High Protein Crock Pot Recipes for Easy and Healthy Meals
Slow-cooked meals offer both convenience and flavor, particularly when focused on incorporating substantial protein. These dishes are characterized by tender textures and deeply infused flavors, achieved through extended cooking times at low temperatures. Often featuring lean meats, hearty beans, or protein-rich vegetables, they present a balanced and satisfying culinary option.
Equipment
- The following kitchen tools are essential for the successful preparation of this high-protein slow cooker chili:
- Slow cooker (6-quart or larger)
- Cutting board
- Chef's knife
- Measuring cups and spoons
- Can opener
- Large spoon or ladle
- Fork (for shredding chicken)
Ingredients
- 2 lbs boneless, skinless chicken breasts
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 (15-ounce) can black beans, rinsed and drained
- 1 (15-ounce) can kidney beans, rinsed and drained
- 1 (15-ounce) can corn, drained
- 1 (28-ounce) can crushed tomatoes
- 1 (10-ounce) can diced tomatoes and green chilies (such as Rotel)
- 1 packet (1-ounce) chili seasoning
- 1 teaspoon cumin
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- Optional toppings: shredded cheese, sour cream, avocado, cilantro
Instructions
- Step 1: Prepare the Ingredients: Chop the onion and mince the garlic. Rinse and drain the black beans, kidney beans, and corn.
- Step 2: Combine Ingredients in Slow Cooker: Place the chicken breasts in the bottom of the slow cooker. Add the chopped onion, minced garlic, black beans, kidney beans, corn, crushed tomatoes, diced tomatoes and green chilies, chili seasoning, cumin, smoked paprika, salt, and pepper.
- Step 3: Cook the Chili: Cover and cook on low for 6-8 hours or on high for 3-4 hours, or until the chicken is cooked through and shreds easily.
- Step 4: Shred the Chicken: Remove the chicken breasts from the slow cooker and shred them with two forks. Return the shredded chicken to the slow cooker and stir to combine.
- Step 5: Serve: Serve hot, topped with shredded cheese, sour cream, avocado, and cilantro, if desired. For a spicier chili, add 1/2 teaspoon of cayenne pepper or a pinch of red pepper flakes. Ground turkey can be substituted for chicken. For a vegetarian version, skip the chicken and add more beans and vegetables.
Notes
Variations
This high-protein slow cooker chili offers a versatile base for culinary experimentation. Several adjustments and substitutions can be made to cater to specific preferences or dietary needs:
- Ingredient Swaps: Ground turkey, beef, or plant-based protein crumbles can be substituted for chicken. Different types of beans, such as pinto or cannellini, can also be used. Vegetables like bell peppers, zucchini, or sweet potatoes can be added for enhanced flavor and nutrition.
- Regional Twists: For a spicier chili, consider incorporating jalapeos, chipotle peppers in adobo sauce, or a dash of cayenne pepper. A Tex-Mex variation could include a squeeze of lime juice and a handful of chopped cilantro at the end of cooking. A Southwestern version might feature smoked paprika and a touch of cocoa powder for depth of flavor.
- Dietary Adjustments: For a vegetarian or vegan chili, omit the chicken and increase the amount of beans and vegetables. Consider adding a plant-based protein source like lentils or quinoa. To reduce sodium, opt for low-sodium canned goods and adjust salt to taste. For a lower-carb option, reduce the amount of beans and corn, and increase the amount of non-starchy vegetables.
Serving Suggestions
High-protein slow cooker chili is a versatile dish suitable for various occasions. It makes a satisfying and complete meal on its own, especially during colder months. It can also be served as part of a larger spread, such as a game-day gathering or a casual dinner party. Common pairings include cornbread, tortilla chips, or a side salad. Toppings like shredded cheese, sour cream, avocado, cilantro, and diced onions further enhance the flavor and presentation. Consider serving it over rice, quinoa, or baked potatoes for a heartier meal. The chili can also be used as a topping for nachos, tacos, or even chili dogs.
Storage Tips
Proper storage is essential for preserving the freshness and safety of the cooked chili.
- Refrigeration: Allow the chili to cool completely before transferring it to an airtight container. Store in the refrigerator for up to 3-4 days.
- Freezing: For longer storage, freeze the chili in airtight containers or freezer bags. Ensure the chili is completely cooled before freezing. It can be stored in the freezer for up to 2-3 months. Thaw the chili in the refrigerator overnight before reheating.
- Reheating: Reheat the chili on the stovetop over medium heat, stirring occasionally, until heated through. Alternatively, reheat in the microwave in a microwave-safe dish, stirring every minute or two. Ensure the chili reaches an internal temperature of 165F (74C) before serving.
Frequently Asked Questions
- Question 1: Can I use frozen chicken in this recipe?
Answer: It is generally not recommended to use frozen chicken in a slow cooker due to potential food safety concerns. Thawing the chicken in the refrigerator before adding it to the slow cooker is advisable. - Question 2: Can I add the toppings to the slow cooker while it’s cooking?
Answer: It is not recommended to add toppings like cheese or sour cream to the slow cooker during cooking, as they may melt and alter the texture of the chili. These are best added as garnishes just before serving. - Question 3: How can I thicken the chili if it’s too watery?
Answer: To thicken the chili, remove about a cup of the liquid and mix it with a tablespoon of cornstarch or flour. Stir until smooth, then return the mixture to the slow cooker and stir well. Cook on high for another 15-20 minutes, or until thickened. - Question 4: Is it possible to make this recipe in an instant pot?
Answer: Yes, the recipe can be adapted for an instant pot. Use the saute function to cook the onions and garlic, then add the remaining ingredients. Cook on high pressure for 20 minutes, followed by a natural pressure release of 10 minutes, then a quick release.