See all 27 recipes
Table of Contents
- Six Slow Cooker Myths, Checked Against the Sources
- Rules That Apply to Every Card
- 3 to 4 Hours on Low: Faster Than the Label Says
- 5 to 6 Hours on Low: Thighs, Loin, and Chili
- 8 Hours on Low: Shoulder, Chuck, and Beans
- 9 to 10 Hours on Low: The Long Braises
- Time and Protein at a Glance
- How I Counted Protein
- Where These Cards Differ From Typical Versions
- FAQ
- Recipe Cards
Slow cooker recipes love to say 8 hours on low, but the right time depends on the cut. Chicken breasts are done in 4, while chuck and dried beans need most of a day.
I wanted winter dinners I could count, so each of these 27 recipes lists exact weights and protein per serving, from 13 to 44 grams.
They're sorted by hours on low. For more budget cooker meals, see our cheap crockpot dinners.
Our Take
Thaw the meat first, and reheat leftovers on the stove to 165°F.
Six Slow Cooker Myths, Checked Against the Sources
Clemson Extension's slow cooker guide and a Texas A&M extension guide agree on most rules, and they disagree on one. Here's how each myth holds up.
Myth: Every dinner needs 8 hours. The time depends on the cut. Chicken breasts and canned beans finish in 3 to 4 hours, chuck and shoulder need 8 or more, and lean pork loin dries out past 5. Food also cooks faster on high than on low, per Clemson.
Myth: Frozen meat is fine. Clemson says to always thaw meat and poultry first, and the Texas A&M guide says never to put frozen meat in. Frozen food spends too long in the range where bacteria multiply. Don't thaw it on the counter.
Myth: A quick peek does no harm. Clemson says each lift of the lid drops the temperature 10 to 15°F, and the Texas A&M guide says each lift adds 20 to 30 minutes of cooking time. Don't open the lid unless a card says to.
Myth: A big roast goes in whole. The sources disagree here. Clemson says not to use a slow cooker for large pieces like a roast or a whole chicken, while the Texas A&M guide says newer models cook large cuts safely. These cards cut meat to 1 to 2 pound pieces, the cautious reading.
Myth: Dried beans cook in the pot. Raw red kidney beans carry a toxin, per an Ohio State column that cites the FDA. Soak them at least 5 hours and boil them at least 30 minutes first. Every dried bean here gets the same treatment.
Myth: The cooker can reheat leftovers. Clemson says reheating leftovers in a slow cooker isn't recommended. Reheat on the stove or in the microwave to 165°F, then hold the food at 140°F or above.
Rules That Apply to Every Card
The cards repeat these where they matter. Here they are in one place.
- Fill the cooker at least half and no more than two-thirds full.
- Cook to 165°F for poultry and stews, 160°F for ground meat, and at least 145°F with a 3 minute rest for whole cuts of beef and pork.
- Shoulder, chuck, and short ribs cook to about 195°F, well above the 145°F minimum, because that's when they turn tender.
- If the power goes out while you're away, throw the food away, even if it looks done.
- Refrigerate leftovers within 2 hours, or within 1 hour above 90°F, and eat them within 3 to 4 days.
3 to 4 Hours on Low: Faster Than the Label Says
These 7 dinners are done in 3 to 4 hours, or can be, because the main ingredient is lean chicken, shrimp, or canned beans. Longer cooking only dries them out.
They suit a short afternoon or a late start. For faster dinners off the cooker, see our quick high-protein dinners.
Slow Cooker Shredded Chicken
Chicken breasts, broth, and three seasonings make a base you can use all week. Shredded chicken goes into tacos, salads, wraps, or a quick bowl after a workout, and one batch makes six servings.
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Four hours on low's enough. Lean breasts dry out when they sit all day, and Clemson Extension notes that food cooks faster on high than on low, so a cooker with a timer helps.
Shred the chicken while it's still warm and stir it back into the broth. It'll soak up the liquid and stay moist for days.
The nutrition: About 34 g protein per serving (1 of 6). The breasts are counted raw, so the number runs a little high.
Skip the 8 hour myth. Breasts that cook all day turn stringy, and a thermometer check at the 3 hour mark tells you if yours is already done, since cookers run hotter or cooler by model.
BBQ Chicken Sandwiches
Chicken breasts cook in barbecue sauce with a splash of vinegar, then shred onto toasted buns with coleslaw. It's a leaner sandwich than pulled pork and it's easy on a weeknight.
The nutrition: Each sandwich has about 31 g protein, and the batch makes 8. The chicken carries most of it.
Thin the sauce with vinegar. Bottled barbecue sauce's thick and sweet, and the chicken releases its own juice, so the filling should coat the meat and not drown it.
Toast the buns. A dry skillet takes a minute, and it'll keep the bread from going soggy under a wet filling.
Pickles help. The sour crunch cuts the sweetness of the sauce, and a few slices on each sandwich make the plate taste less heavy when you serve a table of six or more.
Slow Cooker Italian Meatballs
Beef and pork meatballs go through a hot oven first and then finish in marinara for four hours. The oven gives them a browned crust, and the sauce soaks in from there.
Ground meat needs 160°F, per the USDA, so check the center of a meatball and not the sauce. Cutting one open isn't a reliable test.
Mix the meat gently. Overworked meatballs turn dense, and a light hand keeps them tender after hours in the sauce.
Roll them even. Meatballs of the same size finish together, so a scoop'll save you from checking twenty four of them one at a time while the rest of dinner waits.
The nutrition: Count on roughly 40 g protein per serving, from 6 equal servings. The beef, pork, and pasta each carry a share.
Shrimp Étouffée
The nutrition: One serving comes to about 27 g protein, with 6 in all. The shrimp are counted raw and carry most of the protein.
Étouffée starts with a roux and the Cajun trinity of onion, bell pepper, and celery, and the slow cooker does the simmering. The shrimp go in at the very end so they stay tender.
Make the roux on the stove. It takes about ten minutes of stirring, and a slow cooker can't brown flour, so this step builds most of the flavor.
Shrimp are done when the flesh turns pearly and opaque, per FSIS. In a hot stew that takes 15 to 20 minutes, so pull the pot as soon as they curl.
Don't add them early. A shrimp that sits in a hot cooker for an hour goes tough and rubbery, and no sauce fixes that, so wait until the stew has thickened and you're nearly ready to eat.
Slow Cooker Chickpea Curry
Canned chickpeas are already cooked, so this curry needs only four hours to blend with tomatoes, coconut milk, and curry powder. It's the quickest vegetarian cook in the list.
Use canned. Dried chickpeas need a soak and a boil first, and canned ones skip that, which is why this recipe fits a short afternoon. Rinse them to cut some of the sodium, and I'd still taste the curry before adding any salt.
The nutrition: Per serving, it's about 18 g protein (6 servings). The chickpeas supply most of it, and the naan adds a good share.
Stir in the spinach at the end. It wilts in five minutes, and longer cooking turns it drab. Warm naan for scooping is worth the extra step.
Taste before serving. Curry powders differ a lot in salt and heat, so add the salt late and adjust once the long cook has mellowed everything in the pot.
Butternut Squash Broccoli Curry
Butternut squash melts into coconut milk and curry paste and makes the sauce creamy without dairy. Chickpeas bring the protein, and broccoli goes in near the end.
Broccoli needs only 30 minutes. If it goes in at the start it turns olive green and mushy, which is why the card holds it back.
Cut the squash into even cubes of about an inch. Small pieces turn to mush, and big ones won't cook through.
The nutrition: About 13 g protein per serving (1 of 6). The chickpeas and rice carry most of it, so it's among the lowest in this list.
Peel it first. A sharp peeler works, and microwaving the whole squash for two minutes softens the skin enough that the peeling goes faster and with less risk to your fingers.
White Bean Tomato Rosemary Stew
Cannellini beans, crushed tomatoes, carrots, and fresh rosemary simmer into a thick stew with no meat at all. The beans carry the protein and the fiber, and crusty bread soaks up the rest.
The nutrition: Each serving has about 15 g protein, and the batch makes 6. The beans supply most of it, and the bread and Parmesan add a little.
Mash a cup of beans against the side of the pot near the end. It thickens the stew without flour or cream.
If you want it meatier, brown a pound of Italian sausage to 160°F and stir it in. That adds roughly 10 grams of protein per serving, and I'd cook it separately first.
Rosemary is strong. Add half at the start and half at the end, because the long cook mellows the herb and the fresh handful at the finish brings back the bright, piney scent you'd miss otherwise.
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5 to 6 Hours on Low: Thighs, Loin, and Chili
Thighs, lean pork loin, and a ground beef chili fill this group, and each one cooks for 5 to 6 hours on low. Thighs stay juicy past 165°F, and the loin needs a thermometer.
They fit a workday that ends a little early. Our healthy meal prep dinner ideas cover portioning.
Chicken Chili Verde
Salsa verde, poblano peppers, and chicken thighs make a green chili that tastes bright after a long cook. The thighs shred right in the pot, and the corn and beans go in at the end.
Beans and corn go in late. Added at the start they break down into a paste, and 30 minutes is enough to heat them through.
Thighs should read 165°F, but they stay juicy long after that because of their fat, and that's why they suit the cooker better than breasts do.
Top it cold. Greek yogurt in place of sour cream adds protein and gives the chili a tangy finish, and a squeeze of lime at the table lifts the whole bowl from heavy to fresh.
The nutrition: Count on roughly 40 g protein per bowl, from 6 equal servings. The thighs and the beans carry most of it, with yogurt on top.
Teriyaki Chicken Rice Bowls
The nutrition: One bowl comes to about 39 g protein, with 6 in all. Soy sauce adds a little, and the edamame adds a good share.
Chicken thighs cook in a soy, ginger, and garlic sauce, and a cornstarch slurry thickens it at the end. Brown rice and edamame make it a full bowl.
Thicken at the end. Cornstarch added at the start breaks down over hours and leaves a thin sauce, so stir it into cold water first and cook on high for 15 minutes.
Low-sodium soy sauce gives you control over the salt. It's a cheap swap that matters over a week of leftovers.
Slice, then sauce. Cutting the thighs before they go back into the pot lets the glaze coat every piece, and green onions on top finish the bowl.
Chicken Cacciatore
Bone-in thighs, peppers, mushrooms, and crushed tomatoes simmer into a rustic Italian stew. The bones add flavor to the sauce, and the meat falls off them after five hours.
Remove the skin. Skin turns soft and rubbery in a slow cooker and adds grease to the sauce, so the card calls for skinless thighs.
The nutrition: Per serving, it's about 40 g protein (6 servings). The chicken is counted bone-in, at 16 g protein per 100 g as purchased, which is an assumption.
Check the temperature near the bone. Thighs should read 165°F there, per the USDA, though they taste better when they cook past it.
Pull the bones. Once the meat is tender, lift out each thigh, slide the meat off the bone, and stir it back into the sauce so every spoonful has chicken in it.
Chicken Thighs in White Wine
Garlic, thyme, Dijon, and white wine turn plain thighs into a dinner that looks like effort. Potatoes cook underneath and catch the juices.
Reduce the sauce on the stove. The cooker traps steam, so the liquid stays thin, and ten minutes in a saucepan concentrates it into something worth spooning over the plate.
Use a dry wine you'd drink. The flavor stays after cooking, and a sweet wine makes the sauce taste cloying.
The nutrition: About 32 g protein per serving (1 of 6). The chicken carries most of it, and the potatoes add a little.
Simmer the juices. Raw chicken juices shouldn't go over cooked chicken, so the stovetop step is also a safety step, and a rolling simmer handles the flavor and the food safety in one pan.
Chicken Curry with Yellow Rice
This mild curry pairs chicken thighs, onions, and ginger with turmeric rice. The heat is low, so it suits a table with mixed tastes.
The nutrition: Each serving has about 36 g protein, and the batch makes 6. The chicken and the rice each carry a big share.
Cook the rice on the stove. Rice in a slow cooker turns gummy or scorches, and 18 minutes in a covered pot gives a better result.
Peas go in at the end. A quarter hour keeps them bright, and frozen ones don't need thawing.
Cool the rice quickly. Cooked rice can grow bacteria if it sits warm, and it won't always smell off, so spread leftovers in a shallow dish within 2 hours rather than leaving the pot on the counter all evening.
BBQ Pork Loin with Sweet Potatoes
Pork loin is lean, which makes it a poor fit for an all day cook. Four to five hours on low in barbecue sauce keeps it juicy, and roasted sweet potatoes round out the plate.
Use a thermometer. Pull the loin at 145°F and rest it 3 minutes, per the USDA. Going to 195°F is right for shoulder, but loin doesn't carry much fat and turns dry and chalky.
Cut the loin in half crosswise before it goes in. I'd rather pull two small pieces early than one big piece late, since they cook more evenly and fit the cooker better.
Slice it thick. Thin slices of lean pork dry out on the plate while thick ones stay moist, and the sauce from the pot spooned over the top does the rest.
The nutrition: Count on roughly 32 g protein per serving, from 8 equal servings. The pork loin carries most of it, at 21 g protein per 100 g raw.
Beef and Butternut Squash Chili
The nutrition: One bowl comes to about 24 g protein, with 8 in all. The beef and the kidney beans each carry a big share.
Ground beef, kidney beans, and butternut squash make a sweet, hearty chili. The squash softens into the sauce, and the beans keep the protein high.
Brown the beef first. Ground beef has to reach 160°F per the USDA, and the cooker is a slow way to get there, so the skillet does it safely.
Use canned kidney beans. Raw red kidney beans carry a toxin, per an Ohio State column that cites the FDA, and canned ones have already been boiled.
Cube it small. Squash pieces of about a half inch go tender in six hours, while big chunks stay firm, and a slow cooker won't fix a piece that was cut too large.
8 Hours on Low: Shoulder, Chuck, and Beans
Shoulder, chuck, and dried beans need a full 8 hours on low to turn tender. The meat is cut into pieces of 1 to 2 pounds so it heats through evenly.
Load them before work and dinner is ready when you walk in. For more budget meal prep, see our high-protein meal prep ideas on a budget.
Slow Cooker Pork Roast with Green Beans
A pork shoulder with a garlic, paprika, and brown sugar rub is one of the best deals at the meat counter. Cut into three pieces, it cooks evenly and turns tender enough to slice or shred.
Cut the roast down. Clemson Extension says not to use a slow cooker for large pieces like a roast, while a Texas A&M guide says newer cookers handle big cuts, so the card takes the cautious route with 1 pound pieces.
The nutrition: Per serving, it's about 30 g protein (8 servings). The pork is counted raw, so the number runs high.
The USDA minimum for whole pork is 145°F with a 3 minute rest, but shoulder doesn't turn tender until near 195°F, so cook to texture.
Steam the beans. Six to eight minutes keeps them bright, and a spoon of the onion juices over the top turns a plain side into something that goes with the pork.
Classic Pot Roast with Carrots and Potatoes
Chuck roast braises with carrots, potatoes, onion, and a splash of red wine until it falls apart. It's the Sunday dinner that feeds eight and leaves leftovers for lunch.
Brown the beef if you've the time. Three minutes a side builds flavor the cooker can't, though it's not required for a good dinner.
Cut the chuck into three pieces. Smaller pieces heat through faster and follow the more cautious reading of the sources, and they still shred after eight hours.
The nutrition: About 33 g protein per serving (1 of 8). The chuck is counted raw, at 18 g protein per 100 g.
Spoon the juices over. Skim the fat first, then pour the liquid back over the meat and vegetables, and the roast stays moist for the lunches ahead.
Red Beans and Rice with Andouille
Red beans, andouille, and the Cajun trinity cook down into a smoky stew that doesn't cost much. A pound of dried beans feeds eight over rice.
The nutrition: Each bowl has about 21 g protein, and the batch makes 8. The beans carry most of it, and the sausage adds a good share.
Soak, then boil. Raw red kidney beans carry a toxin, so the card soaks them at least 5 hours and boils them for 30 minutes before they reach the cooker, which matches the stricter source.
Mash some beans against the pot. It turns the broth creamy the way a long stovetop simmer would, with no extra effort.
Start the soak early. Putting the beans in water the night before costs almost no work, and the pot's loaded by the time you leave the house in the morning.
Pulled Pork Rice Bowls with Kale
Shredded pork over brown rice and sautéed kale is a bowl you can pack for the week. The pork comes out of the cooker with chili powder, cumin, and a splash of vinegar.
Add the vinegar. A quarter cup cuts through the richness of the shoulder and keeps the leftovers from tasting heavy on day three.
Skim the fat from the juices before you stir them back in. A few spoonfuls keep the shredded pork moist in the container.
Pack it cold. Divide the rice, kale, and pork into containers within 2 hours of cooking, and reheat a bowl to 165°F in the microwave, not in the cooker.
The nutrition: Count on roughly 32 g protein per bowl, from 8 equal servings. The pork is counted raw, so the number runs high.
Pork Carnitas Tacos
The nutrition: One serving comes to about 32 g protein, with 8 in all. The pork is counted raw, so the number runs high.
Pork shoulder braises in orange juice, cumin, and garlic, then crisps under the broiler for the edges that make carnitas worth ordering. Two tacos per person is a solid dinner.
Cut the pork into chunks. Two inch pieces cook faster than a whole roast and expose more surface to the broiler, which is where the crisp comes from.
Broil with some liquid. Half a cup of cooking juices keeps the pork from drying out under the heat, and the edges still crisp within about five minutes.
Watch the pan. Broilers vary a lot, so stay close to the oven for the last minutes, because pork that crisps in four minutes in one oven can burn in six in another.
Pozole Rojo
Pork shoulder and hominy simmer in a deep red guajillo broth, and the cabbage, radish, and lime toppings make it. It's a good dinner for a cold night.
Toast the chiles. Thirty seconds a side in a dry skillet wakes up their flavor, and the soak softens them so the sauce blends smooth.
The nutrition: Per bowl, it's about 31 g protein (8 servings). The pork carries almost all of it.
Hot liquid expands in a blender, so don't blend it piping hot. Let the pitcher cool a few minutes and vent the lid first.
Add the hominy late. Canned hominy is already cooked, so a half hour in the hot broth is all it needs, and it keeps its chew instead of turning to mush.
Birria Bowls
Beef chuck braises in a chile broth until it shreds, and the bowl comes with rice, avocado, and a ladle of the broth. It tastes like the taco shop version without the griddle.
Save the broth. The cooking liquid's the best part of birria, so skim the fat and serve a cup with each bowl for sipping or dunking.
Cut the chuck into chunks of about 2 inches. They cook through faster than a roast and take on more of the chile sauce.
The nutrition: About 34 g protein per bowl (1 of 8). The beef is counted raw, at 18 g protein per 100 g.
Skim well. Beef chuck leaves a layer of fat on the broth, and a wide spoon or a quick chill in the refrigerator makes it easy to lift off before the bowls go out.
9 to 10 Hours on Low: The Long Braises
The longest braises run 9 to 10 hours on low, which suits a day away from the house or a weekend at home. Short ribs, kalua pork, and beans earn the time.
Check them an hour early the first time, since cookers run hot or cool. Our one-pot dinners with real protein have more cooker friendly meals.
Slow Cooker Beef Bourguignon
Chuck, bacon, mushrooms, and red wine braise until the beef is fork-tender. It's a French classic that the slow cooker makes forgiving.
The nutrition: Each serving has about 41 g protein, and the batch makes 8. The beef carries most of it, and the egg noodles add a good share.
Brown the beef in batches. Crowding the pan steams the meat instead, so give each cube room and use the bacon fat for flavor.
Serve it over egg noodles or mashed potatoes. Either one catches the sauce, and the noodles add protein to the plate.
Don't skip the flour. A couple of tablespoons tossed on the beef thicken the sauce as it cooks, so you don't need a cornstarch step at the end, and the stew comes out glossy.
Kalua Pork Sliders
Kalua pork needs three things: shoulder, sea salt, and liquid smoke. Ten hours on low gives smoky, salty meat that piles onto Hawaiian rolls with slaw.
Pierce the pork and rub in the salt. Cutting the shoulder into three pieces helps the salt reach the center and cooks the meat more evenly.
Ten hours is a long cook, so I'd check the pork at eight. It's ready when a fork shreds it, and the age and model of the cooker change the timing.
Pile it high. Twelve sliders from three pounds of raw pork means about two ounces of meat each, and the slaw adds crunch and acid to cut the salt.
The nutrition: Count on roughly 44 g protein per serving, from 6 equal servings. The pork is counted raw, so the number runs high.
Braised Short Ribs over Mashed Potatoes
The nutrition: One serving comes to about 44 g protein, with 6 in all. The ribs are counted bone-in at 13 g protein per 100 g as purchased, which is an assumption.
Short ribs braise in red wine and beef broth until the meat slides off the bone. Serve them over mashed potatoes with plenty of sauce for a weekend dinner.
Reduce the sauce on the stove. The cooker leaves the liquid thin and greasy, and ten minutes in a saucepan turns it into a sauce that clings.
Ribs cut to three inches fit the cooker and cook evenly. The meat should pull back from the bone when it's done.
Skim first. Short ribs give off a lot of fat, and spooning it off before you reduce the sauce keeps the finished dish rich without being greasy.
Smoky Baked Beans with Sausage
Navy beans, bacon, sausage, and a smoky brown sugar sauce cook all day into a dinner, not just a side. A bowl with a slice of bread's plenty, and I'd skip the side dish.
Boil the beans first. Dried beans need a 5 hour soak and a boil of at least 30 minutes, which is the stricter source, and the cooker alone doesn't get them hot enough.
The nutrition: Per serving, it's about 23 g protein (8 servings). The beans and the sausage each carry a share, and the bacon adds a little.
The sauce thickens as the beans soften. If it's too loose at the end, take off the lid for the last half hour on high.
Stir once. Open the lid only near the end, because every lift drops the temperature 10 to 15°F, per Clemson Extension, and the beans lose time they can't spare.
Pinto Beans with Chile Lime Rice
Pinto beans simmer with a smoked ham hock until creamy, and chile lime rice goes underneath. It's cheap, filling, and good with cheese and salsa on top.
Soak and boil first. Five hours of soaking and 30 minutes of boiling get dried pintos ready, and the cooker finishes them over nine hours.
Pull the meat off the hock, chop it, and stir it back in. Don't keep the bone or any tough skin.
The nutrition: About 18 g protein per bowl (1 of 8). The ham hock's meat isn't counted, so the real number runs a little higher.
Make the rice fresh. Rice is quick on the stove, and the lime zest stirred in at the end gives the plate a bright finish that holds up against the smoky beans.
Barbacoa Tostadas
Chipotles, garlic, and cumin season the chuck as it braises, and crispy tostadas turn the shredded beef into a handheld dinner. The beef is smoky, tangy, and a little hot.
The nutrition: Each serving has about 37 g protein, and the batch makes 8. The beef and the refried beans each carry a share.
Assemble at the last minute. A tostada under wet beef goes soft in minutes, so don't build them early. Keep the filling warm and assemble each one at the table.
Chunks of 2 inches cook through faster than a roast, and the chipotle and lime reach the meat better too.
Freeze the extras. Barbacoa freezes well in its juices for 2 to 3 months, and a bag laid flat thaws quickly in the refrigerator the night before you want tacos.
Time and Protein at a Glance
Use this list to plan the day. Times include cooking, soaking, and resting, and protein is per serving.
- Slow Cooker Shredded Chicken: 4 hr 15 min, about 34 g protein per serving
- BBQ Chicken Sandwiches: 4 hr 20 min, about 31 g protein per sandwich
- Slow Cooker Italian Meatballs: 4 hr 55 min, about 40 g protein per serving
- Shrimp Étouffée: 4 hr 25 min, about 27 g protein per serving
- Slow Cooker Chickpea Curry: 4 hr 15 min, about 18 g protein per serving
- Butternut Squash Broccoli Curry: 4 hr 30 min, about 13 g protein per serving
- White Bean Tomato Rosemary Stew: 4 hr 15 min, about 15 g protein per serving
- Chicken Chili Verde: 6 hr 20 min, about 40 g protein per bowl
- Teriyaki Chicken Rice Bowls: 5 hr 45 min, about 39 g protein per bowl
- Chicken Cacciatore: 5 hr 50 min, about 40 g protein per serving
- Chicken Thighs in White Wine: 6 hr 5 min, about 32 g protein per serving
- Chicken Curry with Yellow Rice: 6 hr 10 min, about 36 g protein per serving
- BBQ Pork Loin with Sweet Potatoes: 5 hr 30 min, about 32 g protein per serving
- Beef and Butternut Squash Chili: 6 hr 55 min, about 24 g protein per bowl
- Slow Cooker Pork Roast with Green Beans: 8 hr 35 min, about 30 g protein per serving
- Classic Pot Roast with Carrots and Potatoes: 8 hr 35 min, about 33 g protein per serving
- Red Beans and Rice with Andouille: 13 hr 50 min, about 21 g protein per bowl
- Pulled Pork Rice Bowls with Kale: 8 hr 40 min, about 32 g protein per bowl
- Pork Carnitas Tacos: 8 hr 35 min, about 32 g protein per serving
- Pozole Rojo: 8 hr 45 min, about 31 g protein per bowl
- Birria Bowls: 8 hr 45 min, about 34 g protein per bowl
- Slow Cooker Beef Bourguignon: 9 hr 35 min, about 41 g protein per serving
- Kalua Pork Sliders: 10 hr 35 min, about 44 g protein per serving
- Braised Short Ribs over Mashed Potatoes: 10 hr 20 min, about 44 g protein per serving
- Smoky Baked Beans with Sausage: 14 hr 55 min, about 23 g protein per serving
- Pinto Beans with Chile Lime Rice: 15 hr 10 min, about 18 g protein per bowl
- Barbacoa Tostadas: 9 hr 30 min, about 37 g protein per serving
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 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, pork loin at 21, chuck at 18, shrimp at 20, chicken breast at 22.5, bone-in thighs at 16, and bone-in short ribs at 13 as purchased. Broth isn't counted, and neither is the meat on a ham hock.
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 slow cooker dinners, weighed so the protein can be counted. They aren't copies of one published recipe, so a test cook's wise before you load a cooker and leave.
The roasts and shoulders are cut into smaller pieces, the chickpeas and white beans are canned, and the dried beans are soaked and boiled first. The bean and soup style meals are close cousins of our winter soups, so pick one or the other for the week.
Eight of these dinners also have a cousin in our crockpot list, including chili verde, kalua pork, carnitas, and red beans and rice. The ingredients and cuts differ, but the dishes are alike, so cook one version and not both.
Questions About Slow Cooker Winter Dinners
Which recipe has the most protein?
Kalua Pork Sliders leads at about 44 grams per serving, followed by Braised Short Ribs over Mashed Potatoes at about 44 grams and Slow Cooker Beef Bourguignon at about 41. The lowest is the Butternut Squash Broccoli Curry at about 13 grams.
How many hours should I cook on low?
Match the cut. Chicken breasts, shrimp, and canned beans need 3 to 4 hours, thighs and chili need 5 to 6, shoulder and chuck need 8, and short ribs and big bean pots need 9 to 10.
Can I put frozen meat in the slow cooker?
No. Clemson Extension and a Texas A&M guide both say to thaw first, because frozen food stays too long in the range where bacteria multiply.
Is it safe to cook a whole roast?
The sources differ. Clemson says not to, while a Texas A&M guide says newer models can, so the cards cut roasts into 1 to 2 pound pieces to follow the more cautious advice.
Can I leave the cooker on while I'm at work?
Yes, as long as the power doesn't go out. If it does while you're away, throw the food away, per Clemson, even if it looks done.
Can I reheat leftovers in the slow cooker?
No. Reheat on the stove or in the microwave to 165°F, then hold the food at 140°F or above if you need to keep it warm.
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. Slow Cooker Shredded Chicken
Approx. 34g ProteinIngredients: 2 lb (907 g) boneless skinless chicken breasts; 1 cup low-sodium chicken broth; 1 tsp garlic powder; 1 tsp smoked paprika; Salt and black pepper, to taste.
Step 1: Thaw the chicken fully in the refrigerator. Lay the breasts in a single layer in a 4 quart slow cooker and sprinkle with the garlic powder, paprika, salt, and pepper. Pour in the broth.
Step 2: Cover and cook on low for 4 hours, until a thermometer reads 165°F in the thickest part and the chicken shreds easily. Keep the lid on until then.
Step 3: Rest the chicken 5 minutes, shred it with two forks, and stir it into the cooking liquid. 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. BBQ Chicken Sandwiches
Approx. 31g ProteinIngredients: 2 lb (907 g) boneless skinless chicken breasts; 1 cup barbecue sauce; 1/4 cup apple cider vinegar; 1 tbsp brown sugar; 8 hamburger buns (55 g each, 440 g); 2 cups coleslaw mix (180 g); Salt and black pepper, to taste.
Step 1: Thaw the chicken fully in the refrigerator. Whisk the barbecue sauce, vinegar, brown sugar, salt, and pepper in a 4 quart slow cooker and turn the breasts in it.
Step 2: Cover and cook on low for 4 hours, until a thermometer reads 165°F and the chicken shreds easily.
Step 3: Shred the chicken in the sauce, then toast the buns in a dry skillet 1 to 2 minutes, until golden.
Step 4: Pile the chicken on the buns and top with the coleslaw mix. 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. Slow Cooker Italian Meatballs
Approx. 40g ProteinIngredients: 1 lb (454 g) ground beef; 1 lb (454 g) ground pork; 1/2 cup Italian breadcrumbs (55 g); 1 large egg (50 g); 1/3 cup grated Parmesan cheese (30 g); 2 garlic cloves, minced; 1 tsp salt; 1 jar (24 oz) marinara sauce (680 g); 12 oz (340 g) spaghetti; Water, for boiling the spaghetti.
Step 1: Heat the oven to 400°F. Mix the beef, pork, breadcrumbs, egg, Parmesan, garlic, and salt gently, and roll into 24 meatballs.
Step 2: Bake the meatballs on a rimmed baking sheet 12 minutes, until browned on the outside. They will not be cooked through yet.
Step 3: Pour half the marinara into a 5 quart slow cooker, add the meatballs, and cover with the rest. Cook on low for 4 hours, until a thermometer reads 160°F in the center of a meatball.
Step 4: Boil the spaghetti in salted water until al dente, drain, and serve under the meatballs. 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. Shrimp Étouffée
Approx. 27g ProteinIngredients: 1/4 cup vegetable oil; 1/4 cup all-purpose flour (30 g); 1 yellow onion, diced (150 g); 1 green bell pepper, diced (150 g); 2 celery stalks, diced (80 g); 3 garlic cloves, minced; 1 can (14.5 oz) diced tomatoes (411 g); 1 cup low-sodium broth; 2 tsp Cajun seasoning; 2 bay leaves; 1 1/2 lb (680 g) raw peeled large shrimp; 3 cups cooked white rice (475 g).
Step 1: Heat the oil in a large skillet over medium heat, whisk in the flour, and stir 8 to 10 minutes, until the roux is a deep golden brown.
Step 2: Stir in the onion, bell pepper, and celery and cook 5 minutes, until softened. Add the garlic for 1 minute.
Step 3: Scrape the roux and vegetables into a 5 quart slow cooker with the tomatoes, broth, Cajun seasoning, and bay leaves. Cover and cook on low for 3 hours, until thickened.
Step 4: Remove the bay leaves, stir in the shrimp, and cook on high 15 to 20 minutes, until the shrimp are pink and opaque and the stew is steaming hot.
Step 5: Serve over the rice. Shrimp turns rubbery if it cooks longer. 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. Slow Cooker Chickpea Curry
Approx. 18g ProteinIngredients: 3 cans (15 oz each) chickpeas, drained and rinsed (765 g); 1 yellow onion, diced (150 g); 3 garlic cloves, minced; 1 tbsp grated fresh ginger; 2 tbsp curry powder; 1 can (14.5 oz) crushed tomatoes (411 g); 1 can (13.5 oz) coconut milk (400 g); 1 bag (5 oz) baby spinach (142 g); 6 pieces naan (60 g each, 360 g); 1 tsp salt.
Step 1: Put the chickpeas, onion, garlic, ginger, curry powder, tomatoes, coconut milk, and salt in a 5 quart slow cooker and stir.
Step 2: Cover and cook on low for 4 hours, until the onion is tender and the curry is steaming hot, at least 165°F.
Step 3: Stir in the spinach, cover 5 minutes, until wilted, and warm the naan in a dry skillet or the oven. 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. Butternut Squash Broccoli Curry
Approx. 13g ProteinIngredients: 1 medium butternut squash, peeled and cubed (900 g); 1 yellow onion, diced (150 g); 3 garlic cloves, minced; 2 tbsp red curry paste; 1 can (13.5 oz) coconut milk (400 g); 1 cup low-sodium vegetable broth; 2 cans (15 oz each) chickpeas, drained and rinsed (510 g); 4 cups broccoli florets (300 g); 3 cups cooked white rice (475 g); 1/4 cup chopped fresh cilantro; 1 tsp salt.
Step 1: Put the squash, onion, garlic, curry paste, coconut milk, broth, chickpeas, and salt in a 6 quart slow cooker and stir.
Step 2: Cover and cook on low for 3 1/2 hours, until the squash is tender.
Step 3: Stir in the broccoli, cover, and cook 30 more minutes, until the broccoli is bright green and tender but not mushy.
Step 4: Serve over the rice with the 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.
7. White Bean Tomato Rosemary Stew
Approx. 15g ProteinIngredients: 3 cans (15 oz each) cannellini beans, drained and rinsed (765 g); 1 can (28 oz) crushed tomatoes (794 g); 1 yellow onion, diced (150 g); 2 carrots, diced (120 g); 4 garlic cloves, minced; 2 tbsp chopped fresh rosemary; 2 cups low-sodium broth; 2 tbsp olive oil; 1/4 cup grated Parmesan cheese (25 g); 6 slices crusty bread (180 g); Salt and black pepper, to taste.
Step 1: Put the beans, tomatoes, onion, carrots, garlic, half the rosemary, broth, olive oil, salt, and pepper in a 5 quart slow cooker.
Step 2: Cover and cook on low for 4 hours, until the carrots are tender and the stew is steaming hot, at least 165°F.
Step 3: Mash about 1 cup of the beans against the side of the pot to thicken the stew and stir in the rest of the rosemary.
Step 4: Serve with the Parmesan and 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.
8. Chicken Chili Verde
Approx. 40g ProteinIngredients: 2 lb (907 g) boneless skinless chicken thighs; 1 jar (16 oz) salsa verde (454 g); 2 poblano peppers, seeded and chopped (200 g); 1 can (4 oz) diced green chiles (113 g); 1 tsp ground cumin; 1 cup frozen corn (140 g); 2 cans (15 oz each) great northern beans, drained and rinsed (510 g); 1/2 cup plain Greek yogurt (120 g); 1 lime, cut in wedges; Salt and black pepper, to taste.
Step 1: Thaw the chicken fully in the refrigerator. Put the thighs, salsa verde, poblanos, green chiles, cumin, salt, and pepper in a 6 quart slow cooker.
Step 2: Cover and cook on low for 5 1/2 hours, until the thighs read 165°F in the thickest part and shred easily.
Step 3: Shred the chicken in the pot, stir in the corn and beans, and cook 30 more minutes, until the chili is steaming hot, at least 165°F.
Step 4: Serve with the yogurt and lime wedges. 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. Teriyaki Chicken Rice Bowls
Approx. 39g ProteinIngredients: 2 lb (907 g) boneless skinless chicken thighs; 1/3 cup low-sodium soy sauce (50 g); 2 tbsp rice vinegar; 3 tbsp brown sugar; 3 garlic cloves, minced; 1 tbsp grated fresh ginger; 1 tsp sesame oil; 1 tbsp cornstarch mixed with 2 tbsp cold water; 6 cups cooked brown rice (950 g); 1 1/2 cups shelled edamame, cooked (225 g); 2 green onions, sliced.
Step 1: Thaw the chicken fully in the refrigerator. Whisk the soy sauce, vinegar, brown sugar, garlic, ginger, and sesame oil in a 5 quart slow cooker and turn the thighs in it.
Step 2: Cover and cook on low for 5 hours, until a thermometer reads 165°F in the thickest part.
Step 3: Lift the chicken out and slice it. Stir the cornstarch and cold water mixture into the sauce, cover, and cook on high 15 minutes, until thickened.
Step 4: Return the chicken to the sauce and serve over the rice with the edamame and green onions. 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. Chicken Cacciatore
Approx. 40g ProteinIngredients: 6 bone-in skinless chicken thighs (1,134 g); 1 yellow onion, sliced (150 g); 1 red bell pepper, sliced (150 g); 8 oz (227 g) mushrooms, sliced; 3 garlic cloves, minced; 1 can (28 oz) crushed tomatoes (794 g); 1/2 cup low-sodium chicken broth; 1 tbsp Italian seasoning; 12 oz (340 g) rigatoni; Salt and black pepper, to taste.
Step 1: Thaw the chicken fully in the refrigerator. Layer the onion, bell pepper, mushrooms, and garlic in a 6 quart slow cooker and set the thighs on top.
Step 2: Stir the tomatoes, broth, Italian seasoning, salt, and pepper together, pour them over the chicken, and cover.
Step 3: Cook on low for 5 1/2 hours, until the thighs read 165°F near the bone and are tender. Pull the meat off the bones and stir it back in.
Step 4: Boil the rigatoni until al dente, drain, and serve under the chicken. 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. Chicken Thighs in White Wine
Approx. 32g ProteinIngredients: 2 lb (907 g) boneless skinless chicken thighs; 1 1/2 lb (680 g) baby potatoes, halved; 1 yellow onion, sliced (150 g); 6 garlic cloves, smashed; 1 cup dry white wine; 1 cup low-sodium chicken broth; 1 tbsp Dijon mustard; 1 tbsp fresh thyme leaves; 2 tbsp butter; Salt and black pepper, to taste.
Step 1: Thaw the chicken fully in the refrigerator. Put the potatoes, onion, and garlic in a 6 quart slow cooker and set the thighs on top.
Step 2: Whisk the wine, broth, Dijon mustard, thyme, salt, and pepper, pour it over the chicken, and cover. Cook on low for 5 hours, until the thighs read 165°F and the potatoes are tender.
Step 3: Move the chicken and potatoes to a platter. Simmer the cooking liquid in a saucepan 10 minutes, until reduced by about a third, then whisk in the butter.
Step 4: Spoon the sauce over the plate. Don't pour raw juices over cooked chicken. 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. Chicken Curry with Yellow Rice
Approx. 36g ProteinIngredients: 2 lb (907 g) boneless skinless chicken thighs, cut in 2 inch pieces; 1 yellow onion, diced (150 g); 4 garlic cloves, minced; 1 tbsp grated fresh ginger; 2 tbsp curry powder; 1 can (13.5 oz) coconut milk (400 g); 1 cup frozen peas (150 g); 1 1/2 cups long grain white rice, dry (285 g); 3 cups water; 1 tsp ground turmeric; 1 tsp salt.
Step 1: Thaw the chicken fully in the refrigerator. Put the chicken thighs, onion, garlic, ginger, curry powder, coconut milk, and half the salt in a 5 quart slow cooker and stir.
Step 2: Cover and cook on low for 5 hours, until the chicken reads 165°F and the sauce is steaming hot.
Step 3: Stir in the peas and cook 15 minutes. Meanwhile, bring the rice, water, turmeric, and the rest of the salt to a boil in a covered pot, then turn to low and simmer 18 minutes, until the water is absorbed.
Step 4: Rest the rice 5 minutes, fluff it, and serve under the curry. 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. BBQ Pork Loin with Sweet Potatoes
Approx. 32g ProteinIngredients: 2 1/2 lb (1,134 g) boneless pork loin, cut in half crosswise; 1 cup barbecue sauce; 1/2 cup low-sodium broth; 1 yellow onion, sliced (150 g); 4 medium sweet potatoes, halved (800 g); 1 tbsp olive oil; Salt and black pepper, to taste.
Step 1: Thaw the pork fully in the refrigerator. Put the onion in a 6 quart slow cooker, set the two pork pieces on top, and pour over the barbecue sauce and broth.
Step 2: Cover and cook on low, checking with a thermometer at 4 hours. Pull the pork when it reads 145°F, usually by 5 hours, because lean loin dries out if it keeps going. The USDA minimum is 145°F with a 3 minute rest.
Step 3: Heat the oven to 425°F. Toss the sweet potatoes with the olive oil, salt, and pepper and roast cut side down on a baking sheet 30 to 35 minutes, until tender.
Step 4: Rest the pork 10 minutes, slice it, and spoon the sauce 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.
14. Beef and Butternut Squash Chili
Approx. 24g ProteinIngredients: 1 1/2 lb (680 g) 90 percent lean ground beef; 1 yellow onion, diced (150 g); 3 garlic cloves, minced; 3 cups cubed butternut squash (450 g); 2 cans (15 oz each) kidney beans, drained and rinsed (510 g); 1 can (28 oz) crushed tomatoes (794 g); 2 tbsp chili powder; 1 tsp ground cumin; 1 cup low-sodium beef broth; 1/2 cup sour cream (115 g); 1 cup crushed tortilla chips (30 g); Salt and black pepper, to taste.
Step 1: Brown the beef and onion in a large skillet over medium-high heat 8 to 10 minutes, breaking up the meat, until no pink remains and a thermometer reads 160°F. Drain the fat.
Step 2: Put the beef mixture, garlic, squash, beans, tomatoes, chili powder, cumin, broth, salt, and pepper in a 6 quart slow cooker and stir.
Step 3: Cover and cook on low for 6 hours, until the squash is tender and the chili is steaming hot, at least 165°F.
Step 4: Serve with the sour cream and crushed chips. 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. Slow Cooker Pork Roast with Green Beans
Approx. 30g ProteinIngredients: 3 lb (1,361 g) boneless pork shoulder, cut in 3 equal pieces; 4 garlic cloves, minced; 2 tsp smoked paprika; 1 tbsp brown sugar; 2 tsp salt and 1/2 tsp black pepper; 2 yellow onions, sliced (300 g); 1/2 cup low-sodium chicken broth; 1 lb (454 g) green beans, trimmed.
Step 1: Thaw the meat fully in the refrigerator first. Cut the shoulder into 3 equal pieces of about 1 pound each. Mix the garlic, paprika, brown sugar, salt, and pepper and rub it all over the pork.
Step 2: Spread the onions in a 6 quart slow cooker, set the pork on top, and pour in the broth. Cover and cook on low for 8 hours, until a fork pulls the meat apart and a thermometer reads about 195°F. The USDA minimum for whole cuts of pork is 145°F with a 3 minute rest, so the higher mark is for tenderness.
Step 3: Rest the pork 15 minutes. Meanwhile, steam the green beans 6 to 8 minutes, until tender.
Step 4: Slice or shred the pork and spoon the onions and juices 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.
16. Classic Pot Roast with Carrots and Potatoes
Approx. 33g ProteinIngredients: 3 lb (1,361 g) boneless chuck roast, cut in 3 equal pieces; 1 tbsp olive oil; 1 lb (454 g) carrots, cut in chunks; 1 1/2 lb (680 g) baby potatoes; 1 yellow onion, quartered (150 g); 3 garlic cloves, smashed; 2 tbsp tomato paste; 1/2 cup dry red wine; 1 cup low-sodium beef broth; 1 tsp dried thyme; Salt and black pepper, to taste.
Step 1: Thaw the meat fully in the refrigerator first. Cut the chuck into 3 equal pieces, pat dry, and season with salt and pepper.
Step 2: Heat the olive oil in a skillet over medium-high heat and brown the beef 3 minutes per side. Put the carrots, potatoes, onion, and garlic in a 6 quart slow cooker and set the beef on top.
Step 3: Whisk the tomato paste, red wine, broth, and thyme and pour it over everything. Cover and cook on low for 8 hours, until the beef is fork-tender and a thermometer reads about 195°F. The USDA minimum for whole cuts of beef is 145°F with a 3 minute rest, so the higher mark is for tenderness.
Step 4: Rest 10 minutes and spoon the juices over each plate. 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 with Andouille
Approx. 21g ProteinIngredients: 1 lb (454 g) dried red kidney beans; Water, for soaking and boiling the beans; 12 oz (340 g) andouille sausage, sliced; 1 yellow onion, diced (150 g); 1 green bell pepper, diced (150 g); 2 celery stalks, diced (80 g); 4 garlic cloves, minced; 2 tsp Cajun seasoning; 2 bay leaves; 4 cups low-sodium chicken broth; 4 cups cooked white rice (632 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. Raw red kidney beans carry a toxin that this step removes.
Step 3: Put the beans, sausage, onion, bell pepper, celery, garlic, Cajun seasoning, bay leaves, and broth in a 6 quart slow cooker.
Step 4: Cover and cook on low for 8 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 a cup of the beans against the side to thicken the pot, 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. Pulled Pork Rice Bowls with Kale
Approx. 32g ProteinIngredients: 3 lb (1,361 g) boneless pork shoulder, cut in 3 equal pieces; 1 yellow onion, sliced (150 g); 2 tbsp chili powder; 1 tsp ground cumin; 1 tsp garlic powder; 2 tsp salt; 1/4 cup apple cider vinegar; 4 cups cooked brown rice (630 g); 6 cups chopped kale (100 g); 1 tbsp olive oil; 1/2 cup barbecue sauce, for drizzling.
Step 1: Thaw the meat fully in the refrigerator first. Cut the shoulder into 3 equal pieces of about 1 pound each and rub with the chili powder, cumin, garlic powder, and salt.
Step 2: Put the onion in a 6 quart slow cooker, set the pork on top, and add the vinegar. 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 the higher mark is for tenderness.
Step 3: Rest the pork 15 minutes. Meanwhile, cook the kale in the olive oil in a skillet 4 to 5 minutes, until wilted.
Step 4: Shred the pork, skim the fat, and stir in a few spoonfuls of the juices. Divide the rice, kale, and pork among 8 bowls and drizzle with the barbecue 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.
19. Pork Carnitas Tacos
Approx. 32g ProteinIngredients: 3 lb (1,361 g) boneless pork shoulder, cut in 2 inch chunks; 1 yellow onion, quartered (150 g); 4 garlic cloves, smashed; 1/2 cup orange juice; 2 tsp ground cumin; 2 tsp dried oregano; 2 tsp salt; 16 corn tortillas (26 g each, 416 g); 1 small white onion, diced, for serving; 1/4 cup chopped fresh cilantro; 2 limes, cut in wedges.
Step 1: Thaw the meat fully in the refrigerator first. Toss the pork chunks with the cumin, oregano, and salt and put them 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 a thermometer reads about 195°F. The USDA minimum for whole cuts of pork is 145°F with a 3 minute rest, so the higher mark is for tenderness.
Step 3: Heat the broiler. Shred the pork, spread it on a rimmed baking sheet, and spoon over 1/2 cup of the cooking liquid. Broil 4 to 6 minutes, until the edges are crisp and browned.
Step 4: Warm the tortillas in a dry skillet and fill 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.
20. Pozole Rojo
Approx. 31g ProteinIngredients: 3 lb (1,361 g) boneless pork shoulder, cut in 1 1/2 inch chunks; 4 dried guajillo chiles, stemmed and seeded; 2 cups hot water; 1 yellow onion, quartered (150 g); 4 garlic cloves; 2 tsp dried oregano; 4 cups low-sodium chicken broth; 2 cans (15 oz each) hominy, drained and rinsed (600 g); 2 cups shredded cabbage (180 g); 1 bunch radishes, sliced; 2 limes, cut in wedges; 2 tsp salt.
Step 1: Thaw the meat fully in the refrigerator first. Toast the chiles in a dry skillet 30 seconds per side, until fragrant, then soak them in the hot water 15 minutes.
Step 2: Blend the chiles with 1 cup of their soaking water, the garlic, oregano, and salt until smooth. Let the blender cool a few minutes and vent the lid, since hot liquid expands.
Step 3: Put the pork, onion, broth, and chile sauce in a 6 quart slow cooker. Cover and cook on low for 7 1/2 hours, until the pork is tender and a thermometer reads about 195°F. The USDA minimum for whole cuts of pork is 145°F with a 3 minute rest, so the higher mark is for tenderness.
Step 4: Stir in the hominy and cook 30 more minutes, until the stew is steaming hot, at least 165°F.
Step 5: Ladle into bowls and top with the cabbage, radishes, and 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.
21. Birria Bowls
Approx. 34g ProteinIngredients: 3 lb (1,361 g) boneless beef chuck, cut in 2 inch chunks; 4 dried guajillo chiles, stemmed and seeded; 2 dried ancho chiles, stemmed and seeded; 1 can (14.5 oz) fire roasted tomatoes (411 g); 1 yellow onion, quartered (150 g); 5 garlic cloves; 1/4 cup apple cider vinegar; 1 tsp ground cumin; 1 cinnamon stick; 2 cups low-sodium beef broth; 2 tsp salt; 4 cups cooked white rice (632 g); 2 ripe avocados, sliced (300 g); 2 limes, cut in wedges.
Step 1: Thaw the meat fully in the refrigerator first. Toast the chiles in a dry skillet 30 seconds per side, until fragrant, and soak them in 2 cups of hot beef broth 15 minutes.
Step 2: Blend the chiles, soaking broth, tomatoes, garlic, vinegar, cumin, and salt until smooth, venting the lid.
Step 3: Put the beef, onion, and cinnamon stick in a 6 quart slow cooker and pour over the sauce. Cover and cook on low for 8 hours, until the beef shreds easily and a thermometer reads about 195°F. The USDA minimum for whole cuts of beef is 145°F with a 3 minute rest, so the higher mark is for tenderness.
Step 4: Remove the cinnamon, shred the beef, skim the fat, and serve over the rice with avocado, lime, and a ladle of the broth. 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. Slow Cooker Beef Bourguignon
Approx. 41g ProteinIngredients: 3 lb (1,361 g) boneless beef chuck, cut in 1 1/2 inch cubes; 6 slices bacon, chopped (170 g); 2 tbsp all-purpose flour (16 g); 1 lb (454 g) mushrooms, quartered; 1 yellow onion, diced (150 g); 3 carrots, sliced (180 g); 3 garlic cloves, minced; 2 tbsp tomato paste; 1 cup dry red wine; 1 cup low-sodium beef broth; 1 tsp dried thyme; 12 oz (340 g) egg noodles; Salt and black pepper, to taste.
Step 1: Thaw the meat fully in the refrigerator first. Cook the bacon in a skillet over medium heat until crisp and lift it into a 6 quart slow cooker, leaving the fat in the pan.
Step 2: Pat the beef dry, toss with the flour, salt, and pepper, and brown it in batches in the bacon fat, about 3 minutes per side. Add it to the cooker.
Step 3: Add the mushrooms, onion, carrots, garlic, tomato paste, red wine, broth, and thyme. Cover and cook on low for 9 hours, until the beef is fork-tender and a thermometer reads about 195°F. The USDA minimum for whole cuts of beef is 145°F with a 3 minute rest, so the higher mark is for tenderness.
Step 4: Boil the egg noodles until tender, drain, and serve under the stew. 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.
23. Kalua Pork Sliders
Approx. 44g ProteinIngredients: 3 lb (1,361 g) boneless pork shoulder, cut in 3 equal pieces; 1 tbsp coarse sea salt; 1 tbsp liquid smoke; 1/2 cup water; 12 Hawaiian rolls (340 g); 2 cups coleslaw mix (180 g); 1/4 cup coleslaw dressing.
Step 1: Thaw the meat fully in the refrigerator first. Cut the shoulder into 3 equal pieces of about 1 pound each, pierce them all over with a fork, and rub in the salt and liquid smoke.
Step 2: Put the pork in a 6 quart slow cooker with the water. Cover and cook on low for 10 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 the higher mark is for tenderness.
Step 3: Rest 15 minutes, shred the pork, and stir in a few spoonfuls of the juices. Toss the coleslaw mix with the dressing.
Step 4: Split the rolls, pile on the pork and slaw, and cut into 12 sliders. 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. Braised Short Ribs over Mashed Potatoes
Approx. 44g ProteinIngredients: 4 lb (1,814 g) bone-in beef short ribs, cut in 3 inch pieces; 1 tbsp olive oil; 1 yellow onion, diced (150 g); 3 carrots, diced (180 g); 3 garlic cloves, minced; 2 tbsp tomato paste; 1 cup dry red wine; 1 cup low-sodium beef broth; 1 tsp dried thyme; 2 lb (907 g) potatoes, peeled and cut in chunks; 1/2 cup whole milk (122 g); 3 tbsp butter; Salt and black pepper, to taste.
Step 1: Thaw the meat fully in the refrigerator first. Season the ribs with salt and pepper and brown them in the olive oil in a skillet over medium-high heat, 3 minutes per side.
Step 2: Put the onion, carrots, and garlic in a 6 quart slow cooker and set the ribs on top. Whisk the tomato paste, red wine, broth, and thyme and pour it over. Cover and cook on low for 9 hours, until the meat is tender and pulling from the bones. The USDA minimum for whole cuts of beef is 145°F with a 3 minute rest, so the higher mark is for tenderness.
Step 3: Lift out the ribs, skim the fat, and simmer the juices in a saucepan 10 minutes, until reduced and slightly thickened.
Step 4: Boil the potatoes 20 minutes, until tender, drain, and mash with the milk and butter. Serve the ribs and sauce over the potatoes. 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. Smoky Baked Beans with Sausage
Approx. 23g ProteinIngredients: 1 lb (454 g) dried navy beans; Water, for soaking and boiling the beans; 6 slices bacon, chopped (170 g); 1 lb (454 g) smoked sausage, sliced; 1 yellow onion, diced (150 g); 3 garlic cloves, minced; 1/2 cup ketchup; 1/4 cup brown sugar; 1 tbsp Dijon mustard; 2 tsp smoked paprika; 1 tsp salt.
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: Cook the bacon in a skillet until crisp. Put the beans, bacon, sausage, onion, garlic, ketchup, brown sugar, Dijon mustard, paprika, salt, and 2 cups fresh water in a 6 quart slow cooker.
Step 4: Cover and cook on low for 9 hours, until the beans are tender and the sauce is thick and steaming hot, at least 165°F. 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. Pinto Beans with Chile Lime Rice
Approx. 18g ProteinIngredients: 1 lb (454 g) dried pinto beans; Water, for soaking, boiling, and cooking the beans and rice; 1 smoked ham hock (about 1 lb); 1 yellow onion, diced (150 g); 4 garlic cloves, minced; 1 jalapeño, seeded and minced; 1 tsp ground cumin; 1 1/2 cups long grain white rice, dry (285 g); 2 limes, zested and juiced; 1 tsp chili powder; 4 oz (113 g) cotija cheese, crumbled; 1 cup salsa (240 g); 1 tsp salt.
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, ham hock, onion, garlic, jalapeño, cumin, and 6 cups fresh water in a 6 quart slow cooker. Cover and cook on low for 9 hours, until the beans are creamy and tender.
Step 4: Pull the meat off the ham hock, chop it, discard the bone, and stir it back in with the salt.
Step 5: Bring the rice, 3 cups water, chili powder, and half the lime juice to a boil in a covered pot, then simmer on low 18 minutes, until the water is absorbed. Fluff with the lime zest and the rest of the juice.
Step 6: Serve the beans over the rice with the cotija and salsa. 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.
27. Barbacoa Tostadas
Approx. 37g ProteinIngredients: 3 lb (1,361 g) boneless beef chuck, cut in 2 inch chunks; 3 chipotle peppers in adobo, chopped; 5 garlic cloves, minced; 1 tbsp ground cumin; 1 tbsp dried oregano; 1/4 cup lime juice; 2 bay leaves; 1/2 cup low-sodium beef broth; 1 yellow onion, diced (150 g); 16 tostada shells (224 g); 1 can (16 oz) refried beans (454 g); 2 ripe avocados, mashed (300 g); 2 cups shredded lettuce (100 g); 2 tsp salt.
Step 1: Thaw the meat fully in the refrigerator first. Toss the beef chunks with the chipotles, garlic, cumin, oregano, lime juice, and salt and put them in a 6 quart slow cooker with the bay leaves, broth, and onion.
Step 2: Cover and cook on low for 9 hours, until the beef shreds easily and a thermometer reads about 195°F. The USDA minimum for whole cuts of beef is 145°F with a 3 minute rest, so the higher mark is for tenderness.
Step 3: Remove the bay leaves, shred the beef, and stir it into the juices. Warm the refried beans in a pot until steaming.
Step 4: Spread the tostadas with the refried beans, then pile on the beef, avocado, and lettuce right before serving, so they stay crisp. 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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