cooking liquid, and stir a few spoonfuls of the liquid back in.
Step 5: Divide the rice, pork, and broccolini among 8 containers. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
3. Mississippi Pot Roast
Approx. 33g ProteinIngredients: 3 lb (1,361 g) boneless chuck roast; 1 packet (1 oz) ranch seasoning mix; 4 tbsp butter; 8 pepperoncini peppers, plus 1/4 cup of the brine; 8 soft dinner rolls (28 g each, 224 g).
Step 1: Thaw the roast fully. Pat it dry and set it in a 6 quart slow cooker. Sprinkle on the ranch seasoning, lay the butter and pepperoncini on top, and pour in the brine.
Step 2: Cover and cook on low for 8 hours, until the beef shreds with a fork. A thermometer should read at least 145°F, and closer to 200°F for tender shreds.
Step 3: Rest the roast 15 minutes, then shred it in the pot and stir it into the juices.
Step 4: Pile the beef onto the rolls. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
4. Hawaiian Kalua Pork
Approx. 32g ProteinIngredients: 3 lb (1,361 g) boneless pork shoulder; 1 tbsp sea salt; 1 tbsp liquid smoke; 1/2 cup water; 1/2 head green cabbage, cut into wedges (500 g); 4 cups cooked white rice (632 g).
Step 1: Thaw the pork fully. Pierce it all over with a fork, rub it with the sea salt and liquid smoke, and set it in a 6 quart slow cooker with the water.
Step 2: Cover and cook on low for 8 hours, until the pork shreds easily and reads about 195°F. The USDA minimum for whole cuts of pork is 145°F with a 3 minute rest, so 195°F is for tenderness.
Step 3: Tuck the cabbage wedges around the pork, cover, and cook 45 more minutes on low, until the cabbage is tender.
Step 4: Rest 15 minutes, shred the pork in the juices, and serve over the rice with the cabbage. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
5. Crockpot Lentil Soup
Approx. 13g ProteinIngredients: 1 1/2 cups dried brown lentils, rinsed (288 g); 3 carrots, diced (180 g); 3 celery stalks, diced (120 g); 1 yellow onion, diced (150 g); 4 garlic cloves, minced (12 g); 1 can (14.5 oz) diced tomatoes, with juice (411 g); 6 cups low-sodium broth; 1 tsp ground cumin; 2 bay leaves; Salt and black pepper, to taste.
Step 1: Put the lentils, carrots, celery, onion, garlic, tomatoes, broth, cumin, bay leaves, salt, and pepper in a 6 quart slow cooker.
Step 2: Cover and cook on low for 7 hours, until the lentils are tender and the soup is steaming hot, at least 165°F.
Step 3: Remove the bay leaves and taste for salt. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
6. Whole Crockpot Chicken
Approx. 31g ProteinIngredients: 1 whole chicken, 4 lb (1,814 g), thawed, giblets removed; 2 yellow onions, sliced (300 g); 2 tsp smoked paprika; 2 tsp garlic powder; 1 1/2 tsp salt; 1/2 tsp black pepper.
Step 1: Make sure the chicken is fully thawed. Mix the paprika, garlic powder, salt, and pepper, and rub the mixture over the chicken.
Step 2: Put the onions in a 6 quart slow cooker and set the chicken on top, breast side up.
Step 3: Cover and cook on low for 6 hours, until a thermometer reads 165°F in the thickest part of the thigh and the breast.
Step 4: Rest 15 minutes, then pull the meat from the bones within 2 hours of cooking. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
7. Salsa Chicken Burrito Bowls
Approx. 45g ProteinIngredients: 2 lb (907 g) boneless skinless chicken breasts; 1 jar (16 oz) salsa (454 g); 1 tsp ground cumin; 1/2 tsp salt; 4 cups cooked white rice (632 g); 1 can (15 oz) black beans, drained and rinsed (240 g); 1 cup shredded cheddar cheese (113 g).
Step 1: Thaw the chicken fully. Put the chicken, salsa, cumin, and salt in a 4 quart slow cooker.
Step 2: Cover and cook on low for 4 hours, until the chicken reads 165°F in the thickest part.
Step 3: Shred the chicken in the pot with two forks and stir it into the salsa. Rest 10 minutes.
Step 4: Warm the black beans in a small pot until steaming hot. Build bowls with the rice, beans, chicken, and cheddar. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
8. Slow Cooker Chicken Fajitas
Approx. 44g ProteinIngredients: 2 lb (907 g) boneless skinless chicken breasts; 3 bell peppers, sliced (450 g); 2 yellow onions, sliced (300 g); 2 tbsp fajita seasoning; 1/2 cup water; 12 small flour tortillas (32 g each, 384 g); 3/4 cup plain Greek yogurt (170 g); 1 cup pico de gallo (240 g).
Step 1: Thaw the chicken fully. Put the onions and peppers in a 6 quart slow cooker, set the chicken on top, sprinkle on the fajita seasoning, and add the water.
Step 2: Cover and cook on low for 4 hours, until the chicken reads 165°F in the thickest part.
Step 3: Shred the chicken in the pot and stir it with the vegetables. Rest 10 minutes.
Step 4: Warm the tortillas, fill them with the chicken and vegetables, and top with the pico de gallo and yogurt. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
9. Buffalo Chicken Lettuce Wraps
Approx. 37g ProteinIngredients: 2 lb (907 g) boneless skinless chicken breasts; 1 cup buffalo sauce; 1 cup diced celery (100 g); 12 butter lettuce leaves (180 g); 1/2 cup crumbled blue cheese (75 g).
Step 1: Thaw the chicken fully. Put the chicken and buffalo sauce in a 4 quart slow cooker.
Step 2: Cover and cook on low for 4 hours, until the chicken reads 165°F in the thickest part.
Step 3: Shred the chicken in the sauce with two forks, until it is tender and coated.
Step 4: Spoon the chicken into the lettuce leaves and top with the celery and blue cheese. Store the chicken and the lettuce separately. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
10. Herb Pork Shoulder Roast
Approx. 29g ProteinIngredients: 3 lb (1,361 g) boneless pork shoulder; 6 garlic cloves, minced (18 g); 1 tbsp chopped fresh rosemary; 1 tbsp fresh thyme leaves; 1 tbsp olive oil; 2 tsp salt; 1/2 tsp black pepper; 1 yellow onion, sliced (150 g); 1/2 cup low-sodium broth.
Step 1: Thaw the pork fully. Mix the garlic, rosemary, thyme, olive oil, salt, and pepper, and rub the mixture over the pork.
Step 2: Put the onion in a 6 quart slow cooker, set the pork on top, and add the broth.
Step 3: Cover and cook on low for 8 hours, until a thermometer reads about 190°F and the roast slices without falling apart. The USDA minimum for whole cuts of pork is 145°F with a 3 minute rest, so 190°F is for easy slicing.
Step 4: Rest the roast 15 minutes, slice it against the grain, and spoon the juices over the slices. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
11. Split Pea and Ham Soup
Approx. 26g ProteinIngredients: 1 lb (454 g) dried split peas, rinsed; 8 oz (227 g) cooked ham, diced; 3 carrots, diced (180 g); 3 celery stalks, diced (120 g); 1 yellow onion, diced (150 g); 3 garlic cloves, minced (9 g); 8 cups low-sodium broth; 2 bay leaves; 1/2 tsp dried thyme; 1/2 tsp black pepper.
Step 1: Put the split peas, ham, carrots, celery, onion, garlic, broth, bay leaves, thyme, and pepper in a 6 quart slow cooker.
Step 2: Cover and cook on low for 7 hours, until the peas have broken down and the soup is thick and steaming hot, at least 165°F.
Step 3: Remove the bay leaves and stir well. The soup thickens more as it cools. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
12. Crockpot Enchilada Casserole
Approx. 30g ProteinIngredients: 12 oz (340 g) cooked chicken, shredded, skin removed; 1 can (15 oz) black beans, drained and rinsed (240 g); 2 cups red enchilada sauce (500 g); 8 corn tortillas (24 g each, 192 g); 2 cups shredded cheddar cheese (226 g); 1 ripe avocado, sliced (150 g); 1/2 cup sour cream (115 g); Nonstick cooking spray.
Step 1: Spray a 6 quart slow cooker with nonstick cooking spray. Use rotisserie chicken with the skin removed, or chicken you've cooked to 165°F and chilled.
Step 2: Mix the chicken and beans with 1/2 cup of the enchilada sauce.
Step 3: Spread a little sauce in the bottom of the cooker, then layer in a third of the tortillas, torn to fit, half the chicken mixture, and a third of the cheddar. Repeat, and finish with the last tortillas, sauce, and cheddar.
Step 4: Cover and cook on low for 4 hours, until the edges bubble and the center reads 165°F.
Step 5: Rest 10 minutes, then top with the avocado and sour cream. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
13. Slow Cooker Sloppy Joes
Approx. 21g ProteinIngredients: 1 1/2 lb (680 g) 85 percent lean ground beef; 1 yellow onion, diced (150 g); 1 green bell pepper, diced (150 g); 3 garlic cloves, minced (9 g); 1 can (15 oz) tomato sauce (425 g); 1/3 cup ketchup; 2 tbsp Worcestershire sauce; 1 tbsp yellow mustard; 8 hamburger buns (50 g each, 400 g).
Step 1: Brown the beef with the onion and bell pepper in a large skillet over medium-high heat until no pink remains and a thermometer reads 160°F. Drain the fat, then stir in the garlic for 1 minute.
Step 2: Put the beef mixture, tomato sauce, ketchup, Worcestershire sauce, and mustard in a 4 quart slow cooker.
Step 3: Cover and cook on low for 4 hours, until the sauce has thickened and is steaming hot, at least 165°F.
Step 4: Toast the buns and spoon the beef onto them. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
14. Crockpot Stuffed Peppers
Approx. 24g ProteinIngredients: 6 large bell peppers, tops cut off and seeded (900 g); 1 lb (454 g) 85 percent lean ground beef; 1/2 cup diced onion (80 g); 1 1/2 cups cooked white rice (237 g); 1 can (14.5 oz) diced tomatoes, with juice (411 g); 1 cup tomato sauce (245 g); 1 1/2 cups shredded cheddar cheese, divided (170 g); 1 tsp garlic powder; Salt and black pepper, to taste.
Step 1: Brown the beef and onion in a skillet over medium-high heat until no pink remains and a thermometer reads 160°F. Drain the fat.
Step 2: Stir in the rice, diced tomatoes, 1 cup of the cheddar, garlic powder, salt, and pepper.
Step 3: Stand the peppers upright in a 6 quart oval slow cooker, fill them with the beef mixture, and pour the tomato sauce around them.
Step 4: Cover and cook on low for 4 hours, until the peppers are tender and the filling is steaming hot, at least 165°F.
Step 5: Top with the remaining cheddar, cover for 5 minutes until melted, and serve. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
15. Crockpot Baked Ziti
Approx. 29g ProteinIngredients: 1 lb (454 g) Italian sausage, casings removed; 12 oz (340 g) ziti, dry; Water, for boiling the ziti; 1 jar (24 oz) marinara sauce (680 g); 1 cup water, to thin the sauce; 1 cup ricotta cheese (246 g); 1 cup cottage cheese (226 g); 2 cups shredded mozzarella cheese, divided (226 g); 1/4 cup grated parmesan (25 g); Nonstick cooking spray.
Step 1: Brown the sausage in a skillet, breaking it up, until no pink remains and a thermometer reads 160°F. Drain the fat.
Step 2: Boil the ziti in water for 3 minutes less than the package time, then drain.
Step 3: Stir the ricotta, cottage cheese, 1 cup of the mozzarella, and the parmesan together. Thin the marinara with the water.
Step 4: Spray a 6 quart slow cooker with nonstick cooking spray. Layer half the marinara, ziti, sausage, and cheese mixture, then repeat, and top with the remaining mozzarella.
Step 5: Cover and cook on low for 3 hours, until the edges bubble and the center reads 165°F. Rest 10 minutes. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, and eat within 3 to 4 days. Reheat on the stove or in the microwave to 165°F, not in the slow cooker.
16. Crockpot Turkey Taco Meat
Approx. 24g ProteinIngredients: 2 lb (907 g) ground turkey; 1 yellow onion, diced (150 g); 3 garlic cloves, minced (9 g); 3 tbsp taco seasoning; 1 cup salsa (250 g); 1/2 cup water; 16 corn tortillas (24 g each, 384 g).
Step 1: Brown the turkey with the onion in a large skillet over medium-high heat until no pink remains and a thermometer reads 165°F. Add the garlic for 30 seconds.
Step 2: Transfer to a 4 quart slow cooker and stir in the taco seasoning, salsa, and water.
Step 3: Cover and cook on low for 3 hours, until the meat is steaming hot, at least 165°F.
Step 4: Warm the tortillas and fill them with the meat. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
17. Red Beans and Rice
Approx. 22g ProteinIngredients: 1 lb (454 g) dried red kidney beans; Water, for soaking and boiling the beans; 12 oz (340 g) smoked sausage, sliced; 1 large yellow onion, diced (200 g); 1 green bell pepper, diced (150 g); 3 celery stalks, diced (120 g); 4 garlic cloves, minced (12 g); 2 bay leaves; 1 tbsp Cajun seasoning; 6 cups low-sodium broth; 5 cups cooked white rice (790 g); Hot sauce, to serve.
Step 1: Rinse the beans, cover them with water by 2 inches, and soak at least 5 hours. Drain the soaking water.
Step 2: Cover the beans with fresh water, bring to a full boil, and boil hard for 30 minutes. Drain.
Step 3: Put the beans, sausage, onion, bell pepper, celery, garlic, bay leaves, Cajun seasoning, and broth in a 6 quart slow cooker.
Step 4: Cover and cook on low for 7 hours, until the beans are creamy and tender and the stew is steaming hot, at least 165°F.
Step 5: Remove the bay leaves, mash some beans against the side of the pot to thicken the stew, and serve over the rice with hot sauce. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
18. Pinto Beans with Chile Lime Rice
Approx. 15g ProteinIngredients: 1 lb (454 g) dried pinto beans; Water, for soaking and boiling the beans; 1 yellow onion, diced (150 g); 4 garlic cloves, minced (12 g); 1 smoked ham hock (about 340 g, meat not counted); 8 cups water, for the slow cooker; 1 tsp salt; 4 cups cooked white rice (632 g); 3 tbsp lime juice; 1/4 cup chopped fresh cilantro.
Step 1: Rinse the beans, cover them with water by 2 inches, and soak at least 5 hours. Drain.
Step 2: Cover the beans with fresh water, bring to a full boil, and boil hard for 30 minutes. Drain.
Step 3: Put the beans, onion, garlic, ham hock, and 8 cups of water in a 6 quart slow cooker.
Step 4: Cover and cook on low for 7 hours, until the beans are tender and the pot is steaming hot, at least 165°F.
Step 5: Remove the ham hock, pick off the meat, and stir it back in with the salt. Stir the lime juice and cilantro into the warm rice and serve the beans over it. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
19. Black Bean Soup
Approx. 19g ProteinIngredients: 1 lb (454 g) dried black beans; Water, for soaking and boiling the beans; 1 yellow onion, diced (150 g); 4 garlic cloves, minced (12 g); 2 tsp ground cumin; 1 chipotle pepper in adobo, minced; 6 cups low-sodium broth; 3/4 cup plain Greek yogurt (170 g); 2 limes, cut into wedges; 1 tsp salt.
Step 1: Rinse the beans, cover them with water by 2 inches, and soak at least 5 hours. Drain.
Step 2: Cover the beans with fresh water, bring to a full boil, and boil hard for 30 minutes. Drain.
Step 3: Put the beans, onion, garlic, cumin, chipotle pepper, and broth in a 6 quart slow cooker.
Step 4: Cover and cook on low for 7 hours, until the beans are tender and the soup is steaming hot, at least 165°F.
Step 5: Blend about half the soup with an immersion blender, or cool it a few minutes and blend half in a blender filled no more than halfway with the lid vented. Stir in the salt.
Step 6: Serve topped with the yogurt and a squeeze of lime. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
20. Pulled Pork Tostadas
Approx. 34g ProteinIngredients: 2 cups cooked pulled pork (340 g); 1/4 cup low-sodium broth; 1 can (16 oz) refried beans (454 g); 8 tostada shells (12 g each, 96 g); 1/2 cup crumbled cotija cheese (60 g); 2 cups shredded cabbage (140 g); 2 tbsp lime juice; 1/4 cup chopped fresh cilantro; 1/4 tsp salt.
Step 1: Warm the pork with the broth in a skillet over medium heat, stirring, until it reads 165°F.
Step 2: Heat the refried beans in a small pot until steaming hot. If the tostada shells aren't crisp, warm them on a baking sheet at 350°F for 5 minutes.
Step 3: Toss the cabbage with the lime juice, cilantro, and salt.
Step 4: Spread the beans on the tostadas, then top with the pork, cabbage, and cotija. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, and eat within 3 to 4 days. Reheat on the stove or in the microwave to 165°F, not in the slow cooker.
21. Crockpot Carnitas Tacos
Approx. 32g ProteinIngredients: 3 lb (1,361 g) boneless pork shoulder; 1/2 cup orange juice; 1 yellow onion, quartered (150 g); 4 garlic cloves, smashed (12 g); 2 tsp ground cumin; 2 tsp salt; 16 corn tortillas (24 g each, 384 g); 1/2 cup diced white onion, for serving (80 g); 1/4 cup chopped fresh cilantro; 2 limes, cut into wedges.
Step 1: Thaw the pork fully. Rub it with the cumin and salt and set it in a 6 quart slow cooker with the quartered onion, garlic, and orange juice.
Step 2: Cover and cook on low for 8 hours, until the pork shreds easily and reads about 195°F. The USDA minimum for whole cuts of pork is 145°F with a 3 minute rest, so 195°F is for tenderness.
Step 3: Shred the pork onto a rimmed sheet pan with 1/2 cup of the cooking liquid. Broil 5 minutes, watching closely, until the edges are browned and crisp.
Step 4: Warm the tortillas in a dry skillet, then fill them with the pork, diced onion, cilantro, and a squeeze of lime. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
22. Crockpot Beef Stroganoff
Approx. 43g ProteinIngredients: 2 lb (907 g) beef stew meat; 8 oz (227 g) sliced mushrooms; 1 yellow onion, diced (150 g); 3 garlic cloves, minced (9 g); 1 1/2 cups low-sodium beef broth; 1 tbsp Worcestershire sauce; 1 cup plain Greek yogurt (227 g); 12 oz (340 g) egg noodles, dry; Water, for boiling the noodles; 2 tbsp chopped fresh parsley; Salt and black pepper, to taste.
Step 1: Thaw the beef fully. Put the beef, mushrooms, onion, garlic, broth, Worcestershire sauce, salt, and pepper in a 6 quart slow cooker.
Step 2: Cover and cook on low for 8 hours, until the beef is fork-tender and well above the USDA floor of 145°F.
Step 3: Cook the noodles in salted boiling water per the package, then drain.
Step 4: Turn the cooker off, let the stew cool 5 minutes, then stir in the yogurt slowly until smooth.
Step 5: Serve over the noodles with the parsley. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, and eat within 3 to 4 days. Reheat on the stove or in the microwave to 165°F, not in the slow cooker.
23. Honey Garlic Chicken Thighs
Approx. 42g ProteinIngredients: 3 lb (1,361 g) bone-in skin-on chicken thighs; 1/3 cup honey; 1/3 cup low-sodium soy sauce (85 g); 8 garlic cloves, minced (24 g); 4 cups cooked white rice (632 g); 1 lb (454 g) green beans, trimmed; 1/4 cup water; Aluminum foil.
Step 1: Thaw the chicken fully. Mix the honey, soy sauce, and garlic in a 6 quart slow cooker and add the thighs, turning to coat, skin side up.
Step 2: Cover and cook on low for 5 hours, until the thickest thigh reads 165°F near the bone.
Step 3: Move the thighs to a foil-lined sheet pan, skin side up, and broil 3 to 5 minutes, until the skin is crisp and browned.
Step 4: Skim the fat from the cooking liquid, then boil the liquid in a small saucepan for 5 minutes, until it thickens into a glaze.
Step 5: Steam the green beans in a covered skillet with the water for 5 minutes, until tender.
Step 6: Serve the chicken over the rice with the green beans and glaze. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
24. Crockpot Teriyaki Chicken
Approx. 36g ProteinIngredients: 2 lb (907 g) boneless skinless chicken thighs; 1/2 cup low-sodium soy sauce (136 g); 1/4 cup honey; 4 garlic cloves, minced (12 g); 1 tbsp grated fresh ginger; 1 tbsp cornstarch; 2 tbsp cold water; 4 cups cooked white rice (632 g); 4 cups broccoli florets (360 g).
Step 1: Thaw the chicken fully. Put the thighs, soy sauce, honey, garlic, and ginger in a 4 quart slow cooker.
Step 2: Cover and cook on low for 4 1/2 hours, until the thighs read 165°F and fall apart.
Step 3: Whisk the cornstarch with the cold water, stir it into the hot juices, and cook on high with the lid ajar for 15 minutes, until the sauce thickens.
Step 4: Steam the broccoli in the microwave with 2 tablespoons of water for 3 to 4 minutes, until tender.
Step 5: Shred the chicken in the sauce and serve over the rice with the broccoli. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
25. Chicken Curry with Yellow Rice
Approx. 36g ProteinIngredients: 2 lb (907 g) boneless skinless chicken thighs; 2 tbsp curry powder; 1 can (13.5 oz) coconut milk (400 g); 1 can (14.5 oz) diced tomatoes (411 g); 1 yellow onion, diced (150 g); 3 garlic cloves, minced (9 g); 1 tbsp grated fresh ginger; 3 cups baby spinach (90 g); 4 cups cooked white rice (632 g); 1 tsp ground turmeric; 1 tsp salt.
Step 1: Thaw the chicken fully. Put the thighs, curry powder, coconut milk, tomatoes, onion, garlic, ginger, and salt in a 6 quart slow cooker.
Step 2: Cover and cook on low for 5 hours, until the thighs read 165°F and are tender.
Step 3: Stir in the spinach and cook 5 minutes, until wilted.
Step 4: Stir the turmeric into the warm rice, and serve the curry over it. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
26. Butternut Squash Soup
Approx. 14g ProteinIngredients: 2 lb (907 g) peeled butternut squash, cubed; 1 yellow onion, diced (150 g); 3 garlic cloves, minced (9 g); 4 cups low-sodium vegetable broth; 1 1/2 cups cottage cheese (339 g); 4 slices crusty bread (28 g each, 112 g); 1/2 tsp salt; 1/4 tsp ground nutmeg.
Step 1: Put the squash, onion, garlic, broth, and salt in a 4 quart slow cooker.
Step 2: Cover and cook on low for 6 hours, until the squash is very tender.
Step 3: Stir in the cottage cheese and nutmeg, then blend until smooth with an immersion blender, or in batches in a blender filled no more than halfway with the lid vented.
Step 4: Reheat on the stove if needed until steaming hot, at least 165°F, and serve with the bread. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
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