Discover 5 high-protein, flavor-packed slow-cooker meal prep recipe builds that land tender, saucy, and ready to portion without turning dinner into a project.
5X5 Collection #1: Family-Style Slow Cooker Meals
Big on flavor and easy to share, these are the slow-cooker builds our crowd reaches for when weeks get busy and tables get fuller.
These are the dishes that show up again and again—cooked, passed around, and requested on repeat. Done the Stealth Health way, they land high-protein, macro-friendly, and deeply satisfying without the post-meal slump.
Think dependable flow and real payoff: portions you can predict, reheats that stay tasty, and a rhythm that fits real life instead of fighting it.
Print it, stick it on the fridge, or text it to someone who needs a win at dinner. Everyone deserves food that feels good and tastes great.
Please enjoy!
1. Chili Garlic Chicken Fried Rice
There are nights when “good takeout” is the craving; this scratches that itch and still respects the plan. In the Stealth Health Meal Prep Cookbook lane, we slow-cook the chicken for juicy bite, broil the rice on a sheet pan for crisp edges you can actually taste later, and finish eggs on the same pan for fewer dishes and better texture. The chili-garlic profile threads heat, umami, and a touch of sweetness so it eats balanced, not blunt. Ten portions that reheat like they were made tonight.
Per serving (makes 10): 575 Calories | 43g Protein | 67g Carbs | 16g Fat
Ingredients You’ll Need
Chicken (Slow Cooker)
- 1360g (48oz) chicken thighs, sliced in half
- 60g (4 Tbsp) chili-garlic sauce
- 30g (2 Tbsp) soy sauce
- 45g (3 Tbsp) honey
- 15g (1 Tbsp) rice vinegar
- 15g (1 Tbsp) minced ginger
- Salt and black pepper to taste
Cook Time (choose one): High 2–3 hours | Low 3–4 hours
“Fried” Rice Base
- 1400g pre-cooked rice (made from 600g dry rice)
Sauce for the Rice
- 30g (2 Tbsp) soy sauce
- 30g (2 Tbsp) fish sauce
- 45g (3 Tbsp) honey
- 30g (2 Tbsp) rice vinegar
- 30g (2 Tbsp) toasted sesame oil
Veggies
- 600g frozen mixed vegetables
Eggs
- 400g egg whites
- 6 eggs
Finishers
- 30g (2 Tbsp) toasted sesame oil
- Chopped green onions
Low-Cal Spicy Mayo (optional)
- 150g nonfat skyr or Greek yogurt
- 50g light mayo
- 30g (2 Tbsp) gochujang
- 30g (2 Tbsp) sriracha
- 15g (1 Tbsp) rice vinegar
- Salt and pepper to taste
- Water to thin
Instructions:
Follow along with this recipe video.
Freezing/Reheating:
- Portion into 10 containers.
- Reheat: remove lid, cover with a paper towel, microwave 4–5 minutes, stir, then ~1 minute more to finish.
2. French Onion Pasta
When you want “cozy” without giving up your goals, this is the move. The Stealth Health Meal Prep Cookbook approach builds a real French-onion base—slow, sweet, jammy onions deglazed into a deep beefy broth—then blends a higher-protein cheese sauce that melts like the classic without the heavy crash. Rigatoni finishes al dente in the pot so the sauce clings, and slow-cooker chicken folds in like it was meant to be there. Bistro comfort, plan-friendly portions.
Per serving: 540 Calories | 51g Protein
Ingredients You’ll Need
Slow-Cooker Chicken (protein add-in)
- 1360g (48oz) chicken thighs, halved
- 45g (3 Tbsp) Worcestershire
- 30g (2 Tbsp) minced garlic
- 15g (1 Tbsp) Dijon mustard
- 15g (1 Tbsp) salt
- 15g (1 Tbsp) garlic powder
- 30g (2 tsp) onion powder
- 30g (2 tsp) black pepper
- 15g (1 tsp( thyme
- 100ml beef bone broth
- Rosemary sprig
Cook Time (choose one): High 3–4 hours | Low 4–5 hours
“French Onion” Base
- 4 yellow onions, diced
- Pinch of salt (to start the sweat)
- 30g (2 Tbsp) butter
- 907g (32oz) beef bone broth
- 30g (2 Tbsp) Worcestershire
- 15g (1 Tbsp) soy sauce
- 5g (1 tsp) Dijon
Optional: rosemary and thyme sprigs
Cheese Sauce (blend)
- 800g 2% cottage cheese
- 200g Gruyère, grated
- 75g Parmigiano Reggiano, grated
- 380ml milk
- About Âľ of the caramelized onions (from the base)
- Black pepper and salt to taste
Pasta
- 672g rigatoni, cooked to 50%
- 240ml (1 cup) reserved pasta water
Instructions:
Follow along with this recipe video.
Freezing/Reheating:
- Reheat gently on the stovetop with a splash of milk or pasta water, or microwave in short bursts, stirring between heats.
3. Buffalo Chicken Mac N Cheese
Game-day energy, Tuesday-night workflow. The Stealth Health Meal Prep Cookbook style blends a buffalo-heddar sauce that stays smooth on reheat, then cooks chicken hot and fast (grill or air fryer) for real browning. It's a spicy comfort that fits the plan—steady macros, no broken sauce.
Per serving (makes 5): 505 Calories | 39g Protein | 59g Carbs | 14g Fat
Ingredients You’ll Need
Chicken
- 510g (18oz) boneless, skinless chicken thighs, sliced into strips
- 40g buffalo sauce
- 20g soy sauce
- Light coat of Old Bay, garlic powder, and smoked paprika
- Marinate 30–45 minutes
Buffalo Cheese Sauce (blend)
- 300g 2% cottage cheese
- 150g 1/3-fat cream cheese
- 25g cheddar powder
- 75g buffalo sauce
- 30g soy sauce
- 30g honey
Pasta
- 325g short pasta
To Finish (optional)
- Chives or parsley, chopped
- Extra buffalo sauce for drizzle
Instructions:
Follow along with this recipe video.
Freezing/Reheating:
- Portion into 5 containers. Refrigerate up to 4 days or freeze for longer storage.
- Reheat: microwave in 45–60 second bursts, stirring; add a splash of milk or water if you want it looser.
4. Creamy Avocado Chicken Rice Bowls
Built to end dry meal prep. In the Stealth Health Meal Prep Cookbook, the tomatillo chicken is intentionally saucy, and the roasted poblano-avocado blend stays bright and creamy. Spoon it over rice and you get portions that still taste fresh mid-week.
Per bowl (makes 9): 505 Calories | 42g Protein | 60g Carbs | 12g Fat
Ingredients You’ll Need
Slow-Cooked Tomatillo Chicken
- 1360g (48oz) chicken breast, cubed
- 8 tomatillos, diced (about 300g)
- 30g (2 Tbsp) avocado oil
- 15g (1 Tbsp) salt
- 15g (1 Tbsp) garlic powder
- 15g (1 Tbsp) onion powder
- Juice of ½ lemon
- Handful chopped cilantro stems
Cook Time (choose one): High 2–3 hours | Low 3–4 hours
Roasted Peppers & Garlic
- 8 cloves garlic
- 5 poblano peppers
- 5 jalapeños
- Roast: 400°F for 30–35 minutes
Poblano Avocado Sauce
- 300g avocado
- 300g 0% Greek yogurt
- 90ml low-fat milk
- Juice of 1 lemon
- Handful cilantro leaves
- Salt and pepper to taste
- Add the roasted peppers and garlic; blend until smooth and pourable
Rice
- 600g rice (dry weight; short-grain/sushi holds structure)
Instructions:
Follow along with this recipe video.
Freezing/Reheating:
- Portion into 9 containers. Refrigerate or freeze.
- Reheat gently in the microwave in short bursts, stirring; the saucy build keeps it from drying out.
5. Chili Crisp Orange Chicken
Sweet-heat takeout energy, set-and-go simplicity. In our Stealth Health Meal Prep Cookbook, thighs simmer in orange, soy, mirin, and chili crisp; the cooking liquid reduces to a glossy orange-chili sauce that clings to the meat. Portion with rice and the reheat lands like it just came off the pan.
Per serving (includes rice; makes 10): 510 Calories | 40g Protein | 59g Carbs | 10g Fat
Ingredients You’ll Need
Slow Cooker Base
- 1814g (64oz) boneless, skinless chicken thighs
- 240ml orange juice
- 90g (6 Tbsp) soy sauce
- 45g (3 Tbsp) mirin
- 15g (1 Tbsp) chili crisp
- 15g (1 Tbsp) garlic powder
- 15g (1 Tbsp) onion powder
- 1 tsp black pepper
Orange-Chili Pan Sauce
- 120g (6 Tbsp) orange marmalade
- 30g (2 Tbsp) chili crisp
- 30g (2 Tbsp) seasoned rice vinegar
- 20g (1 Tbsp) honey
- 10g ginger paste (or very finely minced ginger)
- 8g (1 Tbsp) cornstarch with 15ml (1 Tbsp) water (slurry)
To Serve
- 500g rice (dry weight)
- Chopped green onions
- Sesame seeds
Instructions:
Follow along with this recipe video.
Freezing/Reheating:
- Portion into 10 containers with rice. Refrigerate or freeze.
- Reheat in the microwave in short bursts, stirring until hot and saucy.
Making Healthy Eating Easy and Enjoyable
These five meals are just the beginning. If something here sparked your curiosity or gave you a little momentum, we’ve got more waiting for you:
- Explore the full Stealth Health cookbook collections categorically good food recipes built for real people and real life. Discover the full Stealth Health Cookbook Collection
- Subscribe to the Meal Prep Weekly newsletter to get a written recipe that actually works with real life.
- Or throw Tom a follow on Instagram. We're always sharing new ways to eat better without giving up flavor, joy, or yourself. Follow Tom on Instagram
Wherever you’re starting from, we’re glad you’re here. Let’s keep going one good meal at a time.
- The Stealth Health Kitchen Staff
