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 3 to 4 days of protein. I still cook this way.
Chicken
Most of these use chicken thighs or breasts.
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 in the pot before serving. It costs very little to make and has plenty of protein per bowl. Top with sour cream and cilantro.
Honey Garlic Chicken Thighs
Bone-in thighs are cheap and hard to overcook. A sauce of honey, soy and lots of garlic turns sticky. Finish under the broiler for crispy skin. Serve with rice and green beans.
Whole Crockpot Chicken
A whole chicken costs less per pound than any cut, and the slow cooker makes it hard to get wrong. 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.
Thaw the chicken completely before it goes in, since FSIS says to always thaw meat or poultry before putting it into a slow cooker.
Crockpot Teriyaki Chicken
Chicken thighs cook in a 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 costs a fraction of takeout.
Salsa Chicken Burrito Bowls
This uses two ingredients: chicken breasts and a jar of salsa. Shred the chicken and build bowls with rice, beans and cheese. It’s the simplest high-protein meal prep I know.
Chicken Curry with Yellow Rice
This curry uses curry powder, coconut milk, tomatoes and chicken thighs. Everything goes in the pot in the morning. Stir in a handful of spinach right before serving. Serve yellow rice on the side.
Crockpot Enchilada Casserole
Layer tortillas, shredded chicken, beans, enchilada sauce and cheese in the slow cooker, the same way you would build a lasagna. Four hours on low and dinner is ready. Top with avocado and sour cream.
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 a one-pot weeknight dinner. Top with pico and Greek yogurt.
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. It is lean and cheap. Leftovers work on a baked potato.
Pork shoulder
Slow Cooker Pulled Pork Bowls
Pork shoulder is one of the cheapest proteins at the store, and 8 hours in the crockpot makes it tender. I portion it over rice with roasted broccolini for meal prep. One shoulder feeds my family for days. Keep the cooking liquid to keep leftovers juicy.
Pulled Pork Tostadas
On night two, the pulled pork becomes tostadas. 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 high in protein.
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 gives carnitas their crisp edges. Pile into warm corn tortillas with onion and cilantro. Taco night for a few dollars a person.
Hawaiian Kalua Pork
The whole ingredient list is pork shoulder, sea salt and liquid smoke. The liquid smoke gives it the flavor of pork cooked in an underground oven. Serve with rice and cabbage, or pile it onto slider buns. It’s a budget-friendly party food.
Herb Pork Shoulder Roast
Rub a pork shoulder with garlic, rosemary and thyme, and let the slow cooker do the rest. It slices cleanly for a Sunday dinner. Leftovers go into sandwiches for the next 3 to 4 days. It’s a good-value protein.
Beef and ground turkey
Mississippi Pot Roast
This is the viral recipe. Chuck roast, pepperoncini, butter and a packet of ranch seasoning cook low until it shreds. It’s salty, tangy and tender. Pile it on rolls or over mashed potatoes.
Crockpot Beef Stroganoff
Stew meat and mushrooms cook low in a savory broth, then get a creamy finish with Greek yogurt. Serve over egg noodles. The yogurt swap adds protein.
Slow Cooker Sloppy Joes
Lean ground beef in a tangy tomato sauce 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.
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.
Crockpot Turkey Taco Meat
Ground turkey is often cheaper than beef and cooks well in the slow cooker with taco seasoning and salsa. Make a big batch for tacos, burrito bowls and salads over the next 3 to 4 days. It’s the meal prep protein I use most. Freeze extra in portions.
Sausage and ham
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.
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. The leftovers work for burritos.
Split Pea and Ham Soup
Dried split peas and a leftover ham bone make a thick soup for very little. It cooks all day while you’re at work. The ham adds protein and smoky flavor. It gets even thicker overnight.
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.
Beans, lentils and squash
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 well.
Butternut Squash Soup
A cheap squash turns into a smooth 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.
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.
