The slow cooker is the healthy dieter’s best friend. Toss a handful of ingredients in, flip the switch, go on with your life, and, a few hours later, you have a delicious pot of food.
As you’ll see, there’s no limit to the variety of meals you can make. This list has everything from risotto to sloppy Joes, pork chops to applesauce. And, thanks to the one-pot slow cooker, you can make all of them with less effort.
With a slow cooker, you can take the entire cooking process slow. Get your groceries one day, prep the veggies the next, assemble it all in the morning, and you’ll be eating calorie-conscious, made-from-scratch meals for the rest of the week.
Enjoy!
Nobody’s arguing that ribs aren’t amazing when smoked low and slow, but that’s an elaborate process to go through to satisfy the carnivorous need to chomp juicy meat off the bone.
To satisfy that craving in a convenient way, you don’t have to go to a chain restaurant. Instead set the slow cooker to high for five hours, and step away. And while the ginger beer tastes great with the fresh orange, you can also use a premium beer from the six-pack in your fridge.
502
Calories40 g
Protein39 g
Carbs19 g
Fat1 rack (about 2 lb.) baby back ribs, cut in two pieces
2 cups barbecue sauce
1 bottle ginger beer
Montreal steak seasoning
1 orange, sliced with peel on
Get the RecipeThere are endless ways to make chicken breast, but if you feel out of place in the kitchen, you can always turn to your slow cooker.
It takes hardly any work to dump in a bunch of ingredients and make an amazing stew like chili. This one has lots of meat, peppers, and beans – as you’d expect in a classic chicken chili. There’s an unexpected ingredient too, a cup of quinoa for added nutrition.
654
Calories45 g
Protein101 g
Carbs9 g
Fat1 cup quinoa, well rinsed
1 can (28 oz.) crushed tomatoes
1 can (14 oz.) diced tomatoes with green chilies
1 cans (16 oz. each) black beans
3 cups chicken broth
1 large bell pepper, seeded and chopped
Small white onion, diced
1–2 jalapenos, seeded and diced
1 Tbsp. canola oil
1 tsp. garlic powder
1 1/2 tsp. cumin
1/2 tsp. crushed red pepper
2 tsp. chili powder
1 tsp. salt
2 large chicken breasts (about 6 oz. each)
1 cup frozen corn, thawed
1/4 cup chopped fresh cilantro
Get the RecipeIf you’re craving barbecue but it’s rainy or cold outside, you can turn to this recipe for slow cooker brisket.
Any seasoning will work, but if you love French onion, it’s possible to make your own at home. Combine 1/2 cup dried onion with one teaspoon each of onion powder, garlic powder, dried parsley, sea salt, and turmeric. Then measure out half a teaspoon of celery salt and of freshly ground black pepper. Shake it up in a spice jar to combine.
590
Calories73 g
Protein33 g
Carbs16 g
Fat4 lb. beef brisket
Spicy brown mustard to taste
1 package (1/4 cup) French onion soup mix
1 cup water
1 cup barbecue sauce
8 hamburger buns
Get the RecipeThis homemade applesauce has no sugar added, which makes it a healthy snack for all ages. But that’s not all.
It can be used for other recipes, like pancakes, muffins, and cookies. It can even be used to make gummy fruit snacks from scratch. It only takes a couple extra ingredients: a sweetener plus a thickener like agar or pectin.
69
Calories1 g
Protein18 g
Carbs1 g
Fat7 large apples
1 tsp. cinnamon
1/2 tsp. freshly grated nutmeg
1/4 tsp. ground cloves
1/4 tsp. ground allspice
Get the RecipeForget about having instant oatmeal in the morning.
Let the oats really soak up the flavor overnight, and you’ll have a delicious slow cooker breakfast on the counter for you. It’ll be hard to wait for it to cool because this bowlful of hot cereal is not only steamy but fragrant. The oatmeal is naturally sweetened with ripe bananas, and it has hints of vanilla, cinnamon, and nutmeg.
299
Calories13 g
Protein43 g
Carbs8 g
Fat1 cup steel-cut oats
1 ripe banana, mashed
1/4 cup chopped walnuts
2 cups skim milk (or almond milk)
2 cups water
2 Tbsp. ground flaxseed
2 tsp. ground cinnamon
1 tsp. pure vanilla extract
1/2 tsp. freshly grated nutmeg
1/2 tsp. salt
Get the RecipeWith this recipe, you can have enough pasta sauce to feed a family of four for a week.
Of course, you might want a little more variety in your meal plan than that. Luckily this meat sauce freezes really well. So unless you’re feeding a small army, you can pack the rest away to enjoy on a night when you can’t muster more energy than it takes to boil water.
132
Calories11 g
Protein7 g
Carbs7 g
Fat1 lb. ground beef
1 lb. turkey sausage
1 medium onion, minced
4 garlic cloves, minced
2 cans (28 oz. each) diced tomatoes
2 cans (6 oz. each) tomato paste
2 cans (8 oz. each) tomato sauce
2 bay leaves
1 Tbsp. dried oregano
1 tsp. dried thyme
1 1/2 tsp. salt
1 Tbsp. sugar
1/4 cup fresh basil leaves, torn
Get the RecipeSince the Crock Pot is covered while the meatloaf cooks, there’s no way for it to dry out. As the moisture rises, the water collects on the lid and drips back onto the top of the meat. The result is a succulent and – thanks to the bacon – downright awesome dinner that will have you rethinking meatloaf.
This isn’t the ketchup-smothered slices of your childhood.
882
Calories66 g
Protein46 g
Carbs47 g
Fat3 large eggs
1 cup diced white onion
1/3 cup + 1/2 cup barbecue sauce, divided
1/4 cup milk
1/4 tsp. onion powder
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
25 saltine crackers
2 lbs. 90% lean ground beef
16 slices bacon, cooked and crumbled
Get the RecipeIf you think pork chops are tough and unpalatable, give them another chance with zero effort.
As long as you pick up quality meat, slow cooker pork chops can turn out better than what you can order in restaurants. Toss them in there with coconut milk, butter, and broth, and the chops will melt in your mouth.
562
Calories48 g
Protein6 g
Carbs35 g
Fat6 thick-cut boneless pork chops (about 6 oz. each)
1 stick (1/2 cup) butter
1 medium yellow onion, finely diced
1/3 cup arrowroot flour
1 1/2 tsp. sea salt
1 tsp. onion powder
1 tsp. garlic powder
1/4 tsp. cayenne pepper
1/4 tsp. freshly ground black pepper
1 can (15 oz.) full-fat coconut milk
2 cups chicken broth
Get the RecipeIf you’re having a party at home, the slow cooker should be your go-to method for making appetizers.
These meatballs are easy to assemble, and to serve, you only have to stick them with a toothpick. They’re so good you’ll find yourself craving them on a regular weeknight when you need a protein-packed first course for dinner.
285
Calories36 g
Protein3 g
Carbs14 g
Fat1 lb. ground chicken
1/3 cup almond meal
1 large egg
2 cloves garlic, minced
2 green onions, thinly sliced
3/4 cup buffalo sauce
Sea salt and freshly ground black pepper
Get the RecipeIf you get home from work in the evening, you’re already too hungry to wait for dinner to cook for an hour or more. So why not assemble it in the morning and skip the wait?
Slow cooker lasagna allows you to enjoy one of your favorite home-cooked meals with a lot less fuss. You don’t even have to worry about hunting down no-bake noodles or pre-cooking the flat sheets of lasagna.
513
Calories34 g
Protein49 g
Carbs20 g
Fat14 oz. uncooked whole-wheat lasagna noodles
3 cups shredded mozzarella cheese, divided
15 oz. ricotta cheese
2 large eggs, beaten
2 cloves garlic, minced
2 Tbsp. dried parsley flakes
1 Tbsp. dried basil
1/4 tsp. pepper
1/2 tsp. salt
3 cups fresh spinach, finely chopped
4 oz. (1 cup) Parmesan cheese, freshly grated
2 jars (28 oz. each) marinara sauce
Get the RecipeThe ultimate Sunday supper can be made with hardly any effort, which takes the chore out of not just meal prep but finding a way to gather family and friends around the table.
This is a classic meat and potatoes dish that everyone (except vegetarians) can call comfort food. Yet it’s as healthy as it is hearty; thanks to the slow cooker, this pot roast requires no oil or butter to become succulent.
714
Calories80 g
Protein52 g
Carbs19 g
Fat2 large red onions
3 lb. chuck roast (or a cut with nice marbling)
2 tsp. sea salt
3/4 tsp. freshly ground black pepper
4 large potatoes, cut into bite-sized chunks
8 carrots, sliced into 1/2”-thick coins
Get the RecipeSlow cooker carnitas are an awesome way to make your protein ahead of time, but mix it up throughout the week.
The Southwestern spiced pulled pork can be used to make tacos or burritos if you’re in a hurry. Or, you can use carnitas to make enchiladas or tamales if you have more time. Mexican-spiced pork is also great for breakfast served with scrambled eggs, skillet potatoes, and diced avocado.
360
Calories57 g
Protein5 g
Carbs14 g
Fat1 lean boneless pork roast (about 5 lb.), fat removed
1 tsp. seasoned salt
2 Tbsp. canola oil
1 cup low-sodium chicken broth
2 tsp. freshly ground black pepper
4 garlic cloves, minced
1 large onion, minced
2 cups salsa verde (homemade or store-bought)
Get the RecipeBorscht is the most popular cabbage soup, but since it’s a hearty vegetable, cabbage shows up in many cultural dishes.
This Mexican soup is nothing like the Russian variety except for the base ingredient. Aside from that, it’s packed with bell peppers, spicy stewed tomatoes, and chili powder. Top with tortilla strips and your favorite taco toppings.
108
Calories7 g
Protein20 g
Carbs2 g
Fat1 head cabbage
2 bell peppers
2 cans (15 oz. each) Mexican stewed tomatoes with jalapenos
2 1/2 Tbsp. chili powder
5 cups vegetable broth
1 can (15 oz.) tomato sauce
1 bay leaf
1/2 Tbsp. oregano
1 Tbsp. low-sodium soy sauce (or liquid aminos)
1 Tbsp. liquid smoke
1/2 tsp. garlic powder
1/2 tsp. onion powder
Salt and freshly ground black pepper to taste
Get the RecipeThis slow cooker risotto requires no stirring. Wait, what? Yes, you can have notoriously tricky risotto at home without standing at the stove for 20 minutes.
You will have to stir right before serving, but by then the red pepper risotto will be thick and creamy. And once you try this, you’ll want to make all kinds of no-fuss risotto, like mushroom, sausage, and pumpkin.
206
Calories7 g
Protein29 g
Carbs7 g
Fat2 red bell peppers, diced into chunks
3/4 cup finely diced red onion
2 Tbsp. butter
1 garlic clove, minced
1 cup brown rice
2 1/2 cups chicken broth, divided
1 cup water
1/4 tsp. salt
1 1/2 oz. (about 1/3 cup) Parmesan, freshly grated
Splash of red wine vinegar
Salt and freshly ground black pepper to taste
Get the RecipeDitch the can of Manwich, and make these slow cooker sloppy joes instead.
They’re everything you love about the messy, savory, hot sandwiches – plus the flavor of pizza. The meaty mix uses equal parts ground beef and pork, and the sauce has tomatoes, mustard, Worcestershire, and Italian seasoning. Finish with your favorite pizza toppings: mozzarella, pepperoni, and more.
548
Calories42 g
Protein29 g
Carbs28 g
Fat1 lb. lean ground beef
1 lb. ground pork sausage
1 small onion, chopped
1/2 green bell pepper, chopped
2 cups marinara
1/2 cup water
2 Tbsp. apple cider vinegar
3 Tbsp. yellow mustard
1 Tbsp. Worcestershire sauce
2 cloves garlic, minced
1 1/2 tsp. Italian seasoning
1/2 tsp. crushed red pepper
16 slices pepperoni
8 oz. mozzarella cheese, sliced
8 hamburger buns, toasted
Get the RecipeUsing tropical jackfruit is a creative way to make a meatless vegan stew that’s rich and filling.
This slow cooker jambalaya uses a base of brown rice and vegetable stock. Then jackfruit, cauliflower, and celery make up the “meat” of the jambalaya. The unusual superfood adds a little sweetness, as well as vitamin C and antioxidants.
240
Calories6 g
Protein54 g
Carbs2 g
Fat7 oz. brown rice, rinsed
4 1/4 cups vegetable stock
1 can (20 oz.) jackfruit, drained
1/2 medium cauliflower, cut into florets
3 celery sticks, chopped
2 Tbsp. tomato puree
4 cloves garlic
2 tsp. dried parsley
2 tsp. dried basil
2 tsp. dried oregano
2 tsp. cayenne pepper
1 tsp. chili flakes
Get the RecipeWhen pork is done right (not dried out), it’s not only juicy but slightly sweet. That’s why it pairs well with the natural sugars in fruit.
It’s recommended to use tart cherries for this; don’t go overboard and overpower the meaty goodness with syrup. The pork shoulder will stay plenty tender thanks to a cup of apple juice.
581
Calories41 g
Protein14 g
Carbs41 g
Fat2 tsp. dried thyme
1 tsp. freshly ground black pepper
1/2 tsp. salt
3 lb. pork shoulder roast
2 Tbsp. extra-virgin olive oil
1 cup all-natural apple juice
1 onion, sliced
4 oz. (2 cups) dried cherries
2 Tbsp. cornstarch
Get the RecipeThis stew is simple in that it doesn’t have a lot of ingredients, but the flavors will knock your socks off.
The complexity comes from one addition called ras el hanout, which means “top of the shop.” The North African blend can contain a variety of spices, such as nutmeg, cumin, ginger, turmeric, cinnamon, cayenne, and paprika.
528
Calories35 g
Protein52 g
Carbs20 g
Fat1 tsp. extra-virgin olive oil
1 1/2 lb. bone-in stewing lamb
1 large onion, sliced
2 cloves garlic, finely chopped
2 tsp. ras el hanout spice blend
1–2 tsp. pure honey
1 can (15 oz.) chickpeas
5 oz. vegetable stock
Get the RecipeIt’s easy to make a one-pot meal in the oven, but it can be even easier to assemble the ingredients in a Crock Pot. This slow cooker casserole doesn’t even require layering as with a lasagna.
Cook the chicken, sauté the onions and garlic, and stir the rest together. Then leave to set for just a couple hours on high. The result looks like Thanksgiving stuffing – and that’s no accident with mushrooms, chicken thighs, chopped herbs, and bread crumbs.
501
Calories36 g
Protein41 g
Carbs21 g
Fat1 1/2 lb. boneless skinless chicken thighs
2 Tbsp. butter
1 Tbsp. extra-virgin olive oil
1/4 lb. (about 3) leeks, washed and sliced
8 oz. mushrooms, halved
1/2 small onion, diced
2 Tbsp. flour
1 Tbsp. fresh lemon juice
1 cup chicken broth
1 cup heavy cream
14 oz. bread crumbs (or country-style stuffing mix)
2 oz. (1/2 cup) Parmesan cheese, freshly grated
1/2 cup fresh chopped herb blend
Get the RecipeTo make the most of lean ground beef, cook it all day in tomatoes, carrots, garlic, and onions to make a hearty chili con carne.
With over a half pound of meat per person, this has an immense amount of protein. And for a little more heat, along with the green chiles there’s chorizo. Select either medium or hot smoked pork sausage to adjust the spiciness.
800
Calories90 g
Protein61 g
Carbs21 g
Fat4 lb. lean ground beef
4 oz. chorizo sausage
2 lbs. carrots
1/2 bunch celery
1 can (19 oz.) kidney beans
1 can (28 oz.) plum tomatoes
2 medium yellow onions
3 cloves garlic
1 tsp. green chilies
3 Tbsp. balsamic vinegar
1 Tbsp. coconut oil
1 1/2 Tbsp. ground cumin
1 tsp. sea salt
2 tsp. freshly ground black pepper
Get the RecipeWho knew quarantine cooking could be so tasty?
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK, Canada, Puerto Rico, or Guam, your order ships free when it’s over $99.
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We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
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