7 High Protein Crockpot Recipes Under 500 KCAL

Isn’t it just the worst when you’re trying to eat healthy but don’t have the time or energy to cook complicated meals? I’ve been there more times than I can count. That’s why I’ve become slightly obsessed with high protein crockpot recipes that basically cook themselves while I pretend to have my life together. These recipes have been absolute lifesavers on days when the gym has already drained every ounce of my motivation, but I still need something nutritious that won’t blow my calorie budget.

The beauty of these high protein crockpot recipes is that they’re ridiculously simple yet incredibly satisfying. Each one packs a serious protein punch while staying under 500 calories per serving, making them perfect for meal prep, family dinners, or just having something ready when you stumble home hangry. I’ve tested these recipes countless times (my electricity bill can confirm), tweaking them until they’re as delicious as they are nutritious. So grab your dusty crockpot from the back of the cabinet and let’s get cooking!

1. Salsa Chicken That Actually Tastes Good

I discovered this recipe during a particularly chaotic week when I forgot I had invited my in-laws over for dinner. With exactly 10 minutes to prep before running to a meeting, I literally threw chicken and salsa in the crockpot and prayed. When I returned home hours later, expecting disaster, I was greeted by the most amazing smell and chicken that fell apart with just a fork. My mother-in-law asked for the recipe, which I awkwardly had to admit was just two ingredients and pure luck.

Why It’s Amazing

This recipe is basically kitchen magic – it transforms just a few ingredients into tender, flavorful protein that works in about a million different meals. At just around 220 calories per serving with a whopping 35g of protein, it’s a meal prepper’s dream. Plus, it’s virtually impossible to mess up, which is saying something considering my track record.

Ingredients

• 2 pounds boneless, skinless chicken breast (or thighs if you’re not afraid of a little extra flavor)
• 1 16-oz jar of salsa (whatever heat level matches your personality)
• 2 tablespoons taco seasoning (store-bought works, but homemade makes you feel superior)
• 1 can black beans, drained and rinsed (optional, but adds fiber and makes you feel virtuous)
• 1 can corn kernels, drained (also optional, but adds color so your plate isn’t just sad beige)

Instructions

1. Place chicken in the crockpot. Don’t even bother thawing it if you forgot – we’re all friends here.
2. Dump the salsa over the chicken. Yes, “dump” is the technical term.
3. Sprinkle taco seasoning over everything.
4. If using beans and corn, throw those in too.
5. Cook on low for 6-8 hours or high for 3-4 hours, or until the chicken shreds easily and your house smells amazing.
6. Shred the chicken using two forks. Or one fork if the other is dirty in the sink.
7. Stir everything together and let it sit for another 10 minutes to soak up more flavor.

Tips & Chaos Notes

I’ve made this with frozen chicken when I completely forgot to plan ahead (which is often), and it still works, though you might need to add an extra hour. This keeps amazingly well in the fridge for up to 4 days, and I’ve eaten it in tacos, over rice, in lettuce wraps, and once just cold straight from the container while standing in front of the open fridge at midnight. No judgment here.

2. Beef and Broccoli That Won’t Make Your Wallet Cry

The first time I made this, my husband walked in the door and thought I’d ordered takeout. I let him believe that for about 5 minutes before proudly showing him the crockpot evidence. The look of betrayal when he realized I’d been capable of making his favorite takeout dish all along but had been spending $40 at the Chinese restaurant instead was priceless. Sorry not sorry, but also, you’re welcome, family budget.

Why It’s Amazing

This healthier version of the takeout classic packs about 30g of protein per serving while keeping calories around 320. It’s also a fraction of the cost of restaurant versions, and you can control the sodium, which in takeout versions is usually somewhere between “ocean water” and “pickle juice” levels.

Ingredients

• 1.5 pounds flank steak, thinly sliced against the grain (or whatever beef cut was on sale this week)
• 1/4 cup low-sodium soy sauce (regular works too if your blood pressure is annoyingly perfect)
• 1/3 cup beef broth (or water with a bouillon cube if we’re being real)
• 3 tablespoons brown sugar (or honey if you’re feeling fancy)
• 1 tablespoon sesame oil (worth buying, I promise)
• 3 cloves garlic, minced (or more if you’re not planning on kissing anyone)
• 1 tablespoon grated fresh ginger (or 1 teaspoon dried if fresh ginger has once again turned into an unidentifiable object in your produce drawer)
• 4 cups broccoli florets (added later so they’re not complete mush)
• 2 tablespoons cornstarch mixed with 2 tablespoons water

Instructions

1. Place sliced beef in the crockpot. If you forgot to slice it thinly or against the grain, it’ll still taste good, just be a bit chewier. We’re learning here.
2. In a bowl, mix soy sauce, beef broth, brown sugar, sesame oil, garlic, and ginger. Whisk until combined or until your arm gets tired.
3. Pour the sauce over the beef and stir to coat, or don’t stir and just let it do its thing.
4. Cook on low for 3-4 hours. High setting works too (1.5-2 hours) but low makes the meat more tender.
5. Add the broccoli and cornstarch slurry during the last 30 minutes of cooking. If you forget and add the broccoli at the beginning, congratulations, you’ve made beef and green mush.
6. Stir everything together and cook until the sauce thickens and the broccoli is tender-crisp.

Tips & Chaos Notes

Don’t skip the cornstarch slurry unless you want beef soup instead of beef and broccoli. I’ve forgotten it before and while still edible, it’s significantly less Instagram-worthy. Also, frozen broccoli works in a pinch, but it will be softer than fresh. I like to serve this over cauliflower rice to keep calories low, but my kids prefer regular rice because they haven’t yet accepted cauliflower as a legitimate food group.

3. Turkey Chili That Doesn’t Taste Like Punishment

I used to think turkey chili was what you ate when you were being punished for dietary sins. Then during a particularly aggressive “healthy eating” phase, I created this recipe out of desperation and a pantry cleanout. My teenager, who usually communicates exclusively in grunts and eye rolls, actually said, “This is good” – which in teenager language is basically a Michelin star review. I nearly fell off my chair.

Why It’s Amazing

This chili delivers about 28g of protein per serving with only 290 calories, making it perfect for second helpings without the guilt. It’s loaded with fiber from the beans and veggies, which keeps you full for hours. Plus, it makes enough to feed a small army, or one teenage boy, which is basically the same thing.

Ingredients

• 1.5 pounds lean ground turkey (93% lean, because 99% lean tastes like sad cardboard)
• 1 large onion, diced (feel free to cry during this process, I always do)
• 1 red bell pepper, diced (or green, or yellow, or whatever was on sale)
• 3 cloves garlic, minced (vampire protection included at no extra charge)
• 2 tablespoons chili powder (measure with your heart)
• 1 tablespoon cumin (the secret to making things taste “Mexican-ish”)
• 1 teaspoon oregano (optional if you can’t find it in your spice chaos)
• 1/4 teaspoon cayenne pepper (adjust according to your spice tolerance or desire to feel alive)
• 1 can (28 oz) crushed tomatoes (diced works too if that’s what you grabbed)
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 cup low-sodium chicken broth (or water if you forgot to buy broth, again)

Instructions

1. Brown the ground turkey in a skillet first. Yes, I know this defeats the “dump and go” crockpot purpose, but trust me, it’s worth it to avoid that weird steamed meat texture.
2. Drain any liquid from the meat (there won’t be much if you used lean turkey) and transfer to the crockpot.
3. Add all other ingredients to the crockpot and stir until combined, or until you get bored of stirring.
4. Cook on low for 6-8 hours or high for 3-4 hours. Chili is forgiving – I’ve left it for 10 hours before and it was fine.
5. Taste and adjust seasonings. Usually needs more salt because I’m always trying to be “healthy” with the low-sodium everything.

Tips & Chaos Notes

This chili actually tastes better the next day after the flavors have had time to get friendly with each other. I often make it specifically for leftovers. Top with a little Greek yogurt instead of sour cream to add protein and creaminess without adding many calories. My husband adds cheese to his because he has the metabolism of a hummingbird, which I find deeply unfair.

4. Pulled Pork That’s Actually Reasonable

I once made this for a neighborhood potluck and told everyone it was my “famous family recipe.” In reality, I had thrown it together 30 minutes before leaving for work that morning, using a random pork roast that had been in my freezer for an embarrassingly long time. Three neighbors asked for the recipe, and I had to pretend to look for a non-existent recipe card before finally admitting it was just pork and some pantry ingredients. We still get invited to potlucks, so I guess honesty worked out.

Why It’s Amazing

Traditional pulled pork can be a calorie bomb, but this version comes in at about 260 calories per serving with 32g of protein. The lean pork tenderloin keeps it light while still delivering that tender, pull-apart texture we all crave. Plus, it’s versatile enough to use in sandwiches, tacos, or over a sweet potato for a complete meal.

Ingredients

• 2 pounds pork tenderloin (not to be confused with pork loin, which also works but isn’t as tender)
• 1 onion, sliced (yellow, white, whatever you grabbed at the store)
• 3 cloves garlic, minced (or 1 teaspoon garlic powder if you’re out of fresh)
• 1 cup chicken broth (helps keep it moist without adding fat)
• 3 tablespoons apple cider vinegar (the smell is strong but cooks off, I promise)
• 2 tablespoons tomato paste (the kind in the tube is life-changing)
• 1 tablespoon smoked paprika (regular paprika works but isn’t as exciting)
• 1 tablespoon brown sugar (or honey)
• 1 teaspoon mustard powder (or a squirt of actual mustard in desperate times)
• 1/2 teaspoon red pepper flakes (optional for heat seekers)

Instructions

1. Place sliced onions at the bottom of the crockpot to create a flavor bed for the pork.
2. Put the pork tenderloin on top of the onions.
3. Mix all the remaining ingredients in a bowl until combined. If you’re rushing, just throw everything on top – it’ll still taste good.
4. Pour the mixture over the pork.
5. Cook on low for 6-7 hours or high for 3-4 hours, until the pork shreds easily with a fork.
6. Remove the pork, shred it with two forks (or meat claws if you’re fancy), then return it to the crockpot and stir it into the cooking liquid.
7. Let it sit for another 10 minutes to soak up the flavors before serving.

Tips & Chaos Notes

If the liquid seems too thin after cooking, you can remove the pork, crank the crockpot to high, and leave the lid off for 20-30 minutes to reduce the sauce. I’ve served this on those tiny slider buns for parties, and people fight over them like they’re the last lifeboat on the Titanic. For a lower-carb option, I like it over coleslaw or stuffed into a roasted bell pepper.

5. Greek Chicken Soup That Heals Everything

I first made this soup when everyone in my house was sick, including me. I was so congested I couldn’t taste anything, so I just kept adding lemon until I could actually sense something happening in my mouth. When I finally recovered, I realized I’d created something magical. My husband now requests this whenever he feels a cold coming on, or when he’s done something that might require forgiveness. Smart man.

Why It’s Amazing

This soup is like the Greek version of chicken noodle but with more protein (about 26g per serving) and fewer calories (around 220 per bowl). The lemon and herbs brighten everything up, making it feel fresh even though it’s cooked all day. It’s also weirdly good for breakfast the next day – don’t knock it till you try it.

Ingredients

• 1.5 pounds boneless, skinless chicken breasts
• 1 onion, diced (while crying, preferably)
• 2 carrots, sliced into rounds (or baby carrots chopped up if that’s all you have)
• 2 celery stalks, sliced (including the leafy parts because why waste them)
• 3 cloves garlic, minced
• 6 cups low-sodium chicken broth (or water with extra bouillon if you’re out)
• 1 teaspoon dried oregano
• 1 teaspoon dried dill (or 2 tablespoons fresh if you’re feeling fancy)
• 1/2 cup orzo pasta or rice (added later so it doesn’t turn to mush)
• Juice of 2 lemons (or more if you’re me)
• 2 eggs (for the egg-lemon magic at the end)
• 1/4 cup fresh parsley, chopped (optional but adds color and makes you feel chef-like)

Instructions

1. Place chicken, onion, carrots, celery, garlic, broth, oregano, and dill in the crockpot.
2. Cook on low for 6-7 hours or high for 3-4 hours.
3. Remove the chicken, shred it with forks, and return to the pot.
4. Add the orzo or rice and cook on high for another 20-30 minutes until tender.
5. In a separate bowl, whisk together the eggs and lemon juice until frothy.
6. The tricky part: Slowly add 1 cup of the hot broth to the egg-lemon mixture while whisking constantly. This tempers the eggs so they don’t scramble.
7. Pour the egg-lemon mixture back into the crockpot and stir gently.
8. Add parsley, stir, and serve immediately.

Tips & Chaos Notes

If you mess up the egg tempering and end up with egg bits, just pretend they’re supposed to be there. I’ve done this more times than I’d like to admit. You can skip the egg step entirely if it stresses you out, but it does add amazing creaminess without cream. This soup doesn’t freeze well because of the eggs and pasta, so plan to eat it within 3-4 days. The pasta will continue to absorb liquid in the fridge, so you might need to add more broth when reheating.

6. Vegetarian Lentil Stew That Makes Meat-Eaters Jealous

I made this once when we were trying to save money on groceries, and my carnivore husband was sulking about the lack of meat. He took one bite, looked surprised, took another bite, and then said, “This doesn’t suck.” Coming from him, that’s basically a proposal. Now it’s in our regular rotation, and he sometimes requests it, which I consider a personal victory in the vegetarian meal department.

Why It’s Amazing

This stew packs a surprising 22g of protein per serving with just 280 calories, proving you don’t need meat to make a filling, high-protein meal. The combination of lentils and vegetables creates a complete protein, and the texture is hearty enough that you don’t miss the meat. Plus, it costs about $5 to make a huge batch, which is always a win.

Ingredients

• 2 cups green or brown lentils, rinsed and picked over (because sometimes there are tiny rocks and that’s a dental bill waiting to happen)
• 1 large onion, diced
• 3 carrots, diced
• 3 celery stalks, diced
• 4 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes with their juice
• 6 cups vegetable broth (or chicken broth if you’re not strictly vegetarian)
• 2 bay leaves (which I always forget to remove before serving)
• 1 tablespoon smoked paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon dried thyme
• 1 tablespoon balsamic vinegar (added at the end for a flavor pop)
• 2 cups chopped kale or spinach (added at the end so it doesn’t disappear)

Instructions

1. Place lentils, onion, carrots, celery, garlic, diced tomatoes, broth, bay leaves, paprika, cumin, and thyme in the crockpot.
2. Stir to combine everything.
3. Cook on low for 7-8 hours or high for 4-5 hours, until lentils are tender but not mushy.
4. Remove bay leaves if you can find them (good luck).
5. Stir in the balsamic vinegar and chopped greens.
6. Let sit for 5-10 minutes until the greens are wilted.
7. Taste and adjust seasonings – it usually needs a bit more salt and pepper.

Tips & Chaos Notes

Red lentils will turn to complete mush in the slow cooker, so stick with green or brown. I’ve forgotten and used red before, and while it was more like dal than stew, it was still edible. This freezes beautifully, so I often double the recipe and freeze in individual portions for emergency meals. My kids initially rejected this because it “looks weird,” but I found that serving it with a sprinkle of cheese on top suddenly made it acceptable. Whatever works.

7. Coconut Curry Chicken That Doesn’t Require a Special Store Trip

The first time I tried to make curry, I bought about $30 worth of spices I’ve barely used since. This version came about when I wanted curry but refused to go to the store again that week. It uses curry powder instead of individual spices, which purists will scoff at, but my bank account appreciates. When I served it to my friend who actually grew up eating authentic curry, she said, “It’s not like my mom’s, but I’d definitely eat it again.” I’m counting that as a win.

Why It’s Amazing

This curry delivers about 29g of protein per serving with only 310 calories, which is impressive for something so creamy and satisfying. The coconut milk gives it richness while the vegetables bulk it up without adding many calories. It’s also endlessly adaptable to whatever vegetables are lurking in your produce drawer, making it perfect for that pre-grocery shopping dinner.

Ingredients

• 1.5 pounds boneless, skinless chicken thighs, cut into chunks (thighs are more forgiving in the slow cooker than breasts)
• 1 onion, diced
• 2 bell peppers, any color, chopped
• 2 carrots, sliced
• 3 cloves garlic, minced
• 1 tablespoon ginger, grated (or 1 teaspoon ground ginger in a pinch)
• 2 tablespoons curry powder (the regular kind from the grocery store works fine)
• 1 teaspoon ground turmeric (for that golden color)
• 1/4 teaspoon cayenne pepper (adjust to your spice preference)
• 1 can (14 oz) light coconut milk (full-fat works too if you’re feeling decadent)
• 1 tablespoon tomato paste
• 1 tablespoon lime juice (added at the end)
• 2 cups spinach, roughly chopped (added at the end)

Instructions

1. Place chicken, onion, bell peppers, and carrots in the crockpot.
2. In a bowl, mix garlic, ginger, curry powder, turmeric, cayenne, coconut milk, and tomato paste until combined.
3. Pour the sauce over the chicken and vegetables and stir to coat.
4. Cook on low for 6-7 hours or high for 3-4 hours.
5. Stir in lime juice and spinach during the last 10 minutes of cooking, just until spinach wilts.
6. If the sauce seems too thin, you can thicken it by leaving the lid off for the last 30 minutes of cooking.

Tips & Chaos Notes

This curry is even better with a dollop of Greek yogurt on top, which adds more protein and helps cool it down if you went too heavy on the cayenne (which I always do). Frozen vegetables work perfectly in this recipe, so it’s great for those “I need to go grocery shopping but don’t want to” days. I serve this over cauliflower rice to keep calories low, but regular rice or even quinoa works well too. Leftovers taste even better the next day, but the smell will definitely announce to everyone in your office what you had for dinner last night.