Healthy Freezer Slow Cooker Dump Meals
Delicious and nutritious meals prepared easily by dumping ingredients into a slow cooker.
Ingredients
Proteins
- 2 lbs Chicken breasts or thighs Can substitute with ground turkey, beef, or tofu for vegetarian option.
Vegetables
- 2 cups Bell peppers, chopped
- 1 cup Carrots, chopped
- 1 cup Zucchini, chopped
- 2 cups Spinach, fresh Add in the last 30 minutes of cooking.
Beans and Legumes
- 1 can Black beans, drained and rinsed
- 1 can Chickpeas, drained and rinsed
Grains
- 1 cup Quinoa
- 1 cup Brown rice Can be substituted with couscous or millet.
Broth or Sauce
- 4 cups Vegetable or chicken broth
- 1 cup Tomato sauce
- 1 tbsp Soy sauce
Seasonings
- 1 tbsp Garlic powder
- 1 tbsp Onion powder
- 1 tbsp Italian herbs (oregano, basil)
Instructions
Preparation
- Chop your vegetables and measure out your grains, proteins, and broth.
- Use gallon-sized freezer bags or airtight containers for easy storage.
Meal Assembly
- Start by adding your protein at the bottom of the bag, followed by grains, then vegetables, and finally, add your broth and seasonings.
- Remove excess air from the bags, seal them tightly, and label with the date and cooking instructions.
Cooking
- When ready to cook, remove the bag from the freezer and dump the contents into your slow cooker.
- Set the slow cooker on low for 6-8 hours or on high for 4-6 hours, depending on your appliance.
Notes
These meals can be kept in the fridge for up to 3 days and are best consumed within three months when frozen.