See all 34 recipes
Table of Contents
- A Week of Dump-and-Go Dinners
- Swap Rules for Protein, Time, and Dairy
- Tomato Bases: Marinara, Crushed Tomatoes, and Chili
- Salsa, Chile, and Lime Bases
- Sweet, Soy, and Barbecue Bases
- Creamy and Curry Bases: Dairy Goes In Last
- Broth, Herb, and Plain Bases
- Time and Protein at a Glance
- How I Counted Protein
- Where These Cards Differ From Typical Versions
- FAQ
- Recipe Cards
Dump-and-go sounds like zero work, but some dinners need a skillet or a stove first. These do it honestly, and a few need no prep at all.
I wanted crockpot dinners with protein I could count, so each of these 34 recipes lists exact weights and protein per serving, from 14 to 44 grams.
They're sorted by sauce base, since one base takes many proteins. For hands-off dinners by cook time, see our slow cooker winter dinners.
Our Take
Thaw the meat first, and reheat leftovers on the stove to 165°F.
A Week of Dump-and-Go Dinners
A plan helps because one sauce base can feed two nights. Here's a five dinner week that stays within the 3 to 4 day leftover window, and it's easy to swap.
- Monday: Salsa Verde Chicken Tacos, with extra shredded chicken for lunches.
- Tuesday: Meatballs and Marinara, with the sauce reused for sandwiches.
- Wednesday: Lentil Vegetable Stew for a meatless night, or the stuffed sweet potatoes if you want chicken.
- Thursday: Honey Garlic Chicken, with the broccoli steamed fresh.
- Friday: Crockpot Mac and Cheese, a short cook that starts after you get home.
Swap Rules for Protein, Time, and Dairy
Clemson Extension's slow cooker guide says to always thaw meat and poultry first, fill the cooker at least half and no more than two-thirds full, and keep the lid on. It also notes that food cooks faster on high than on low.
The same guide says not to use a slow cooker for large pieces like a roast or a whole chicken, while a Texas A&M extension guide says newer models cook large cuts safely. The sources differ, so every roast here is cut into pieces of 1 to 2 pounds.
- Breasts for thighs: breasts cook in about 3.5 to 4.5 hours and dry out after that, while thighs take 5 to 6 hours and forgive extra time. Both need 165°F.
- Chuck for pork shoulder: both cook 8 hours on low in 1 to 2 pound pieces, and both shred near 195°F, well above the 145°F USDA minimum.
- Ground meat: brown it first. Beef and pork need 160°F, and turkey and chicken need 165°F.
- Dairy: stir cream, cream cheese, and yogurt in at the end. Long heat can make them split or turn oily.
- Pasta and rice: boil pasta on the stove, and use parboiled rice added near the end if it cooks in the pot.
- Leftovers: reheating food in a slow cooker isn't recommended, per Clemson, so reheat on the stove or in the microwave to 165°F.
Tomato Bases: Marinara, Crushed Tomatoes, and Chili
These 8 dinners start with tomato, which is acidic and forgiving. It holds meatballs, sausage, pasta, rice, or beans, and it tastes better after a long cook.
The swap rule is simple: change the protein and keep the sauce. For more fast dinners, see our quick high-protein dinners.
Don't Miss the Next Recipe
Get fresh recipes, meal prep systems, and high-protein meal ideas delivered to your inbox every week.
No spam. Unsubscribe anytime.
Meatballs and Marinara
Fully cooked meatballs and a jar of marinara make the lowest effort dinner in this list. The pot just heats everything through, and the sauce'll soak in.
Swap rule: any cooked meatball works, including turkey or chicken. Keep the 4 hour clock, since cooked meatballs only need to reach 165°F, and longer cooking dries them out.
Thaw them first. Clemson Extension's guide says to always thaw meat before it goes in, and that includes frozen meatballs from a bag.
The nutrition: About 30 g protein per serving (1 of 6). The meatballs and the pasta each carry a big share.
Serve three ways. Spoon them over spaghetti, tuck them into sub rolls, or set them on polenta, and the leftovers change shape without any new work, so nobody's bored by Thursday, and you won't cook twice.
Slow Cooker Sausage and Peppers
Raw Italian sausage, peppers, and onion simmer in marinara until the peppers go soft and sweet. The sausage seasons the whole pot, and a toasted roll catches the sauce.
The nutrition: Each serving has about 24 g protein, and the batch makes 6. The sausage and the rolls each carry a share.
Swap rule: chicken sausage works, but it's usually fully cooked, so cut the time to 3 hours. Raw pork sausage needs the full 5.5 hours and a thermometer. Don't guess.
Raw pork sausage needs 160°F, per the USDA. Check the center of a thick piece, because the outside heats first.
Brown it first if you want. A few minutes in a skillet adds char, but it's optional, and the cooker finishes the job either way, so skip the pan on a night when time is short.
Slow Cooker Baked Ziti
Dry ziti cooks right in the sauce with browned beef, and ricotta and mozzarella melt on top at the end. It gives the baked pasta feeling without standing at the stove.
Swap rule: ground turkey or Italian sausage can replace the beef. Brown turkey to 165°F and beef or sausage to 160°F before it goes in.
Stir once, no more. Every lid lift drops the temperature 10 to 15°F, per Clemson Extension, so the one stir at 1.5 hours is all this recipe asks for.
Watch the pasta. Cooker temperatures vary, so check it at 2 hours, because ziti turns mushy fast and you can't undo that. Pull the lid and taste a piece, then decide whether the cheese goes on.
The nutrition: Count on roughly 28 g protein per serving, from 8 equal servings. The beef, the cheese, and the pasta each carry a share.
Stuffed Pepper Soup
The nutrition: One bowl comes to about 19 g protein, with 8 in all. The turkey carries most of it, and the rice adds a little.
This soup tastes like stuffed peppers without the stuffing. Ground turkey, peppers, tomatoes, and rice simmer together into a bowl that's easy to eat on a weeknight.
Swap rule: ground beef works in place of the turkey, and cooked rice can replace the dry rice. Stir cooked rice in for the last 10 minutes, not the last hour.
Add the rice late. Raw rice goes in for the last hour so it turns tender without breaking down, and a longer cook'll leave the soup thick and gluey.
Brown the turkey. Ground poultry needs 165°F, per the USDA, and the skillet gets there safely before the meat goes in the pot, which a cooker can't do in the same way.
Beef and Bean Chili
Ground beef, kidney beans, black beans, and crushed tomatoes make a classic chili with a short ingredient list. Cheese and sour cream go on top at the table.
Swap rule: ground turkey or chicken works, but brown it to 165°F. For a thinner chili, add a cup of broth, and for a thicker one, mash a few beans.
The nutrition: Per bowl, it's about 33 g protein (8 servings). The beef and the beans carry most of it.
Use canned beans. Raw red kidney beans carry a toxin, per an Ohio State column that cites the FDA, and the canned ones have already been boiled.
Brown the meat first. It's one pan and ten minutes, and it drains the fat that would otherwise float on the chili, so each bowl tastes cleaner and you skim less at the end.
Taco Soup
Ground beef, two kinds of beans, corn, and tomatoes with taco seasoning make a thick, scoopable soup. It stretches for a crowd, and the leftovers hold up.
Swap rule: ground turkey or shredded chicken can replace the beef. Cooked chicken goes in for the last hour so it only heats through.
Check the beef in the skillet at 160°F. Ground beef is done at that mark, per the USDA, and the cooker then just simmers the flavors together.
The nutrition: About 26 g protein per bowl (1 of 8). The beef and the beans carry most of it, and the cheese adds a good share.
Top it fresh. Cheese, crushed chips, and a squeeze of lime at the table keep the soup from tasting flat, and the toppings take two minutes, so dinner feels more finished.
Vegetarian Chili with Lentils
Three kinds of beans, brown lentils, peppers, and a spoonful of cocoa make a chili that doesn't miss the meat. The lentils add protein and thicken the pot.
The nutrition: Each bowl has about 14 g protein, and the batch makes 8. The beans and the lentils carry most of it, so it's among the lowest in this list.
Swap rule: any canned bean can replace another. Lentils are the only dry ingredient, and they need no soak, so keep them brown or green, since red lentils dissolve.
Cocoa deepens the flavor. A spoonful adds richness and a hint of bitterness, and nobody tastes chocolate, which is why it works in chili.
Serve it over a potato. Chili and a baked potato make a bigger meal, and Greek yogurt on top adds protein, so you can skip the sour cream and not lose a thing.
Slow Cooker Jambalaya
Chicken thighs, smoked sausage, peppers, and tomatoes cook in Cajun seasoning, and parboiled rice goes in near the end. It's a one-pot dinner that feeds six, and it doesn't need a side.
Swap rule: breasts can replace the thighs if you cut the first stage to 3.5 hours. Shrimp go in for the last 15 minutes, until pink and opaque.
Use parboiled rice. Regular rice breaks down in a cooker, while parboiled stays separate, and the extra cup of broth gives it the water it needs.
Start mild. Cajun blends vary a lot in heat and salt, so use less than you think, and put hot sauce on the table, because you can add heat later but can't take it out.
The nutrition: Count on roughly 28 g protein per serving, from 6 equal servings. The chicken and the sausage each carry a big share.
Salsa, Chile, and Lime Bases
Salsa, green chiles, enchilada sauce, and lime are the shortcut flavors here. A jar does the seasoning for these 8 dinners, so the ingredient lists stay short.
Chicken is the default, but the swaps below show where pork, beef, or beans fit. Our healthy meal prep dinner ideas cover portioning.
Salsa Verde Chicken Tacos
The nutrition: One serving comes to about 35 g protein, with 6 in all. The chicken carries most of it, and the tortillas add a share.
Thighs, a jar of salsa verde, cumin, and garlic powder turn into taco meat after six hours on low. A little cream cheese at the end makes it silky.
Swap rule: breasts work, but cut the time to 4 hours. Thighs forgive extra time, while breasts dry out and turn stringy. Watch the clock, because they won't tell you.
Thaw the chicken in the refrigerator. Don't skip it. Clemson Extension says frozen chicken spends too long in the range where bacteria multiply.
Stir in the cream cheese off the long cook. It melts in five minutes, and it turns the juices into a sauce that coats the shredded chicken instead of pooling in the bowl.
White Chicken Chili
Chicken breasts, white beans, green chiles, and cumin cook into a creamy chili, and cream cheese stirred in at the end gives it a silky finish. It reheats well for lunch.
Swap rule: use thighs instead of breasts and add an hour. They shred as they come out, since thighs are tender by 6 hours.
The nutrition: Per bowl, it's about 32 g protein (8 servings). The chicken carries most of it, and the beans add a good share.
Add the cream cheese last. Dairy that cooks for hours can break, so it goes in for the final 15 minutes, until it's smooth.
Skip the freezer. Cream based chili separates after it's thawed, so eat it within 3 to 4 days, per FoodSafety.gov, and freeze a plain batch before you add the cream cheese.
Chicken Tortilla Soup
Chicken, black beans, corn, fire roasted tomatoes, and taco seasoning make a soup that everyone can top their own way. Lime juice at the end brightens the whole pot.
Swap rule: thighs stand in for breasts, and any bean works. Frozen corn goes in the same way as canned.
Put the lime in at the end. Acid added early dulls in a long cook, while a squeeze at the finish stays sharp, and it only takes one stir. You'll taste the difference.
The nutrition: About 27 g protein per bowl (1 of 8). The chicken and the beans each carry a share.
Set out toppings. Avocado, cheese, and crushed tortilla chips let each bowl change, which helps in a house where eaters don't agree. Keep the avocado cut until serving, so it stays green.
Chicken Enchilada Filling Casserole
Chicken simmers in enchilada sauce and green chiles until it shreds, and then it layers with tortillas and cheese for a casserole. The cooker makes the filling and the oven finishes it.
The nutrition: Each serving has about 37 g protein, and the batch makes 6. The chicken and the cheese carry most of it.
Swap rule: thighs, shredded pork, or a can of beans can fill the layers. Keep the 350°F bake, and check that the center reads 165°F.
The cooker does half the job. If you'd rather skip the oven, use the shredded filling in burritos or on rice, which turns it into a different dinner with no extra work.
Bake until bubbly. The casserole should reach 165°F in the center, per the USDA, and the cheese on top should be melted and lightly browned before it comes out.
Beef Barbacoa Rice Bowls
Beef chuck braises with chipotles, garlic, cumin, and lime until it shreds, and then it goes over rice and black beans. The chipotles give it heat and smoke.
Swap rule: cut pork shoulder for a version closer to carnitas. Both cook to about 195°F in 8 hours, and both need to be cut into chunks.
Start with one chipotle. They're hot, and you can stir in more at the end, while you can't take out the heat that's cooked into 8 hours of beef.
Cut the chuck into 2 inch chunks. Clemson says not to use a slow cooker for large pieces like a roast, while Texas A&M says newer models can, so small pieces follow the cautious advice.
The nutrition: Count on roughly 35 g protein per bowl, from 8 equal servings. The beef carries most of it, and the beans and rice add a share.
Chicken Burrito Bowls
The nutrition: One bowl comes to about 37 g protein, with 6 in all. The chicken carries most of it, and the cheese and beans add a share.
Salsa, cumin, black beans, and chicken breasts share one pot, and rice, avocado, and cheese turn it into bowls. It feeds a family without a second dinner, which is the whole point.
Swap rule: thighs, pork, or just beans can replace the chicken. Beans only need a 2 hour cook, since they're already cooked.
Add the corn late. Frozen corn heats through in 15 minutes, and cooking it for hours turns it dull and chewy, which is why it waits until the chicken is shredded and the beans are hot.
Pack bowls cold. Rice, beans, and chicken keep well in containers, and the avocado goes on after you reheat. Cool the rice within 2 hours, since cooked rice shouldn't sit out.
Chicken Fajita Filling
Chicken, peppers, and onion cook down with fajita seasoning and lime into a soft, sweet filling. Serve it in tortillas, over rice, or on salad greens.
Swap rule: thighs are fine in place of breasts, and steak strips can replace both. Cook steak to the 145°F USDA minimum, then rest 3 minutes.
The nutrition: Per serving, it's about 35 g protein (6 servings). The chicken carries most of it, and the tortillas add a good share.
Sear it if you want some char. A hot skillet for three minutes browns the edges that the slow cooker can't, though I'd call the step optional.
Drain the filling. The vegetables release a lot of liquid, and a slotted spoon keeps the tortillas from going soggy, so save the juice for rice if you want more flavor in the side.
Taco Chicken Stuffed Sweet Potatoes
Taco seasoned chicken and black beans cook in the cooker, and then they go onto microwaved sweet potatoes with yogurt, cheddar, and cilantro. It's hearty, and it reheats well.
Swap rule: skip the chicken and use two cans of beans for a meatless version. The beans only need to heat through.
Microwave the potatoes while the chicken rests. Prick them first, turn them once, and expect 6 to 8 minutes each, so cook them in batches.
The nutrition: About 37 g protein per potato (1 of 6). The chicken carries most of it, and the cheese and beans add a good share.
Scoop generously. A split sweet potato holds a lot, so fill each one, and any extra filling goes into a container for tomorrow's lunch.
Never Miss a Recipe
Fresh high-protein recipes, meal prep ideas, and kitchen tips, straight to your inbox every week. No spam, just good food.
No spam. Unsubscribe anytime.
Sweet, Soy, and Barbecue Bases
Honey, soy sauce, brown sugar, and barbecue sauce make sweet, sticky dinners. These 3 recipes thicken at the end, because sugary sauces turn thin over a long cook.
The group is small because the formula is short. For more budget dinners, see our high-protein meal prep ideas on a budget.
Honey Garlic Chicken
Bone-in thighs cook in honey, soy sauce, garlic, and rice vinegar until they're sticky and tender. Rice and steamed broccoli round out the plate.
The nutrition: Each serving has about 42 g protein, and the batch makes 6. The chicken is counted bone-in, at 16 g protein per 100 g as purchased, which is an assumption.
Swap rule: boneless thighs work and need an hour less. Breasts need about 3.5 hours, and a thermometer.
Thicken at the end. A cornstarch slurry cooked on high for 15 minutes turns the juices into a glaze, and adding it early makes the sauce thin.
Take the skin off. Skin turns soft in a slow cooker and leaves a layer of grease, so I'd use skinless thighs, and the sauce stays clean.
Teriyaki Chicken with Vegetables
A soy, brown sugar, garlic, and ginger sauce cooks the breasts, and a cornstarch slurry turns the juices into a glossy glaze. Frozen stir fry vegetables handle the side.
Swap rule: thighs work in place of breasts if you add an hour. Breasts need only 3.5 hours, so they're the better choice for a short day.
Check at 3.5 hours. Lean chicken dries out past 165°F, and a thermometer in the thickest part tells you when to pull it.
Use low-sodium soy sauce. It lets you control the salt, and the sauce gets concentrated, so it's an easy choice that matters over a week of leftovers.
The nutrition: Count on roughly 39 g protein per serving, from 6 equal servings. The chicken carries most of it, and the soy sauce and rice add a little.
BBQ Pulled Pork
The nutrition: One sandwich comes to about 34 g protein, with 8 in all. The pork carries most of it, and the buns add a good share.
Pork shoulder cooks with onion, barbecue sauce, a splash of vinegar, and a spoonful of mustard until it shreds. It feeds a crowd, and the leftovers'll last.
Swap rule: chicken thighs work in 5 hours, but they're lighter than pork. A shoulder needs 8 hours and a thermometer reading about 195°F.
Cut the shoulder into three pieces. Smaller pieces heat through evenly, and they follow the more cautious reading of the extension sources, which is why the card never calls for a whole roast.
Stir the shredded pork back into the juices. It keeps the meat moist for days and makes the leftovers worth eating when the sandwiches are long gone. Don't skip it.
Creamy and Curry Bases: Dairy Goes In Last
Cream, cream cheese, yogurt, evaporated milk, and cheese make these 6 dinners rich. Dairy can break or turn oily over hours, so each card adds it in the last stretch.
The pasta cooks on the stove for the sauces that call for it. For more comfort food with protein, see our one-pot dinners with real protein.
Creamy Italian Chicken
Sun-dried tomatoes, garlic, and Italian seasoning flavor the breasts, and then cream cheese and spinach make the sauce. It looks like effort, but it isn't.
Swap rule: use thighs if you add an hour. Heavy cream can replace the cream cheese, and kale can replace the spinach.
The nutrition: Per serving, it's about 44 g protein (6 servings). The chicken carries most of it, and the pasta and cream cheese add a good share.
Add the cream cheese at the end. It melts into a smooth sauce in five minutes, while hours of heat can leave it grainy.
Boil the pasta separately. Pasta that's cooked in the pot turns gummy, and a pot of water on the stove takes ten minutes, so the dinner stays creamy and isn't starchy.
Chicken Alfredo
Chicken cooks in garlic and broth, and cream and Parmesan turn the juices into an Alfredo sauce. Fettuccine boils on the stove and goes in at the end.
Swap rule: thighs work with an extra hour. Spinach or broccoli can replace the peas, and the sauce won't mind.
Keep the pasta out of the pot. Noodles cooked for hours turn to paste, and boiling them separately takes one extra pot and about ten minutes, which is a small price for a sauce that clings to every strand.
The nutrition: About 41 g protein per serving (1 of 6). The chicken, the Parmesan, and the pasta each carry a good share.
Stir the cream in late. The sauce can break if it cooks for hours, so don't add it until the last 15 minutes. Cream sauces separate in the freezer, so plan to eat it within 3 to 4 days.
Crockpot Mac and Cheese
Uncooked macaroni, evaporated milk, whole milk, and butter cook in the pot, and a big pile of cheddar goes in near the end. It's creamy enough to win over picky eaters.
The nutrition: Each serving has about 25 g protein, and the batch makes 8. The cheddar and the pasta carry most of it.
Swap rule: any shape of dry pasta works. Add diced cooked ham or chicken in the last 15 minutes if you want more protein.
Don't walk away for long. Macaroni goes from tender to mushy quickly, so check at 2 hours, and stir once, because the edges can scorch.
Add the cheese late. Melted for hours, cheddar turns oily, but stirred in for the last half hour it makes a smooth sauce, and a splash of warm milk loosens leftovers.
Slow Cooker Butter Chicken
Tomato sauce, garam masala, curry powder, garlic, and ginger cook the thighs, and butter and cream go in at the end. It tastes richer than the work it takes, and you won't need to babysit it.
Swap rule: breasts work with a shorter cook of 3 hours. Coconut milk can replace the cream for a dairy free version.
Stir in the butter and cream at the end. Dairy that cooks for hours can separate, and a 10 minute finish keeps the sauce smooth, which is why it doesn't go in at the start.
Serve with rice or naan. Either one soaks up the sauce, and the naan adds protein, so a piece or two on the side makes the plate more filling.
The nutrition: Count on roughly 34 g protein per serving, from 6 equal servings. The chicken carries most of it, and the rice adds a good share.
Chicken Tikka Masala
The nutrition: One serving comes to about 33 g protein, with 6 in all. The chicken carries most of it, and the yogurt adds a good share.
Chicken breasts, crushed tomatoes, onion, garlic, ginger, and tikka masala spices cook into a sauce that yogurt turns creamy. A pinch of sugar balances the acid.
Swap rule: thighs work and stay juicier, with an hour more. Coconut milk can replace the yogurt.
Stir the yogurt in off the heat. Cold yogurt added to a bubbling pot curdles, so turn the cooker off, wait 10 minutes, and stir it in a spoonful at a time.
Use Greek yogurt. It's thicker, adds protein, and holds up better in the sauce than thin yogurt, which splits more easily.
Coconut Curry Chickpeas
Canned chickpeas, diced tomatoes, coconut milk, and red curry paste make a warm, filling curry that's easy on the budget. Spinach wilts in at the end.
Swap rule: any canned bean works, and sweet potato cubes can replace some of the chickpeas. Add the potatoes at the start.
The nutrition: Per serving, it's about 15 g protein (6 servings). The chickpeas carry most of it, so it's one of the lowest in this list.
Finish with lime and cilantro. They take half a minute and wake up the curry after four hours of cooking.
Rinse the chickpeas. Draining and rinsing cuts some of the sodium in the canned liquid, which is worth the minute when the curry paste is already salty.
Broth, Herb, and Plain Bases
Broth, lemon, herbs, and a plain potato are the quiet bases in this group of 9. The flavor comes from the meat and the toppings, so you decide the finish.
Several of these use chuck, cut into three pieces. For stovetop versions, see our braised beef dinners.
Lemon Garlic Chicken
Lemon juice, broth, olive oil, garlic, and oregano flavor bone-in thighs, and the result is light, bright, and isn't heavy. Rice and green beans make it a plate.
Swap rule: boneless thighs work in 4.5 hours, and breasts in 3.5. A thermometer settles it at 165°F.
Add extra lemon at the end. The long cook mellows the juice, and a fresh squeeze before serving brings back the sharp, clean taste.
The nutrition: About 40 g protein per serving (1 of 6). The chicken is counted bone-in, at 16 g protein per 100 g as purchased, which is an assumption.
Remove the skin. It turns rubbery in a cooker and adds grease to the juices, so cook the thighs skinless and spoon the lighter juices over the rice.
Lentil Vegetable Stew
Brown lentils, carrots, celery, onion, and stewed tomatoes cook into a thick stew with no meat. Lentils need no soak, which makes this the easiest bean style recipe here.
The nutrition: Each bowl has about 14 g protein, and the batch makes 6. The lentils carry most of it, so it's one of the lowest in this list.
Swap rule: green lentils work the same way, while red lentils dissolve. Add a cup of diced ham or smoked sausage for a meatier bowl.
Check the lentils at 6 hours. Cookers run hot or cool, and lentils that are still firm can go another hour. Taste one.
Add the spinach and oil at the end. They need only a few minutes, and the olive oil gives the stew a smooth finish, which replaces the butter in most versions.
Chicken Pho Soup
Chicken, ginger, star anise, onion, and fish sauce simmer in broth, and rice noodles go in the bowls. It isn't classic pho, and it works on a weeknight.
Swap rule: thighs work with an extra hour. Beef broth and thin sliced raw sirloin dropped into the hot bowls give a beef version.
Soak the noodles separately. Rice noodles left in the pot turn to mush, so soak them in hot water, drain them, and add the broth at the bowl.
Pull the aromatics. Fish out the onion, ginger, and star anise before serving, because biting a whole star anise isn't pleasant, and the broth then tastes clean and light.
The nutrition: Count on roughly 29 g protein per bowl, from 6 equal servings. The chicken carries most of it, and the noodles add a little.
Italian Beef Sandwiches
The nutrition: One sandwich comes to about 38 g protein, with 8 in all. The beef carries most of it, and the rolls add a good share.
Chuck roast cooks with pepperoncini, Italian seasoning, garlic, and broth until it shreds, and the juices become the dip. Giardiniera on a roll finishes it.
Swap rule: pork shoulder works in the same 8 hours. Both need to be cut into three pieces, and both cook to about 195°F.
Cut the roast down. Clemson says not to use a slow cooker for large roasts, while Texas A&M says newer cookers can, so three pieces follow the cautious advice.
Serve the juices on the side. A small bowl of the cooking liquid is the dip, and you can skim the fat first, so each sandwich stays moist without dripping.
French Dip Sandwiches
Chuck roast, sliced onion, beef broth, Worcestershire, and thyme cook all day, and then the beef goes on warm rolls with Swiss and a cup of juices to dip. It smells like you cooked all day.
Swap rule: a top round roast works, but it's leaner and dries out at 8 hours. Check it at 6.
The nutrition: Per sandwich, it's about 41 g protein (8 servings). The beef carries most of it, and the Swiss and rolls add a good share.
Skim the juices. A layer of fat floats on top after 8 hours, and a spoon removes most of it, which leaves a cleaner au jus for dipping.
Toast the rolls. A few minutes under the broiler keeps them from falling apart in the dip, and a slice of Swiss melts over the hot beef in seconds.
Mississippi Pot Roast over Mashed Potatoes
Chuck roast, ranch seasoning, au jus gravy mix, butter, and pepperoncini cook together with no added liquid. The peppers make it tangy, not hot.
Swap rule: pork shoulder takes the same 8 hours, and a chicken thigh version takes 5. Serve on rolls or rice if you skip the potatoes.
Skip the extra salt. The seasoning packets're salty on their own, and the pepperoncini brine adds more, so taste the finished roast before you add any.
The nutrition: About 33 g protein per serving (1 of 8). The beef carries most of it, and the potatoes add a little.
Cut the beef down. Three pieces cook more evenly than one roast and follow the more cautious reading of the sources, and they'll still shred after 8 hours.
Slow Cooker Baked Potatoes with Chicken and Broccoli
Potatoes cook unwrapped in the cooker until a fork slides in, and then everyone loads their own with chicken, broccoli, cheddar, and yogurt. It's a fun dinner for kids.
The nutrition: Each potato has about 28 g protein, and the batch makes 6. The chicken and the cheese carry most of it, and the yogurt adds a good share.
Swap rule: sweet potatoes work in about the same time. Leftover pulled pork or a can of chili can replace the chicken.
Skip the foil. The potatoes cook fine on their own, and leftovers stay safer without a wrapper that traps moisture, so refrigerate them within 2 hours.
Warm the toppings. Leftover chicken needs to reach 165°F before it goes on the potato, so heat it in a skillet and not the cooker.
Chicken and Wild Rice Soup
Chicken, wild rice, carrots, celery, onion, and mushrooms cook in broth into a thick, cozy soup. The rice cooks in the pot, so there's nothing to stir.
Swap rule: thighs work with an extra hour, and brown rice can stand in for the wild rice blend.
Add the cream at the end. It goes in for the last 10 minutes so it stays smooth and won't split.
Taste the rice. Wild rice varies by brand, and some blends need an extra half hour at the end, so check a few grains at the 5 hour mark before the cream goes in.
The nutrition: Count on roughly 24 g protein per bowl, from 8 equal servings. The chicken carries most of it, and the wild rice adds a good share.
Chicken and Dumplings
The nutrition: One bowl comes to about 22 g protein, with 8 in all. The chicken carries most of it, and the biscuit dough adds a good share.
Carrots, celery, and onion simmer with thighs in broth, a flour and cream mixture thickens it, and biscuit dough steams on top into dumplings. It's the dinner that people eat quietly, and they don't ask what's in it.
Swap rule: breasts work with a 5 hour cook. Frozen biscuits need to thaw first, and the dumpling time stays at 45 to 60 minutes. Don't rush.
Check the dumplings. They should be firm and cooked through with no raw dough in the center, and the lid stays closed during the cook so the steam does its work.
Don't freeze it. Dumplings turn soggy and cream thickened soup separates, so eat it within 3 to 4 days, per FoodSafety.gov.
Time and Protein at a Glance
Use this list to plan the day. Times include cooking, stove steps, and resting, and protein is per serving.
- Meatballs and Marinara: 4 hr 40 min, about 30 g protein per serving
- Slow Cooker Sausage and Peppers: 5 hr 45 min, about 24 g protein per serving
- Slow Cooker Baked Ziti: 3 hr 50 min, about 28 g protein per serving
- Stuffed Pepper Soup: 5 hr 20 min, about 19 g protein per bowl
- Beef and Bean Chili: 7 hr 20 min, about 33 g protein per bowl
- Taco Soup: 6 hr 15 min, about 26 g protein per bowl
- Vegetarian Chili with Lentils: 7 hr 50 min, about 14 g protein per bowl
- Slow Cooker Jambalaya: 5 hr 50 min, about 28 g protein per serving
- Salsa Verde Chicken Tacos: 6 hr 10 min, about 35 g protein per serving
- White Chicken Chili: 5 hr 45 min, about 32 g protein per bowl
- Chicken Tortilla Soup: 5 hr 15 min, about 27 g protein per bowl
- Chicken Enchilada Filling Casserole: 5 hr 20 min, about 37 g protein per serving
- Beef Barbacoa Rice Bowls: 8 hr 25 min, about 35 g protein per bowl
- Chicken Burrito Bowls: 5 hr 15 min, about 37 g protein per bowl
- Chicken Fajita Filling: 4 hr 45 min, about 35 g protein per serving
- Taco Chicken Stuffed Sweet Potatoes: 5 hr 5 min, about 37 g protein per potato
- Honey Garlic Chicken: 5 hr 45 min, about 42 g protein per serving
- Teriyaki Chicken with Vegetables: 4 hr 15 min, about 39 g protein per serving
- BBQ Pulled Pork: 8 hr 30 min, about 34 g protein per sandwich
- Creamy Italian Chicken: 5 hr 15 min, about 44 g protein per serving
- Chicken Alfredo: 4 hr 45 min, about 41 g protein per serving
- Crockpot Mac and Cheese: 3 hr, about 25 g protein per serving
- Slow Cooker Butter Chicken: 5 hr 15 min, about 34 g protein per serving
- Chicken Tikka Masala: 4 hr 45 min, about 33 g protein per serving
- Coconut Curry Chickpeas: 4 hr 10 min, about 15 g protein per serving
- Lemon Garlic Chicken: 5 hr 45 min, about 40 g protein per serving
- Lentil Vegetable Stew: 7 hr 20 min, about 14 g protein per bowl
- Chicken Pho Soup: 5 hr 20 min, about 29 g protein per bowl
- Italian Beef Sandwiches: 8 hr 25 min, about 38 g protein per sandwich
- French Dip Sandwiches: 8 hr 25 min, about 41 g protein per sandwich
- Mississippi Pot Roast over Mashed Potatoes: 8 hr 40 min, about 33 g protein per serving
- Slow Cooker Baked Potatoes with Chicken and Broccoli: 7 hr 45 min, about 28 g protein per potato
- Chicken and Wild Rice Soup: 5 hr 50 min, about 24 g protein per bowl
- Chicken and Dumplings: 7 hr 50 min, about 22 g protein per bowl
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, dry lentils and pasta are counted dry, and canned beans are counted drained, 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 at 18, bone-in thighs at 16, fully cooked meatballs at 14, and cooked shredded chicken at 27. Broth isn't counted. Brands of sausage, cheese, and wraps 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, 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.
Many popular versions call for raw pasta in a chicken pot, cream added at the start, or whole roasts. The cards boil pasta on the stove, add dairy late, and cut roasts into pieces, because those choices follow the extension guidance.
Some dishes here resemble ones in our other crockpot lists, including salsa chicken, pulled pork, and barbacoa. The ingredients and cuts differ, but the dishes are alike, so cook one version in a week and not both.
Questions About Dump-and-Go Crockpot Dinners
Which recipe has the most protein?
Creamy Italian Chicken leads at about 44 grams per serving, followed by Honey Garlic Chicken at about 42 grams and Chicken Alfredo at about 41. The lowest is the Vegetarian Chili with Lentils at about 14 grams.
Is it really dump and go?
Some are, such as the chili, the soups, and the shredded chicken dinners. Others need a skillet for ground meat, a pot for pasta, or an oven step, and the cards say so.
Can I put frozen chicken in the slow cooker?
No. Clemson Extension says to always thaw meat and poultry first, because frozen food stays too long in the range where bacteria multiply.
Can I use high instead of low?
Yes, but food cooks faster on high, per Clemson. Check with a thermometer early, and cut the time roughly in half for chicken.
What if the power goes out while I'm gone?
Throw the food away, even if it looks done, per Clemson.
Can I reheat leftovers in the slow cooker?
No. Reheat on the stove or in the microwave to 165°F, and refrigerate leftovers within 2 hours. They keep 3 to 4 days, per FoodSafety.gov.
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. Meatballs and Marinara
Approx. 30g ProteinIngredients: 2 lb (907 g) fully cooked beef meatballs; 1 jar (24 oz) marinara sauce (680 g); 2 garlic cloves, minced; 1 tsp dried oregano; 12 oz (340 g) spaghetti; Salted water, for boiling the spaghetti.
Step 1: Thaw the meatballs fully in the refrigerator overnight. Stir the marinara, garlic, and oregano in a 5 quart slow cooker and add the meatballs.
Step 2: Cover and cook on low for 4 hours, until the meatballs and sauce are steaming hot, at least 165°F.
Step 3: 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.
2. Slow Cooker Sausage and Peppers
Approx. 24g ProteinIngredients: 1 1/2 lb (680 g) raw Italian pork sausage links, cut in thirds; 3 bell peppers, sliced (450 g); 1 yellow onion, sliced (150 g); 1 jar (24 oz) marinara sauce (680 g); 1 tsp Italian seasoning; 6 sub rolls (60 g each, 360 g).
Step 1: Thaw the sausage fully in the refrigerator. Put the sausage, peppers, onion, marinara, and Italian seasoning in a 6 quart slow cooker.
Step 2: Cover and cook on low for 5 1/2 hours, until the peppers are tender and a thermometer reads 160°F in the center of the sausage, which is the USDA mark for raw pork sausage.
Step 3: Toast the rolls, spoon in the sausage and peppers, and add 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.
3. Slow Cooker Baked Ziti
Approx. 28g ProteinIngredients: 1 lb (454 g) 90 percent lean ground beef; 1 jar (24 oz) marinara sauce (680 g); 1 1/2 cups water; 1 tsp Italian seasoning; 12 oz (340 g) dry ziti pasta; 1 cup ricotta cheese (250 g); 2 cups shredded mozzarella cheese (226 g).
Step 1: Brown the beef in a skillet over medium-high heat 6 to 8 minutes, until no pink remains and a thermometer reads 160°F. Drain.
Step 2: Stir the beef, marinara, water, Italian seasoning, and ziti in a 6 quart slow cooker. Cover and cook on low for 2 1/2 hours, stirring once at 1 1/2 hours, until the pasta is nearly tender.
Step 3: Dot the top with the ricotta, sprinkle with the mozzarella, cover, and cook 30 more minutes, until the cheese is melted and the pasta is tender. 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. Stuffed Pepper Soup
Approx. 19g ProteinIngredients: 1 1/2 lb (680 g) ground turkey; 2 bell peppers, diced (300 g); 1 yellow onion, diced (150 g); 3 garlic cloves, minced; 1 can (14.5 oz) diced tomatoes (411 g); 1 can (15 oz) tomato sauce (425 g); 3 cups low-sodium beef broth; 1 tsp smoked paprika; 1 cup long grain white rice, dry (190 g); Salt and black pepper, to taste.
Step 1: Brown the turkey in a skillet over medium-high heat 6 to 8 minutes, breaking it up, until no pink remains and a thermometer reads 165°F, which is the USDA mark for ground poultry. Drain.
Step 2: Put the turkey, peppers, onion, garlic, tomatoes, tomato sauce, broth, paprika, salt, and pepper in a 6 quart slow cooker. Cover and cook on low for 4 hours.
Step 3: Stir in the rice, turn to high, and cook 45 to 60 more minutes, until the rice is tender and the soup is 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.
5. Beef and Bean Chili
Approx. 33g ProteinIngredients: 2 lb (907 g) ground beef; 1 yellow onion, diced (150 g); 2 cans (15 oz each) kidney beans, drained and rinsed (510 g); 1 can (15 oz) black beans, drained and rinsed (255 g); 1 can (28 oz) crushed tomatoes (794 g); 2 tbsp chili powder; 1 tsp ground cumin; 1 cup shredded cheddar cheese (113 g); 1/2 cup sour cream (115 g); Salt and black pepper, to taste.
Step 1: Brown the beef and onion in a skillet over medium-high heat 8 to 10 minutes, breaking up the meat, until no pink remains and a thermometer reads 160°F. Drain.
Step 2: Put the beef mixture, kidney beans, black beans, tomatoes, chili powder, cumin, salt, and pepper in a 6 quart slow cooker and stir.
Step 3: Cover and cook on low for 7 hours, until the chili is thick and steaming hot, at least 165°F.
Step 4: Top each bowl with the cheddar 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.
6. Taco Soup
Approx. 26g ProteinIngredients: 1 1/2 lb (680 g) 90 percent lean ground beef; 1 can (15 oz) black beans, drained and rinsed (255 g); 1 can (15 oz) pinto beans, drained and rinsed (255 g); 1 can (15 oz) corn, drained (240 g); 1 can (14.5 oz) diced tomatoes with green chiles (411 g); 3 cups low-sodium beef broth; 1 packet (1 oz) taco seasoning; 1 cup shredded cheddar cheese (113 g); 1 cup crushed tortilla chips (30 g).
Step 1: Brown the beef in a skillet over medium-high heat 6 to 8 minutes, until no pink remains and a thermometer reads 160°F. Drain.
Step 2: Put the beef, black beans, pinto beans, corn, tomatoes, broth, and taco seasoning in a 6 quart slow cooker and stir.
Step 3: Cover and cook on low for 6 hours, until the soup is steaming hot, at least 165°F.
Step 4: Ladle into bowls and top with the cheddar 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.
7. Vegetarian Chili with Lentils
Approx. 14g ProteinIngredients: 1 can (15 oz) kidney beans, drained and rinsed (255 g); 1 can (15 oz) black beans, drained and rinsed (255 g); 1 can (15 oz) pinto beans, drained and rinsed (255 g); 3/4 cup dry brown lentils (150 g); 1 can (28 oz) crushed tomatoes (794 g); 2 bell peppers, diced (300 g); 1 yellow onion, diced (150 g); 2 tbsp chili powder; 1 tbsp unsweetened cocoa powder; 3 cups low-sodium vegetable broth; 1/2 cup plain Greek yogurt (120 g); Salt and black pepper, to taste.
Step 1: Rinse the lentils. Put the beans, lentils, tomatoes, peppers, onion, chili powder, cocoa powder, broth, salt, and pepper in a 6 quart slow cooker and stir.
Step 2: Cover and cook on low for 7 1/2 hours, until the lentils are tender and the chili is thick and steaming hot, at least 165°F.
Step 3: Top each bowl with a spoonful of the 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.
8. Slow Cooker Jambalaya
Approx. 28g ProteinIngredients: 1 lb (454 g) boneless skinless chicken thighs, cut in 1 inch pieces; 12 oz (340 g) fully cooked smoked sausage, sliced; 2 bell peppers, diced (300 g); 1 yellow onion, diced (150 g); 2 celery stalks, diced (80 g); 1 can (14.5 oz) diced tomatoes (411 g); 3 cups low-sodium chicken broth; 2 tsp Cajun seasoning; 1 1/2 cups parboiled long grain rice, dry (285 g).
Step 1: Thaw the chicken fully in the refrigerator. Put the chicken thighs, sausage, peppers, onion, celery, tomatoes, 2 cups of the broth, and the Cajun seasoning in a 6 quart slow cooker.
Step 2: Cover and cook on low for 4 1/2 hours, until the chicken reads 165°F.
Step 3: Stir in the rice and the remaining 1 cup broth, turn to high, and cook 45 to 60 minutes, until the rice is tender and the jambalaya is steaming hot, at least 165°F. Start with mild Cajun seasoning and let people add heat at the table. 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. Salsa Verde Chicken Tacos
Approx. 35g ProteinIngredients: 2 lb (907 g) boneless skinless chicken thighs; 1 jar (16 oz) salsa verde (454 g); 1 tsp ground cumin; 1 tsp garlic powder; 4 oz (113 g) cream cheese; 12 corn tortillas (26 g each, 312 g); 1 lime, cut in wedges.
Step 1: Thaw the meat fully in the refrigerator first. Put the thighs, salsa verde, cumin, and garlic powder in a 5 quart slow cooker.
Step 2: Cover and cook on low for 6 hours, until the thighs read 165°F and shred easily.
Step 3: Shred the chicken in the pot, stir in the cream cheese, and let it melt for 5 minutes, until smooth and steaming hot.
Step 4: Warm the tortillas in a dry skillet, fill with the chicken, and serve with the 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.
10. White Chicken Chili
Approx. 32g ProteinIngredients: 2 lb (907 g) boneless skinless chicken breasts; 2 cans (15 oz each) white beans, drained and rinsed (510 g); 1 can (4 oz) diced green chiles (113 g); 1 yellow onion, diced (150 g); 3 garlic cloves, minced; 1 tsp ground cumin; 3 cups low-sodium chicken broth; 4 oz (113 g) cream cheese; 2 cups tortilla chips (60 g).
Step 1: Thaw the meat fully in the refrigerator first. Put the chicken, beans, green chiles, onion, garlic, cumin, and broth in a 6 quart slow cooker.
Step 2: Cover and cook on low for 5 hours, until the chicken reads 165°F and shreds easily.
Step 3: Shred the chicken, stir in the cream cheese, and cook 15 more minutes, until smooth and steaming hot, at least 165°F.
Step 4: Ladle into bowls and top with the chips. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
11. Chicken Tortilla Soup
Approx. 27g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken breasts; 1 can (15 oz) black beans, drained and rinsed (255 g); 1 can (15 oz) corn, drained (240 g); 1 can (14.5 oz) fire roasted tomatoes (411 g); 1 yellow onion, diced (150 g); 4 cups low-sodium chicken broth; 2 tbsp taco seasoning; 2 limes, juiced; 2 ripe avocados, sliced (300 g); 1 cup shredded cheddar cheese (113 g).
Step 1: Thaw the meat fully in the refrigerator first. Put the chicken, beans, corn, tomatoes, onion, broth, and taco seasoning in a 6 quart slow cooker.
Step 2: Cover and cook on low for 5 hours, until the chicken reads 165°F and shreds easily.
Step 3: Shred the chicken in the pot and stir in the lime juice. The soup should be steaming hot, at least 165°F.
Step 4: Ladle into bowls and let everyone add avocado 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.
12. Chicken Enchilada Filling Casserole
Approx. 37g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken breasts; 1 can (19 oz) enchilada sauce (539 g); 1 can (4 oz) diced green chiles (113 g); 1 tsp ground cumin; 8 corn tortillas (26 g each, 208 g); 2 cups shredded Mexican blend cheese (226 g).
Step 1: Thaw the meat fully in the refrigerator first. Put the chicken, enchilada sauce, green chiles, and cumin in a 4 quart slow cooker.
Step 2: Cover and cook on low for 4 1/2 hours, until the chicken reads 165°F and shreds easily. Shred it in the sauce.
Step 3: Heat the oven to 350°F. Layer half the tortillas, half the chicken, and half the cheese in a 9 by 13 inch dish, then repeat.
Step 4: Bake 20 minutes, until bubbly and melted, and a thermometer in the center reads 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.
13. Beef Barbacoa Rice Bowls
Approx. 35g ProteinIngredients: 3 lb (1,361 g) boneless beef chuck roast, cut in 2 inch chunks; 2 chipotle peppers in adobo, chopped; 4 garlic cloves, minced; 1 tbsp ground cumin; 1 tbsp dried oregano; 1/4 cup lime juice; 1 yellow onion, diced (150 g); 2 bay leaves; 4 cups cooked white rice (632 g); 1 can (15 oz) black beans, drained and rinsed (255 g); 2 tsp salt.
Step 1: Thaw the meat fully in the refrigerator first. Toss the beef with the chipotles, garlic, cumin, oregano, lime juice, and salt and put it in a 6 quart slow cooker with the onion and bay leaves.
Step 2: 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 3: Remove the bay leaves, shred the beef, and stir it into the juices. Warm the black beans in a pot until steaming.
Step 4: Serve over the rice with the black beans. Start with one chipotle if you want mild. 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. Chicken Burrito Bowls
Approx. 37g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken breasts; 1 can (15 oz) black beans, drained and rinsed (255 g); 1 cup salsa (240 g); 1 cup low-sodium chicken broth; 1 tsp ground cumin; 1 cup frozen corn (140 g); 4 cups cooked white rice (632 g); 1 avocado, sliced (150 g); 1 cup shredded cheddar cheese (113 g).
Step 1: Thaw the meat fully in the refrigerator first. Put the chicken, beans, salsa, broth, and cumin in a 5 quart slow cooker.
Step 2: Cover and cook on low for 4 1/2 hours, until the chicken reads 165°F and shreds easily. Shred it in the pot.
Step 3: Stir in the corn and cook 15 more minutes, until steaming hot, at least 165°F.
Step 4: Spoon over the rice and top with the avocado 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.
15. Chicken Fajita Filling
Approx. 35g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken breasts, sliced in strips; 3 bell peppers, sliced (450 g); 1 yellow onion, sliced (150 g); 2 tbsp fajita seasoning; 2 tbsp lime juice; 12 small flour tortillas (45 g each, 540 g).
Step 1: Thaw the meat fully in the refrigerator first. Put the chicken, peppers, onion, fajita seasoning, and lime juice in a 5 quart slow cooker and stir.
Step 2: Cover and cook on low for 4 1/2 hours, until the chicken reads 165°F and is tender and the vegetables are soft.
Step 3: For a little char, spread the filling on a hot skillet for 3 minutes, until browned at the edges.
Step 4: Warm the tortillas and fill 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.
16. Taco Chicken Stuffed Sweet Potatoes
Approx. 37g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken breasts; 2 tbsp taco seasoning; 1/2 cup low-sodium chicken broth; 1 can (15 oz) black beans, drained and rinsed (255 g); 6 medium sweet potatoes (about 180 g each, 1,080 g); 1/2 cup plain Greek yogurt (120 g); 1 cup shredded cheddar cheese (113 g); 1/4 cup chopped fresh cilantro.
Step 1: Thaw the meat fully in the refrigerator first. Put the chicken, taco seasoning, and broth in a 4 quart slow cooker. Cover and cook on low for 4 1/2 hours, until the chicken reads 165°F and shreds easily.
Step 2: Shred the chicken, stir in the beans, and cook 15 more minutes, until steaming hot, at least 165°F.
Step 3: Meanwhile, prick the sweet potatoes with a fork and microwave them in batches, 6 to 8 minutes each, until tender.
Step 4: Split the potatoes, fill with the chicken and beans, and top with the yogurt, cheddar, 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.
17. Honey Garlic Chicken
Approx. 42g ProteinIngredients: 3 lb (1,361 g) bone-in skinless chicken thighs; 1/3 cup honey; 1/3 cup low-sodium soy sauce (50 g); 2 tbsp rice vinegar; 4 garlic cloves, minced; 1 tbsp cornstarch mixed with 2 tbsp cold water; 4 cups cooked white rice (632 g); 1 lb (454 g) broccoli florets.
Step 1: Thaw the meat fully in the refrigerator first. Whisk the honey, soy sauce, vinegar, and garlic in a 6 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 near the bone and the meat is tender.
Step 3: Lift out the chicken. Stir the cornstarch and cold water mixture into the sauce, cover, and cook on high 15 minutes, until thickened.
Step 4: Steam the broccoli 5 minutes, until tender, and serve the chicken and sauce 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.
18. Teriyaki Chicken with Vegetables
Approx. 39g ProteinIngredients: 2 lb (907 g) boneless skinless chicken breasts; 1/3 cup low-sodium soy sauce (50 g); 1/4 cup brown sugar; 3 garlic cloves, minced; 1 tbsp grated fresh ginger; 1 tbsp rice vinegar; 1 tbsp cornstarch mixed with 2 tbsp cold water; 1 lb (454 g) frozen stir fry vegetables; 4 cups cooked white rice (632 g).
Step 1: Thaw the meat fully in the refrigerator first. Whisk the soy sauce, brown sugar, garlic, ginger, and vinegar in a 5 quart slow cooker and turn the chicken in it.
Step 2: Cover and cook on low for 3 1/2 hours, until a thermometer reads 165°F in the thickest part. Breasts dry out if they go longer.
Step 3: Slice or shred the chicken. Stir the cornstarch and cold water mixture into the sauce and cook on high 15 minutes, until thickened and glossy.
Step 4: Cook the frozen vegetables in the microwave until hot and serve with the chicken over the rice. 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. BBQ Pulled Pork
Approx. 34g ProteinIngredients: 3 lb (1,361 g) boneless pork shoulder, cut in 3 equal pieces; 1 yellow onion, sliced (150 g); 1 cup barbecue sauce; 2 tbsp apple cider vinegar; 1 tbsp yellow mustard; 8 hamburger buns (55 g each, 440 g); Dill pickle slices.
Step 1: Thaw the meat fully in the refrigerator first. Put the onion in a 6 quart slow cooker and set the pork on top. Whisk the barbecue sauce, vinegar, and mustard and pour it over.
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: Rest 15 minutes, shred the pork, and stir it into the sauce and juices so it stays moist.
Step 4: Pile on the buns with the pickles. 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. Creamy Italian Chicken
Approx. 44g ProteinIngredients: 2 lb (907 g) boneless skinless chicken breasts; 1/2 cup drained sun-dried tomatoes in oil (113 g); 4 garlic cloves, minced; 1 tbsp Italian seasoning; 1/2 cup low-sodium chicken broth; 8 oz (227 g) cream cheese, cubed; 1 bag (5 oz) baby spinach (142 g); 10 oz (284 g) penne; Salted water, for boiling the penne.
Step 1: Thaw the meat fully in the refrigerator first. Put the chicken, sun-dried tomatoes, garlic, Italian seasoning, and broth in a 5 quart slow cooker.
Step 2: Cover and cook on low for 4 hours, until the chicken reads 165°F and shreds easily. Shred it in the pot.
Step 3: Stir in the cream cheese until melted and smooth, then the spinach, and cook 10 more minutes, until wilted and steaming hot.
Step 4: Boil the penne in salted water 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, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
21. Chicken Alfredo
Approx. 41g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken breasts; 4 garlic cloves, minced; 1 cup low-sodium chicken broth; 1 cup heavy cream (240 g); 1 cup grated Parmesan cheese (100 g); 12 oz (340 g) fettuccine pasta; Water, for boiling the fettuccine; 1 cup frozen peas (150 g); Salt and black pepper, to taste.
Step 1: Thaw the meat fully in the refrigerator first. Put the chicken, garlic, broth, salt, and pepper in a 4 quart slow cooker.
Step 2: Cover and cook on low for 4 hours, until the chicken reads 165°F and shreds easily. Shred it in the pot.
Step 3: Stir in the cream and Parmesan and cook 15 more minutes on low, until the sauce is smooth and steaming hot. Add the peas for the last 5 minutes.
Step 4: Boil the fettuccine in salted water until al dente, drain, and toss with the sauce, so the pasta never turns mushy in the cooker. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
22. Crockpot Mac and Cheese
Approx. 25g ProteinIngredients: 1 lb (454 g) dry elbow macaroni; 1 can (12 oz) evaporated milk (354 g); 1 1/2 cups whole milk (366 g); 4 tbsp butter, cut in pieces; 1 tsp dry mustard; 4 cups shredded sharp cheddar cheese (452 g); 1 tsp salt.
Step 1: Stir the macaroni, evaporated milk, whole milk, butter, dry mustard, and salt in a 5 quart slow cooker.
Step 2: Cover and cook on low for 2 hours, stirring once at 1 hour, until the macaroni is nearly tender.
Step 3: Stir in the cheddar and cook 20 to 30 more minutes, until the cheese is melted, the sauce is creamy, and the macaroni is tender. A splash of warm milk loosens it if it thickens. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
23. Slow Cooker Butter Chicken
Approx. 34g ProteinIngredients: 2 lb (907 g) boneless skinless chicken thighs, cut in 2 inch pieces; 1 can (15 oz) tomato sauce (425 g); 2 tsp garam masala; 1 tbsp curry powder; 4 garlic cloves, minced; 1 tbsp grated fresh ginger; 3 tbsp butter; 1/2 cup heavy cream (120 g); 4 cups cooked white rice (632 g); 1 tsp salt.
Step 1: Thaw the meat fully in the refrigerator first. Put the chicken thighs, tomato sauce, garam masala, curry powder, garlic, ginger, and salt in a 5 quart slow cooker.
Step 2: Cover and cook on low for 4 1/2 hours, until the chicken reads 165°F and the sauce is steaming hot.
Step 3: Stir in the butter and cream and cook 10 more minutes on low, until smooth.
Step 4: Serve over the rice. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
24. Chicken Tikka Masala
Approx. 33g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken breasts, cut in 2 inch pieces; 1 can (28 oz) crushed tomatoes (794 g); 1 yellow onion, diced (150 g); 4 garlic cloves, minced; 1 tbsp grated fresh ginger; 3 tbsp tikka masala spice blend; 1 tsp sugar; 1 cup plain Greek yogurt (245 g); 4 cups cooked white rice (632 g).
Step 1: Thaw the meat fully in the refrigerator first. Put the chicken, tomatoes, onion, garlic, ginger, tikka masala spice, and sugar in a 5 quart slow cooker.
Step 2: Cover and cook on low for 4 hours, until the chicken reads 165°F.
Step 3: Turn the cooker off and let it stop bubbling for 10 minutes, then stir in the yogurt so it doesn't curdle. The sauce should be steaming hot.
Step 4: Serve over the rice. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
25. Coconut Curry Chickpeas
Approx. 15g ProteinIngredients: 3 cans (15 oz each) chickpeas, drained and rinsed (765 g); 1 can (14.5 oz) diced tomatoes (411 g); 1 can (13.5 oz) coconut milk (400 g); 2 tbsp red curry paste; 1 bag (5 oz) baby spinach (142 g); 1 lime, juiced; 1/4 cup chopped fresh cilantro; 3 cups cooked white rice (475 g).
Step 1: Put the chickpeas, tomatoes, coconut milk, and curry paste in a 5 quart slow cooker and stir.
Step 2: Cover and cook on low for 4 hours, until the curry is steaming hot, at least 165°F.
Step 3: Stir in the spinach until wilted, then the lime juice and cilantro. Serve over the rice. 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. Lemon Garlic Chicken
Approx. 40g ProteinIngredients: 3 lb (1,361 g) bone-in skinless chicken thighs; 1/2 cup low-sodium chicken broth; 1/4 cup lemon juice; 2 tbsp olive oil; 4 garlic cloves, minced; 2 tsp dried oregano; 4 cups cooked white rice (632 g); 1 lb (454 g) green beans, trimmed; Salt and black pepper, to taste.
Step 1: Thaw the meat fully in the refrigerator first. Whisk the broth, lemon juice, olive oil, garlic, oregano, salt, and pepper in a 6 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 near the bone and the meat is tender.
Step 3: Steam the green beans 6 to 8 minutes, until tender, and serve the chicken and juices over the rice with the beans. 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. Lentil Vegetable Stew
Approx. 14g ProteinIngredients: 1 1/2 cups dry brown lentils (300 g); 3 carrots, diced (180 g); 3 celery stalks, diced (120 g); 1 yellow onion, diced (150 g); 1 can (14.5 oz) stewed tomatoes (411 g); 5 cups low-sodium vegetable broth; 1 tsp dried thyme; 1 tbsp olive oil; 1 bag (5 oz) baby spinach (142 g); Salt and black pepper, to taste.
Step 1: Rinse the lentils. Put the lentils, carrots, celery, onion, tomatoes, broth, thyme, 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 stew has thickened.
Step 3: Stir in the spinach and olive oil and cook 10 more minutes, until wilted 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.
28. Chicken Pho Soup
Approx. 29g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken breasts; 8 cups low-sodium chicken broth; 1 yellow onion, halved (150 g); 3 inch piece fresh ginger, sliced; 3 whole star anise; 2 tbsp fish sauce; 8 oz (227 g) dry rice noodles; Water, for the noodles; 2 cups bean sprouts (100 g); 2 limes, cut in wedges; 1/2 cup fresh basil leaves.
Step 1: Thaw the meat fully in the refrigerator first. Put the chicken, broth, onion, ginger, star anise, and fish sauce in a 6 quart slow cooker.
Step 2: Cover and cook on low for 4 1/2 hours, until the chicken reads 165°F and shreds easily. Lift out the chicken, onion, ginger, and star anise.
Step 3: Shred the chicken. Soak the rice noodles in hot water for 10 minutes, until tender, and drain.
Step 4: Divide the noodles and chicken among bowls, ladle over the steaming broth, and top with the bean sprouts, basil, 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.
29. Italian Beef Sandwiches
Approx. 38g ProteinIngredients: 3 lb (1,361 g) boneless beef chuck roast, cut in 3 equal pieces; 8 pepperoncini peppers, plus 1/4 cup of the brine; 1 tbsp Italian seasoning; 4 garlic cloves, minced; 2 cups low-sodium beef broth; 8 hoagie rolls (80 g each, 640 g); 1/2 cup giardiniera, drained.
Step 1: Thaw the meat fully in the refrigerator first. Put the beef in a 6 quart slow cooker with the pepperoncini, brine, Italian seasoning, garlic, and broth.
Step 2: 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 3: Rest 10 minutes, shred the beef, and stir it into the juices.
Step 4: Fill the rolls with the beef, spoon over some of the juices, and add the giardiniera. 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.
30. French Dip Sandwiches
Approx. 41g ProteinIngredients: 3 lb (1,361 g) boneless beef chuck roast, cut in 3 equal pieces; 2 yellow onions, sliced (300 g); 3 cups low-sodium beef broth; 2 tbsp Worcestershire sauce; 1 tsp dried thyme; 8 rolls (60 g each, 480 g); 8 slices Swiss cheese (150 g).
Step 1: Thaw the meat fully in the refrigerator first. Put the onions in a 6 quart slow cooker, set the beef on top, and add the broth, Worcestershire, and thyme.
Step 2: 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 3: Rest 10 minutes and slice or pull the beef. Skim the fat from the juices and warm them on the stove for dipping.
Step 4: Fill the warm rolls with the beef and Swiss and serve the juices on the side. 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.
31. Mississippi Pot Roast over Mashed Potatoes
Approx. 33g ProteinIngredients: 3 lb (1,361 g) boneless beef chuck roast, cut in 3 equal pieces; 1 packet (1 oz) ranch seasoning mix; 1 packet (1 oz) au jus gravy mix; 1/2 cup (1 stick) butter; 8 pepperoncini peppers; 2 lb (907 g) potatoes, peeled and cut in chunks; 1/2 cup whole milk (122 g).
Step 1: Thaw the meat fully in the refrigerator first. Put the beef in a 6 quart slow cooker, sprinkle on the ranch seasoning and au jus gravy mix, and lay the butter and pepperoncini on top.
Step 2: 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 3: Boil the potatoes 20 minutes, until tender, drain, and mash with the milk and 2 tablespoons of the roast's butter.
Step 4: Shred the beef in the juices and serve over the potatoes. The seasoning mixes are already strong, so taste before adding anything. 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.
32. Slow Cooker Baked Potatoes with Chicken and Broccoli
Approx. 28g ProteinIngredients: 6 russet potatoes (8 oz each, 1,361 g); 1 lb (454 g) broccoli florets; 2 cups shredded cooked chicken (280 g); 1 1/2 cups shredded cheddar cheese (170 g); 3/4 cup plain Greek yogurt (180 g); Salt and black pepper, to taste.
Step 1: Scrub the potatoes and prick each one several times with a fork. Put them directly in a 6 quart slow cooker with no wrapping.
Step 2: Cover and cook on low for 7 hours, until a fork slides into the center easily.
Step 3: Steam the broccoli 5 minutes, until tender. Warm the chicken, refrigerated within 2 hours of its first meal, in a skillet until it reads 165°F.
Step 4: Split the potatoes and top with the chicken, broccoli, cheddar, yogurt, salt, and pepper. 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.
33. Chicken and Wild Rice Soup
Approx. 24g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken breasts; 1 cup wild rice blend, dry (160 g); 3 carrots, diced (180 g); 3 celery stalks, diced (120 g); 1 yellow onion, diced (150 g); 8 oz (227 g) mushrooms, sliced; 6 cups low-sodium chicken broth; 1 tsp dried thyme; 1/2 cup heavy cream (120 g); Salt and black pepper, to taste.
Step 1: Thaw the meat fully in the refrigerator first. Rinse the rice. Put the chicken, rice, carrots, celery, onion, mushrooms, broth, thyme, salt, and pepper in a 6 quart slow cooker.
Step 2: Cover and cook on low for 5 hours, until the chicken reads 165°F, the rice is tender, and the soup is steaming hot.
Step 3: Shred the chicken, return it to the pot, and stir in the cream. Cook 10 more minutes on low, until smooth. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
34. Chicken and Dumplings
Approx. 22g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken thighs; 3 carrots, sliced (180 g); 3 celery stalks, sliced (120 g); 1 yellow onion, diced (150 g); 6 cups low-sodium chicken broth; 1 tsp dried thyme; 1/3 cup all-purpose flour (40 g); 1/2 cup heavy cream (120 g); 1 can (16.3 oz) refrigerated biscuit dough, 8 biscuits (462 g); Salt and black pepper, to taste.
Step 1: Thaw the meat fully in the refrigerator first. Put the chicken thighs, carrots, celery, onion, broth, thyme, salt, and pepper in a 6 quart slow cooker.
Step 2: Cover and cook on low for 6 hours, until the chicken reads 165°F and shreds easily. Shred it in the pot.
Step 3: Whisk the flour into the cream until smooth, stir it in, and cook on high 15 minutes, until thickened.
Step 4: Cut each biscuit in quarters, drop the pieces over the top, cover, and cook on high 45 to 60 minutes, until the dumplings are cooked through and firm, with no doughy center. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat on the stove or in the microwave to 165°F, not in the slow cooker.
Get Fresh Recipes Every Week
Join readers getting fresh recipes, meal prep systems, and high-protein meal ideas delivered to your inbox every week.
No spam. Unsubscribe anytime.