High protein slow cooker recipes: 5 complete meals, with the numbers

The short answer: the best high protein slow cooker recipes pair a lean meat or tofu with beans or lentils, so one pot gives you protein and fiber together. The five below have about 32 to 41g of protein per serving and 5 to 13g of fiber. Thaw meat first, and use a thermometer to check it’s done.

Each recipe makes six servings, so one batch can cover several meals. Our guide to how much protein you need explains why many people aim for 25 to 30g at a meal. Every recipe here clears that.

Which slow cooker meal has the most protein?

All figures are approximate and per serving. The last column shows which meals give you the most protein for their calories.

How were these numbers worked out?

We added up each listed ingredient from its USDA FoodData Central entry, using the raw weight, then divided by six. Salt and pepper aren’t counted. We assumed a drained 15-ounce can of beans weighs about 240g.

Brands vary a lot, especially tofu, broth and salsa. We used USDA’s lower-protein entry for firm tofu, so check your label. These recipes are written from those numbers and from standard slow cooker practice. Times and cooker sizes are estimates, so let your thermometer decide when the food is done.

Salsa verde chicken with white beans

Serves 6. Prep 10 minutes. Cook 4 to 5 hours on low. 4-quart cooker.

• 1½ lb (680g) boneless, skinless chicken breast, thawed
• 2 cans (15 oz each) white beans, drained
• 1½ cups (360g) salsa verde
• 1½ cups low-sodium chicken broth
• 1 medium onion, chopped
• 3 garlic cloves, chopped
• 1 tsp ground cumin
• 6 oz (170g) plain nonfat Greek yogurt
• 2 tbsp lime juice

1. Put the onion, garlic and beans in the cooker. Lay the chicken on top.
2. Stir the salsa, broth and cumin together and pour it over.
3. Cook on low until the thickest piece of chicken reaches 165°F.
4. Lift out the chicken, shred it with two forks and return it to the pot.
5. Turn off the heat. Stir in the yogurt and lime juice, then season.

Beef, lentil and mushroom stew

Serves 6. Prep 20 minutes. Cook 7 to 8 hours on low. 5-quart cooker.

• 1½ lb (680g) boneless beef chuck, trimmed of visible fat, cut into 1½-inch cubes, thawed
• 1 cup (192g) dry brown lentils, rinsed
• 8 oz (227g) white mushrooms, halved
• 3 medium carrots, cut into thick coins
• 1 medium onion, chopped
• 3 garlic cloves, chopped
• 2 tbsp tomato paste
• 1 carton (32 oz) reduced-sodium beef broth
• 1 tsp dried thyme

1. Whisk the tomato paste into the broth with the thyme.
2. Put the vegetables and lentils in the cooker. Add the beef and pour the broth over.
3. Cook on low until the beef is fork tender and the lentils are soft. The beef must reach at least 145°F, though a tender stew will go well past that.
4. Stir, taste and season.

Turkey and kidney bean chili

Serves 6. Prep 15 minutes. Cook 5 to 6 hours on low. 5-quart cooker.

• 1½ lb (680g) 93% lean ground turkey, thawed
• 2 cans (15 oz each) kidney beans, drained and rinsed
• 1 can (28 oz) crushed tomatoes
• 1 cup low-sodium chicken broth
• 1 medium onion, chopped
• 1 medium red bell pepper, chopped
• 3 garlic cloves, chopped
• 2 tbsp chili powder
• 1 tsp ground cumin
• 1 cup (136g) corn kernels, thawed

1. Brown the turkey in a nonstick skillet, breaking it up as it cooks.
2. Move it to the cooker and add everything except the corn.
3. Stir well and cook on low until the center reaches 165°F.
4. Stir in the corn for the last 30 minutes.

Cider-mustard pork with sweet potatoes and cabbage

Serves 6. Prep 20 minutes. Cook 7 to 8 hours on low. 6-quart cooker.

• 2 lb (907g) boneless pork sirloin roast, trimmed of visible fat, cut into 4 chunks, thawed
• 1½ lb (680g) sweet potatoes, peeled and cut into 2-inch pieces
• 1 lb (454g) green cabbage, cut into thick ribbons
• 1 medium onion, sliced
• 4 garlic cloves, chopped
• 3 cups low-sodium chicken broth
• ¼ cup apple cider vinegar
• 3 tbsp tomato paste
• 1 tbsp yellow mustard
• 1 tbsp packed brown sugar
• 1 tbsp paprika

1. Put the sweet potatoes, cabbage, onion and garlic in the cooker. Set the pork on top.
2. Whisk the remaining ingredients and pour them over.
3. Cook on low until the pork is tender. It must reach at least 145°F, then rest 3 minutes.
4. Slice or shred the pork, and serve it with the vegetables and some of the liquid.

Red lentil dal with tofu and edamame

Serves 6. Prep 15 minutes. Cook 4 to 5 hours on low. 6-quart cooker.

• 2 cups (384g) dry red lentils, rinsed
• 6 cups water
• 1 can (14 oz) crushed tomatoes
• 1 medium onion, chopped
• 3 garlic cloves, chopped
• 1 tbsp grated fresh ginger
• 2 tbsp curry powder
• 14 oz (397g) firm tofu, cut into cubes
• 12 oz (340g) shelled edamame, thawed
• 5 oz (142g) baby spinach
• 6 oz (170g) plain nonfat Greek yogurt

1. Put the lentils, water, tomatoes, onion, garlic, ginger and curry powder in the cooker.
2. Cook on low until the lentils have collapsed.
3. Stir in the tofu and edamame and cook for 30 minutes more.
4. Stir in the spinach until it wilts. Turn off the heat, add the yogurt and season.

Can you put frozen chicken in a slow cooker?

No. Texas A&M AgriLife Extension says to always thaw meat or poultry before it goes in, because frozen food needs too long to heat through. Thaw it in the fridge overnight or in cold water, and never on the counter. Food thawed in cold water or the microwave should be cooked right away, the FDA says.

A few more rules keep a slow cooker safe:

• Fill it right. Aim for one-half to two-thirds full, with enough liquid to nearly cover the food. If your cooker is bigger than the recipe needs, make a batch and a half.
• Check that it’s hot enough. Texas A&M says a slow cooker should hold food above 165°F.
• Boil dried kidney beans first. University of Illinois Extension says slow cooked beans often reach only 167°F, too low to destroy their toxin. Soak them for at least 5 hours, drain, then boil briskly in fresh water for 30 minutes. Canned kidney beans are already cooked, so they’re fine as they are.

What temperature should slow cooker meat reach?

Color won’t tell you. Put a food thermometer in the thickest part, away from bone, fat and gristle. These are the safe minimums listed by University of Illinois Extension:

How do you meal prep high protein slow cooker meals?

• Cool it fast. The FDA says to refrigerate food within 2 hours of cooking, or 1 hour when it’s above 90°F outside.
• Divide it up. Rutgers Cooperative Extension suggests shallow containers no more than 3 inches tall, because the center of a deep pot can stay warm too long.
• Label it. Rutgers says never to keep leftovers for more than four days. Freeze what you won’t eat by then, within the same 2-hour window.
• Reheat it fully. Bring soups and stews to a boil or heat them to 165°F, stirring as you go.

One batch covers dinners, but you’ll still want protein earlier in the day. Try our high protein breakfast ideas. If you train, see whether a protein shake works better before or after a workout. When a slow cooker feels like too much, sheet-pan salmon is a faster dinner, and our list of the cheapest protein foods can help you swap ingredients on a budget. Our protein price tracker shows how those costs change each month.

If you want dinners like these planned for a month, the meal plan below has grocery lists and prep plans. It was written with menopause in mind, and its meals are high in protein.

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Quick questions

Can you cook raw chicken in a slow cooker?

Yes, as long as it’s fully thawed first. Raw chicken is safe once the thickest part reaches 165°F, so check it with a food thermometer. The salsa verde chicken above starts with raw breasts and takes about 4 to 5 hours on low, though cookers vary.

Does slow cooking kill bacteria?

Yes, when the food gets hot enough. Texas A&M AgriLife Extension says a slow cooker should hold food above 165°F, and that food should start thawed. Low heat alone doesn’t prove it’s safe, so check the meat with a thermometer before you eat it.

Is slow cooker food healthy?

It depends on what you put in. A slow cooker needs little or no added fat, and none of the five recipes here use oil. Pairing lean protein with beans, lentils and vegetables gives you about 32 to 41g of protein and 5 to 13g of fiber per serving.

How much protein should a slow cooker meal have?

Many people aim for 25 to 30g of protein at a meal, which is what studies suggest works well for muscle. Each recipe here gives about 32 to 41g per serving. Beans and lentils add to that, and they bring fiber that plain meat doesn’t have.

Can you cook tofu in a slow cooker?

Yes. In the red lentil dal above, cubes of firm tofu go in for the last 30 minutes, once the lentils have collapsed. Protein varies a lot between tofu brands, so check your label against the 14 ounces used in the recipe.

How long do slow cooker leftovers last?

Rutgers Cooperative Extension says never to keep leftovers for more than four days. Refrigerate them within 2 hours of cooking, in shallow containers. Freeze anything you won’t finish by then, and reheat soups and stews to a boil or 165°F.

This article is general information, not medical advice. Nutrition figures are approximate and will change with brands and portions. If you have kidney disease, a food allergy or a diet set by your doctor, ask what suits you.

Sources

• USDA FoodData Central, SR Legacy dataset (values per 100g for each ingredient)
• Texas A&M AgriLife Extension, Dinner Tonight: Slow Cooker Safety
• University of Illinois Extension: Food safety temperatures
• University of Illinois Extension: Kidney Beans and Slow Cookers
• Food Poisoning Bulletin: Slow Cooker Food Safety With Tips From USDA
• FDA: Safe Food Handling
• Rutgers Cooperative Extension: Handling Leftovers Safely