Crockpot Meal Prep Chicken and Rice Bowls
Crockpot mealprep is easiest when the slow cooker makes one base protein and you add rice and vegetables on the side. This salsa chicken shreds in 5 hours and fills five lunch bowls with leftovers to spare.
6
servings20
minutes5
hoursChicken cooks in salsa and taco spices, then shreds into easy bowls with rice, beans and corn. It keeps well for the week.
Ingredients
2 lb boneless skinless chicken breasts
1 1/2 cups chunky salsa
1 can (15 oz) black beans, drained and rinsed
1 cup frozen corn
1 tbsp chili powder
1 tsp ground cumin
1 tsp garlic powder
1/2 tsp smoked paprika
1/2 tsp salt
1/4 cup low-sodium chicken broth
2 tbsp lime juice
3 cups uncooked long-grain rice, cooked per package
1 red bell pepper, diced
1 cup shredded cheddar
1/4 cup chopped cilantro
Directions
- Put the chicken in a 6-quart slow cooker.
- Mix the salsa, broth, chili powder, cumin, garlic powder, paprika and salt, and pour over the chicken.
- Cover and cook on LOW 4 to 5 hours or HIGH 2 to 3 hours.
- Check that the chicken reaches 165°F.
- Shred it with two forks right in the pot.
- Stir in the black beans, corn and lime juice.
- Cook 20 minutes on HIGH to heat the beans and corn.
- Cook the rice while the beans heat.
- Divide the rice among 6 containers and top with the chicken mixture and bell pepper.
- Cool uncovered for 30 minutes, then close the lids. Add cheese and cilantro when reheating.
Notes
- Keeps 4 days in the fridge. Freeze the chicken mixture only, up to 3 months. Reheat with a spoon of water. Swap in quinoa or cauliflower rice, and add avocado fresh when you eat.
Why a crockpot is good for meal prep
Crockpot meal prep is about cooking once and eating for days. This recipe cooks a big batch of salsa chicken and beans in one pot, and you build six lunch bowls from it. It takes about 20 minutes of work, and the cooker does the rest while you do something else.
Chicken breasts work well here because they are cooked in salsa. The acidic, juicy salsa keeps them moist, and they shred right in the pot. The beans and corn go in at the end, so they stay firm enough to survive a few days in the fridge and a trip through the microwave. Once you have a rhythm, you can rotate the flavors from week to week and never get bored.
Picking your ingredients
Chicken breasts: about 2 pounds, boneless and skinless. Pick pieces of a similar size so they finish at the same time. Thighs also work and are more forgiving.
Chunky salsa: use a jar you like to eat, medium heat. It is the main sauce, so quality matters. Smooth salsa makes a thinner sauce.
Black beans and corn: a rinsed can of beans and a cup of frozen corn add fiber and sweetness. Add them after the chicken is cooked.
Chili powder, cumin and garlic powder: these spices give the chicken a taco-like flavor. Smoked paprika adds a little depth.
Rice: use long-grain white or brown rice, cooked according to the package. Cook it while the beans heat. Brown rice holds up a little better in the fridge.
Lime juice: two tablespoons stirred in at the end brighten the whole pot and wake up the spices. Add it after cooking so the flavor stays fresh.
Tips for bowls that keep
Cool before closing: the most common mistake in meal prep is closing hot containers. Steam turns the rice soggy and creates condensation. Let the bowls cool uncovered for 30 minutes, then close the lids. Label the containers with the date, so you know which to eat first.
Keep toppings separate: add cheese and cilantro only when you reheat, so they stay fresh. Fresh toppings like avocado should go on at serving time.
Do not overcook the chicken: check at 4 hours on LOW. At 165°F it is done, and breasts that cook too long turn dry and stringy, especially after reheating.
Make it your way
Use chicken thighs for juicier meat, or ground turkey browned and added to the sauce. Swap rice for quinoa or cauliflower rice. Add a can of diced green chiles for heat, or swap the black beans for pinto beans. Pile it into tortillas for burritos or onto a salad for a lighter lunch. Corn tortillas make a good wrap if you do not want rice.
Adding the rice to the cooker does not work. It absorbs all the liquid and turns to mush, so cook it separately.
How to serve it
These bowls are complete on their own, but they go well with sliced avocado, a spoonful of sour cream, tortilla chips or a squeeze of lime. For a family dinner, set the chicken, rice and toppings out and let everyone build their own bowl. A dollop of Greek yogurt in place of sour cream adds extra protein.
Make ahead and store
The bowls keep in the fridge for 4 days. Reheat in the microwave for 2 to 3 minutes, with a splash of water on the rice, until steaming hot at 165°F.
Freeze the chicken and bean mixture and the rice together in portions for up to 3 months. Thaw overnight in the fridge. Add fresh cheese and cilantro after reheating.
Crockpot Meal Prep Chicken and Rice Bowls at a glance
- Prep time: 20 minutes
- Cooking time: 5 hours
- Servings: 6 servings
- Ingredients: 15, led by boneless skinless chicken breasts, chunky salsa, (15 oz) black beans, frozen corn
Tips for Crockpot Meal Prep Chicken and Rice Bowls
Keeps 4 days in the fridge. Freeze the chicken mixture only, up to 3 months. Reheat with a spoon of water. Swap in quinoa or cauliflower rice, and add avocado fresh when you eat.
Crockpot Meal Prep Chicken and Rice Bowls FAQ
How long does Crockpot Meal Prep Chicken and Rice Bowls take?
Crockpot Meal Prep Chicken and Rice Bowls takes 5 hours of cooking after 20 minutes of prep.
How many people does Crockpot Meal Prep Chicken and Rice Bowls serve?
This recipe makes 6 servings.
What do I need to make Crockpot Meal Prep Chicken and Rice Bowls?
15 ingredients, led by boneless skinless chicken breasts, chunky salsa, (15 oz) black beans, frozen corn. Amounts are in the recipe card above.
