High Protein Slow Cooker Meal Prep (Dump & Go)
A no-fuss dump-and-go slow cooker meal that delivers 30 grams of protein per serving with minimal effort. Brown one thing, layer everything else, turn it on, and walk away to a freezer-friendly meal that satisfies for hours.
Equipment
- slow cooker
- large skillet
- small mixing bowl
Ingredients
- 2 pounds lean ground beef or chicken breast (90/10 or 93/7)
- 2 cans diced tomatoes, no sugar added (28 ounces total)
- 2 cans kidney beans or black beans, drained and rinsed
- 1 large yellow onion, diced
- 3 cloves garlic, minced
- 2 bell peppers, any color, diced
- 2 tablespoons tomato paste
- 2 teaspoons chili powder
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes, optional
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- 1 cup beef or chicken broth, low sodium
Instructions
- Step 1: Brown your protein. Heat a large skillet over medium-high heat. Add the ground beef or chicken and cook until no pink remains, about 5 to 7 minutes. Break it apart as it cooks. Drain excess fat if needed.
- Step 2: Layer your aromatics. In your slow cooker, add the diced onion and bell peppers to the bottom.
- Step 3: Add the protein. Transfer your browned meat directly to the slow cooker over the vegetables.
- Step 4: Mix your spices. In a small bowl, whisk together chili powder, cumin, smoked paprika, oregano, red pepper flakes, salt, and black pepper. Sprinkle over the meat.
- Step 5: Layer remaining ingredients. Add minced garlic, tomato paste, diced tomatoes with their juice, drained beans, and broth. Stir gently until well combined.
- Step 6: Cook on low. Cover and cook on low for 6 to 8 hours, or on high for 3 to 4 hours.
- Step 7: Taste and adjust. About 30 minutes before serving, taste and adjust seasonings as needed.
Notes
Prep the night before and refrigerate the slow cooker insert overnight for deeper flavor. Freeze in 2-cup portions immediately after cooling to room temperature. Lasts 3 months frozen. Ground turkey can substitute beef to reduce calories by 30-40 per serving. Serve over cauliflower rice, regular rice, or in whole grain tortillas. Nutritional content: 30g protein, 22g carbs, 12g fat, 6g fiber per 1.5 cup serving.