12 High Protein Crockpot Recipes Under 500 Kcal

Okay, so everyone keeps asking me how I manage to eat healthy while working full-time and basically running on chaos energy. The answer? My crockpot. That beautiful, slightly stained appliance that’s been my ride-or-die since like 2019.

I’ve been on this whole high protein kick lately (trying to actually use my gym membership for once), and let me tell you—finding high protein crockpot recipes that don’t taste like cardboard has been A JOURNEY. I’ve made some truly questionable meals in the name of “meal prep Sunday.” There was this one chicken thing that came out looking like something I’d feed to a dog. A dog I didn’t like.

But after months of trial and error (mostly error), I’ve figured out these simple high protein crockpot recipes under 500 kcal that actually taste good. Like, good enough that my boyfriend stops asking if we can just order pizza. These recipes are perfect for weight loss if that’s your thing, or just for feeling like you have your life together on a Tuesday.

1. Salsa Chicken That’s Embarrassingly Easy (But Everyone Loves It)

Okay, I’m starting with this one because it’s literally the recipe that got me into crockpot cooking. My coworker mentioned it in passing like three years ago, and I was skeptical because HOW can two ingredients make a whole meal?

Why It’s Amazing: This is the recipe I make when I’ve procrastinated grocery shopping and need to look like I have my life together. It’s got about 35g of protein per serving, comes in around 320 calories, and tastes way fancier than the effort you put in.

Ingredients:

• 4 chicken breasts (boneless, skinless, the boring healthy kind)
• 1 jar of salsa (I use medium because I’m boring, but go wild)
• 1 packet taco seasoning (the cheap kind from the grocery store works fine)
• 1 can black beans, drained (I forget to drain them half the time, honestly)
• 1 cup frozen corn (straight from the freezer, don’t thaw it)
• Optional: Greek yogurt for serving (tastes like sour cream but with more protein)

Instructions:

1. Dump the chicken in the crockpot. Don’t even defrost it if you forgot. It’s fine. I do it all the time.
2. Pour the entire jar of salsa over it. The whole thing. Don’t be shy.
3. Sprinkle the taco seasoning on top like you’re blessing the meal.
4. Add the black beans and corn whenever you remember. Beginning, middle, doesn’t matter.
5. Cook on low for 6-8 hours or high for 3-4 hours. I usually do low because I leave for work and come home to dinner.
6. Shred the chicken with two forks. It’ll fall apart super easily. If it doesn’t, you didn’t cook it long enough.
7. Stir everything together and serve.

Tips & Chaos Notes: I eat this in bowls with cauliflower rice when I’m being good, or with actual rice when I’m being real. Sometimes I wrap it in tortillas. Once I ate it straight from the crockpot with a spoon at 11pm. No judgment here. Also, leftovers are BETTER the next day. Like, noticeably better.

2. Balsamic Chicken That Makes You Look Like a Real Cook

I found this recipe on Reddit—or was it Pinterest? Honestly can’t remember. But I’ve made it probably 20 times now and people think I’m some kind of chef when really I just dumped stuff in a pot and walked away.

Why It’s Amazing: It’s got this sweet and tangy thing going on that makes it feel restaurant-quality. Around 380 calories and 40g of protein per serving. Plus your house will smell INCREDIBLE.

Ingredients:

• 4-5 chicken breasts
• 1/2 cup balsamic vinegar (the cheap stuff is fine)
• 1/4 cup chicken broth (or water with a bouillon cube, that’s what I do)
• 2 tablespoons honey (or maple syrup if you’re out of honey like I always am)
• 4 cloves garlic, minced (or 2 teaspoons of the jarred stuff, let’s be real)
• 1 teaspoon dried basil
• Salt and pepper
• Cherry tomatoes (optional but they get all soft and amazing)

Instructions:

1. Put the chicken in the crockpot. Season with salt and pepper because we’re not savages.
2. Mix the balsamic vinegar, broth, honey, garlic, and basil in a bowl. Whisk it or just stir really aggressively. Same difference.
3. Pour that mixture over the chicken.
4. Throw in the cherry tomatoes if you’re using them. They kind of melt into the sauce and it’s chef’s kiss.
5. Cook on low for 5-6 hours. Don’t go longer or the chicken gets weird and stringy.
6. The sauce will be thin. That’s normal. If you want it thicker, take the chicken out and let the sauce cook on high with the lid off for like 15 minutes.

Tips & Chaos Notes: I serve this over zucchini noodles or regular pasta depending on my mood. My boyfriend adds extra balsamic vinegar because he’s weird. The tomatoes are technically optional but they really make it special, so don’t skip them unless you absolutely have to.

3. White Chicken Chili That Saved My Soul

This is my comfort food. I make this when it’s cold outside, when I’m sad, when I’m happy, basically whenever. It’s creamy, it’s satisfying, and it’s somehow only 420 calories per big bowl with like 38g of protein.

Why It’s Amazing: It tastes rich and indulgent but it’s actually pretty healthy. Plus it makes a TON, so you’ll have leftovers for days.

Ingredients:

• 3 chicken breasts
• 2 cans white beans (cannellini or great northern, whatever’s on sale)
• 1 can green chilis (don’t drain it)
• 1 onion, diced (I cry every single time)
• 3 cloves garlic, minced
• 4 cups chicken broth (I use bouillon cubes, sue me)
• 1 teaspoon cumin
• 1 teaspoon oregano
• 1/2 teaspoon cayenne (skip if you’re a baby about spice)
• 1 cup plain Greek yogurt (stir in at the end)
• Juice of 1 lime

Instructions:

1. Throw chicken, beans, green chilis, onion, garlic, and broth in the crockpot.
2. Add all the spices. Stir it around a bit so it’s not just sitting on top looking sad.
3. Cook on low for 6-7 hours.
4. Take the chicken out, shred it, put it back in.
5. Turn off the crockpot. Wait like 10 minutes. Then stir in the Greek yogurt and lime juice.
6. If you add the yogurt while it’s too hot, it gets weird and grainy. Learned that the hard way.

Tips & Chaos Notes: Top with cheese, cilantro, avocado, whatever makes you happy. I also add extra lime juice because I’m obsessed. This freezes really well too, just freeze it BEFORE adding the Greek yogurt. Add that when you reheat it.

4. Teriyaki Chicken That Beats Takeout

I used to order teriyaki chicken like twice a week until I realized I could make it myself for way cheaper and way healthier. This version has about 360 calories and 42g of protein.

Why It’s Amazing: It’s sweet, it’s savory, and it doesn’t have that weird sugar crash feeling you get from restaurant teriyaki.

Ingredients:

• 4 chicken breasts, cut into chunks (I use kitchen scissors, it’s easier)
• 1/2 cup soy sauce (low sodium unless you want to retain water like a camel)
• 1/4 cup honey
• 2 tablespoons rice vinegar (or regular vinegar, honestly)
• 1 tablespoon fresh ginger, grated (or 1 teaspoon ground ginger)
• 3 cloves garlic, minced
• 1 tablespoon cornstarch mixed with 2 tablespoons water
• Sesame seeds for garnish (optional but they make it look legit)

Instructions:

1. Put chicken chunks in the crockpot.
2. Mix soy sauce, honey, vinegar, ginger, and garlic in a bowl. Pour over chicken.
3. Cook on low for 4-5 hours. Don’t overcook this one or the chicken gets tough.
4. About 30 minutes before serving, mix cornstarch and water until smooth (no lumps or it’ll be gross).
5. Stir the cornstarch mixture into the crockpot. Turn to high for the last 30 minutes.
6. The sauce will thicken up and get all glossy and beautiful.

Tips & Chaos Notes: Serve over rice or cauliflower rice with steamed broccoli. I throw frozen broccoli in the microwave because I’m lazy. Sprinkle sesame seeds on top if you want to impress someone. This also works great in meal prep containers and tastes good cold, which is weird but true.

5. Turkey Chili That My Dad Won’t Stop Requesting

My dad is the pickiest eater on the planet, so when he asks me to make something, it’s a BIG DEAL. This healthy high protein crockpot recipe is his favorite. About 380 calories and 35g of protein per serving.

Why It’s Amazing: It’s classic, it’s hearty, and even people who “don’t like healthy food” will eat it.

Ingredients:

• 2 lbs ground turkey (93% lean)
• 1 large onion, diced
• 1 bell pepper, diced (any color, I usually grab whatever’s cheapest)
• 2 cans diced tomatoes
• 1 can tomato sauce (the small one)
• 2 cans kidney beans, drained
• 2 tablespoons chili powder
• 1 tablespoon cumin
• 1 teaspoon paprika
• Salt and pepper
• Optional: 1 tablespoon cocoa powder (sounds weird, tastes amazing)

Instructions:

1. Brown the ground turkey in a pan first. I know, I know, extra dishes. But it makes a difference. Drain the fat.
2. Dump everything into the crockpot. Yes, everything.
3. Stir it all together so the spices aren’t just sitting on top.
4. Cook on low for 6-8 hours or high for 3-4 hours.
5. Taste it. Add more chili powder if you want more kick. Add the cocoa powder if you’re feeling adventurous (it adds depth, not chocolate flavor, I promise).

Tips & Chaos Notes: This is the kind of chili that’s better on day two. The flavors just marry together or whatever cooking shows say. I top mine with a tiny bit of cheese and Greek yogurt. My dad drowns his in shredded cheddar. To each their own.

6. Lemon Garlic Chicken That Feels Fancy

This is what I make when I want to feel like I didn’t just eat microwaved leftovers for lunch three days in a row. It’s bright, it’s fresh, and it’s only 340 calories with 38g of protein.

Why It’s Amazing: The lemon keeps it from being boring, and garlic makes everything better. That’s just science.

Ingredients:

• 4 chicken breasts
• Juice of 2 lemons (about 1/4 cup)
• Zest of 1 lemon (if you have a zester, otherwise skip it)
• 6 cloves garlic, minced (yes, six, we’re not here to play)
• 1/2 cup chicken broth
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Fresh parsley for garnish (optional but pretty)
• Salt and pepper

Instructions:

1. Put chicken in crockpot. Season with salt and pepper.
2. Mix lemon juice, lemon zest, garlic, broth, olive oil, and oregano in a bowl.
3. Pour that liquid gold over the chicken.
4. Cook on low for 5-6 hours. This one goes fast, so don’t forget about it.
5. Chicken will be super tender and the sauce will be thin but flavorful.

Tips & Chaos Notes: I serve this with roasted vegetables or over a salad. Sometimes I’ll do pasta if I worked out that day. The sauce is light but really flavorful, so you don’t need much. Don’t skip the garlic. I made this with only 2 cloves once and it was SO boring.

7. BBQ Pulled Chicken That’s Almost Too Easy

Listen, I’m not saying this is authentic BBQ. But it’s delicious and it’s ready when you get home from work. Around 420 calories and 45g of protein per serving because chicken breast is a protein powerhouse.

Why It’s Amazing: It’s versatile. Sandwiches, bowls, tacos, salads—you can do anything with pulled chicken.

Ingredients:

• 4-5 chicken breasts
• 1 cup BBQ sauce (I use the cheap stuff, fancy doesn’t matter here)
• 1/4 cup apple cider vinegar (it cuts the sweetness)
• 1 tablespoon Worcestershire sauce
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon paprika

Instructions:

1. Chicken in the crockpot. You know the drill.
2. Mix BBQ sauce, vinegar, Worcestershire, and all the spices.
3. Pour over chicken.
4. Cook on low for 6-7 hours.
5. Shred with two forks. It’ll be so tender it basically shreds itself.
6. Stir it all together so every piece gets coated in sauce.

Tips & Chaos Notes: I eat this on sandwich thins to keep calories down, but it’s also amazing on a regular bun. Add coleslaw if you’re feeling it. This is my go-to for meal prep because it stays moist (sorry) in the fridge all week.

8. Chicken Fajita Bowl That Beats Chipotle

I was spending like $12 on Chipotle bowls until I realized I could make basically the same thing at home. This is one of my favorite easy high protein crockpot recipes under 500 kcal—sits right around 395 calories with 40g of protein.

Why It’s Amazing: All the flavors of fajitas without having to stand over a hot stove. Plus you can customize every bowl.

Ingredients:

• 3-4 chicken breasts, sliced into strips
• 1 onion, sliced
• 3 bell peppers, sliced (mix colors for prettiness)
• 1 can diced tomatoes, drained
• 1 packet fajita seasoning (or make your own if you’re fancy)
• Juice of 1 lime
• Toppings: lettuce, salsa, Greek yogurt, cheese, whatever

Instructions:

1. Put chicken strips at the bottom of the crockpot.
2. Layer on the onions and peppers.
3. Sprinkle the fajita seasoning over everything.
4. Add the diced tomatoes.
5. Cook on low for 5-6 hours or high for 3 hours.
6. Squeeze lime juice over everything right before serving.
7. Serve in bowls with your favorite toppings.

Tips & Chaos Notes: I do mine over cauliflower rice when I’m being health-conscious or regular rice when I’m not. The peppers and onions get really soft and sweet. If you want them crispier, add them in the last 2 hours of cooking. I learned that from a Reddit thread about high protein crockpot recipes under 500 kcal.

9. Italian Chicken That Tastes Like Effort

This is my “I want to impress someone but I also want to nap” recipe. It’s around 365 calories and packs 39g of protein per serving.

Why It’s Amazing: It’s got that Italian restaurant vibe without the price tag or the need to put on real pants.

Ingredients:

• 4 chicken breasts
• 1 can diced tomatoes
• 1/2 cup chicken broth
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 4 cloves garlic, minced
• 1/4 cup sun-dried tomatoes (the ones in oil, drained)
• Fresh mozzarella, torn into pieces (optional, adds calories)
• Fresh basil for serving

Instructions:

1. Everything except the mozzarella goes in the crockpot.
2. Season the chicken with salt and pepper first.
3. Pour the tomatoes and broth over everything.
4. Add all the herbs and garlic.
5. Toss in the sun-dried tomatoes.
6. Cook on low for 6 hours.
7. If you’re using mozzarella, add it in the last 15 minutes so it gets all melty.

Tips & Chaos Notes: Serve over zoodles or regular pasta. I like to sprinkle fresh basil on top because it makes me feel like I’m eating al fresco in Italy instead of at my kitchen counter in my pajamas. The sun-dried tomatoes are kind of key here—they add this concentrated tomato flavor that makes everything taste richer.

10. Honey Mustard Chicken That’s Secretly Healthy

Okay, honey mustard chicken sounds like it should be breaded and fried, right? But this version is so much lighter and still hits that tangy-sweet spot. About 350 calories and 41g of protein.

Why It’s Amazing: It’s different from all the other flavors on this list, and sometimes you just need variety in your high protein slow cooker recipes for weight loss journey.

Ingredients:

• 4 chicken breasts
• 1/4 cup Dijon mustard (the fancy kind with the seeds)
• 1/4 cup honey
• 2 tablespoons apple cider vinegar
• 1 teaspoon garlic powder
• 1/2 teaspoon paprika
• Salt and pepper
• Fresh rosemary if you have it (dried works too)

Instructions:

1. Place chicken in crockpot, season with salt and pepper.
2. Whisk together mustard, honey, vinegar, garlic powder, and paprika.
3. Pour sauce over chicken. Make sure it’s all coated.
4. Add a sprig of rosemary if you’re using it.
5. Cook on low for 5-6 hours.
6. The sauce will be thin but sticky. If you want it thicker, do the cornstarch trick from the teriyaki recipe.

Tips & Chaos Notes: This is really good with roasted Brussels sprouts or green beans. The sauce is sweet but the mustard gives it a kick that keeps it interesting. I once tried this with chicken thighs by accident (grabbed the wrong package) and it was even better but higher in calories, so stick with breasts if you’re counting.

11. Mexican Chicken Soup That Warms Your Soul

This is what I make when I’m feeling under the weather or just need a hug in bowl form. It’s one of those healthy slow cooker recipes for weight loss that doesn’t taste like you’re on a diet. Around 380 calories and 36g of protein per big bowl.

Why It’s Amazing: It’s soup, so it’s already winning. Plus it’s loaded with vegetables and you can adjust the spice level.

Ingredients:

• 3 chicken breasts
• 1 can diced tomatoes with green chilis (Rotel if you can find it)
• 1 can black beans, drained
• 1 can corn, drained (or frozen corn)
• 1 onion, diced
• 3 cloves garlic, minced
• 4 cups chicken broth
• 1 tablespoon cumin
• 1 teaspoon chili powder
• Juice of 1 lime
• Cilantro, avocado, and tortilla strips for topping

Instructions:

1. Dump chicken, tomatoes, beans, corn, onion, and garlic in the crockpot.
2. Add the broth and spices.
3. Cook on low for 6-7 hours.
4. Remove chicken, shred it, return it to the pot.
5. Add lime juice.
6. Serve with all the toppings.

Tips & Chaos Notes: The toppings are what make this special. Don’t be lazy about them. I crisp up tortilla strips in the oven (just cut tortillas into strips, spray with oil, bake at 400°F for like 8 minutes). Way better than store-bought. This soup is even better the next day, and I often eat it for breakfast because rules don’t exist in my kitchen.

12. Greek Chicken That Transports You

Last but not least, this Greek-inspired chicken that makes me want to book a vacation I can’t afford. It’s fresh, it’s herby, and it’s only 370 calories with 40g of protein.

Why It’s Amazing: It’s light but satisfying, and it feels special without being complicated.

Ingredients:

• 4 chicken breasts
• Juice of 2 lemons
• 1/4 cup olive oil
• 4 cloves garlic, minced
• 2 teaspoons dried oregano (Greek oregano if you can find it)
• 1 teaspoon dried dill
• 1/2 cup chicken broth
• Cherry tomatoes
• Kalamata olives (optional but recommended)
• Crumbled feta for serving (also optional, also recommended)

Instructions:

1. Chicken in the crockpot, you know this by now.
2. Mix lemon juice, olive oil, garlic, oregano, dill, and broth.
3. Pour over chicken.
4. Add cherry tomatoes and olives.
5. Cook on low for 5-6 hours.
6. Top with feta cheese right before serving.

Tips & Chaos Notes: I serve this with cucumber, tomato, and red onion salad on the side. Or just eat it straight from the bowl with some pita bread. The feta adds calories but it’s SO worth it for the authentic Greek flavor. If you hate olives, leave them out, but they really add something special.

Wrapping This Up

Look, I’m not gonna pretend these recipes are going to change your life or whatever. But they’ve definitely made my weeknights easier and my meal prep less painful. I rotate through these high protein crockpot recipes constantly, and I’m still not sick of them.

The best part? You can literally just throw everything in the pot in the morning and come home to dinner. No thinking, no stress, no ordering pizza because you’re too tired to cook (okay, sometimes I still order pizza, but less often).

Not every recipe here is Instagram-worthy. Some of them look kind of…beige. But they all taste good, they’re all under 500 calories, and they all have enough protein to actually keep you full.

If you’re trying to eat healthier without spending hours in the kitchen or giving up flavor, these are it. Simple high protein crockpot recipes under 500 kcal that actually work.

Let me know which one you try first—I’m genuinely curious. And if you burn one (because I definitely have), just pretend it didn’t happen and try again tomorrow.

Happy cooking!

(And may your crockpot adventures be less chaotic than mine have been.)