During my first year of serious training I was lifting 5 days a week on a grocery budget that barely covered chicken and rice. The crockpot is what kept me fed. I’d load it before work with whatever was on sale and come home to a week of protein. I still cook this way.
1) Crockpot Chicken Chili Verde
Chicken thighs, a jar of salsa verde, white beans and a few spices, and the slow cooker does the rest. Shred the chicken right in the pot before serving. It costs very little to make and carries a big dose of protein per bowl. Top with sour cream and cilantro.
2) Slow Cooker Pulled Pork Bowls
Pork shoulder is one of the cheapest proteins at the store, and 8 hours in the crockpot turns it into something special. I portion it over rice with roasted broccolini for easy meal prep. One shoulder feeds my family for days. Keep the cooking liquid to keep leftovers juicy.
3) Pulled Pork Tostadas
Night two of pulled pork gets a makeover. Crispy tostadas, refried beans, pork, cotija and a quick slaw. The kids build their own, which means less work for me. It’s crunchy, cheap and full of protein.
4) Mississippi Pot Roast
The viral one, and for good reason. Chuck roast, pepperoncini, butter and a packet of ranch seasoning cook low until it shreds. It’s salty, tangy and incredibly tender. Pile it on rolls or over mashed potatoes.
5) Crockpot Carnitas Tacos
Cook pork shoulder low with orange juice, cumin and garlic, then crisp the shredded meat under the broiler for 5 minutes. That last step is what makes carnitas taste like carnitas. Pile into warm corn tortillas with onion and cilantro. Taco night for a few dollars a person.
6) Hawaiian Kalua Pork
Just pork shoulder, sea salt and liquid smoke. That’s the whole ingredient list, and it tastes like it came out of an underground oven. Serve with rice and cabbage, or pile it onto slider buns. It’s the most budget-friendly party food I know.
7) Crockpot Beef Stroganoff
Stew meat and mushrooms cook low in a savory broth, then get a creamy finish with Greek yogurt. It’s comfort food on a budget. Serve over egg noodles. The yogurt swap adds protein without anyone noticing.
8) Red Beans and Rice
A Louisiana Monday classic that costs almost nothing. Dried red beans simmer all day with smoked sausage, peppers, onion and celery until creamy. The beans and sausage together give it a solid protein count. Serve it over plain white rice with hot sauce.
9) Crockpot Lentil Soup
A bag of lentils is one of the cheapest sources of protein you can buy. Toss them in with carrots, celery, tomatoes and broth, and it’s ready by dinner. I add a pound of ground turkey when I want even more protein. It freezes great.
10) Honey Garlic Chicken Thighs
Bone-in thighs are cheap and nearly impossible to overcook. A sauce of honey, soy and lots of garlic turns sticky and rich. Finish under the broiler for crispy skin. Serve with rice and green beans.
11) Whole Crockpot Chicken
A whole chicken costs less per pound than any cut, and the slow cooker makes it foolproof. Rub it with paprika and garlic and set it on a bed of onions. Dinner tonight, chicken salad tomorrow and a pot of broth from the bones. That’s 3 meals from one bird.
12) Crockpot Teriyaki Chicken
Chicken thighs cook in a simple sauce of soy, honey, garlic and ginger until they’re falling apart. Thicken the sauce with a little cornstarch at the end. Serve with rice and steamed vegetables. It beats takeout and costs a fraction of the price.
13) Salsa Chicken Burrito Bowls
Two ingredients: chicken breasts and a jar of salsa. That’s it. Shred the chicken and build bowls with rice, beans and cheese. It’s the easiest high-protein meal prep I know.
14) Chicken Curry with Yellow Rice
Curry powder, coconut milk, tomatoes and chicken thighs do the heavy lifting here. Everything goes in the pot in the morning. Stir in a handful of spinach right before serving. Yellow rice on the side makes it feel special.
15) Butternut Squash Soup
A cheap squash turns into a velvety soup with almost no work. I blend in a cup of cottage cheese at the end, which makes it creamy and bumps up the protein. Serve with crusty bread. It’s a fall staple.
16) Pinto Beans with Chile Lime Rice
Dried pinto beans slow cooked with onion, garlic and a smoked ham hock are about as cheap as dinner gets. The ham hock gives them a rich, meaty flavor. Serve over rice with a squeeze of lime and chopped cilantro. It’s filling, and the leftovers make great burritos.
17) Split Pea and Ham Soup
Dried split peas and a leftover ham bone make a thick, hearty soup for next to nothing. It cooks all day while you’re at work. The ham adds protein and smoky flavor. It gets even thicker overnight.
18) Crockpot Enchilada Casserole
Layer tortillas, shredded chicken, beans, enchilada sauce and cheese right in the slow cooker. It’s lasagna logic applied to Mexican flavors. Four hours on low and dinner is ready. Top with avocado and sour cream.
19) Slow Cooker Sloppy Joes
Lean ground beef in a tangy tomato sauce is a crowd pleaser that stretches a pound of meat a long way. Brown the beef first, then let it simmer in the crockpot all afternoon. Serve on toasted buns. My kids ask for this one every week.
20) Black Bean Soup
Dried black beans, onion, garlic, cumin and a chipotle pepper turn into a smoky, filling soup. Blend half for a creamy texture. Top with Greek yogurt and a squeeze of lime. It’s cheap, meatless and still loaded with protein and fiber.
21) Crockpot Stuffed Peppers
Bell peppers filled with ground beef, rice, tomatoes and cheese, set upright in the slow cooker. They come out tender without getting mushy. Each pepper is a complete meal with solid protein. Top with extra cheese right before serving.
22) Slow Cooker Chicken Fajitas
Chicken breasts, sliced peppers and onions, and a packet’s worth of fajita seasoning, all in one pot. Shred the chicken and serve it in tortillas or over rice. It’s an easy weeknight win. Pico and Greek yogurt on top.
23) Buffalo Chicken Lettuce Wraps
Chicken breasts slow cooked in buffalo sauce shred into a spicy, versatile filling. I wrap it in butter lettuce with celery and blue cheese. Lean, cheap and full of flavor. Leftovers go great on a baked potato.
24) Herb Pork Shoulder Roast
Rub a pork shoulder with garlic, rosemary and thyme, and let the slow cooker do the rest. It slices beautifully for a Sunday dinner. Leftovers go into sandwiches all week. It’s one of the best-value proteins you can buy.
25) Crockpot Baked Ziti
Pasta, marinara, ricotta and mozzarella layered in the slow cooker with a pound of Italian sausage. It feeds a crowd for very little. I stir cottage cheese into the ricotta for more protein. Serve with a simple salad.
26) Crockpot Turkey Taco Meat
Ground turkey is often cheaper than beef and cooks up perfectly in the slow cooker with taco seasoning and salsa. Make a big batch for tacos, burrito bowls and salads all week. It’s my go-to meal prep protein. Freeze extra in portions.
