Description
These Healthy Freezer Crockpot Dump Meals are the ultimate solution for busy weeknights. Prep once, freeze, then just dump and cook! Nutritious, budget-friendly, and completely customizable, they’ll keep your family fed without stress.
Ingredients
Scale
- 3–4 lbs boneless, skinless chicken breasts or thighs
- 2–3 lbs lean ground turkey
- 2 lbs beef stew meat
- 1 lb dried beans (black, pinto, or chickpeas)
- 4 bell peppers, diced
- 3 onions, diced
- 4 carrots, sliced
- 3 cups green beans
- 2 zucchini, diced
- 1 head broccoli, florets only
- 1 bunch kale, chopped
- 4 sweet potatoes, cubed
- 2 cans diced tomatoes (no salt)
- 1 can tomato paste
- 2 cans coconut milk
- 4 cups low-sodium broth
- 2 cups quinoa or brown rice
- Olive oil, garlic, and assorted spices (cumin, paprika, thyme, oregano)
Instructions
- Label freezer bags with recipe name, date, and cooking instructions.
- Chop all vegetables and prep proteins as needed.
- Divide ingredients evenly into labeled freezer bags, placing meat at the bottom.
- Add seasoning, garlic, and olive oil to each bag.
- Press out air, seal, and freeze flat on a tray. Once solid, stack upright.
- To cook: Thaw overnight in the fridge, then dump into crockpot. Cook on LOW for 7-8 hours or HIGH for 4-5 hours.
- Optional: Add dairy or grains 30 minutes before end of cook time. Stir and serve.
Notes
Avoid freezing dairy ingredients—add cheese, yogurt, or cream at the end. Add potatoes fresh or par-cooked to prevent blackening in the freezer. Recipes are easily adjusted to be gluten-free, dairy-free, or vegetarian.
- Prep Time: 2-3 hours (for batch of 10 meals)
- Cook Time: 4-8 hours
- Category: Freezer Meals
- Method: Slow Cooker
- Cuisine: Mixed / Family-Friendly
Nutrition
- Serving Size: 1 portion
- Calories: 400
- Sugar: 5g
- Sodium: 450mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 7g
- Protein: 30g
- Cholesterol: 65mg