High-Protein Slow Cooker Chicken Thigh Bowls

Thighs are the right cut for meal prep. Breast meat dries out a little more every time you reheat it, while thigh meat has enough fat to survive four days and a microwave. Salsa verde does all the seasoning work, so this is a two-minute morning setup and a ten-minute assembly. Each container runs 42g of protein for about 500 calories.

Ingredients

• 2 1/2 lb boneless skinless chicken thighs
• 1 (16 oz) jar salsa verde
• 1 tbsp ground cumin
• 2 tsp smoked paprika
• 1 1/2 tsp kosher salt
• 1 cup dry long-grain white rice
• 1 (15 oz) can black beans, drained and rinsed
• 1 (10 oz) bag frozen roasted corn, thawed
• 1 cup shredded Monterey Jack (about 4 oz)
• 1 bunch cilantro, chopped
• 3 limes

Instructions

1. Toss the thighs with the cumin, smoked paprika, and salt, then lay them in the slow cooker and pour the salsa verde over the top.
2. Cook on low for 4 hours or high for 2 1/2 hours, until the meat pulls apart under a fork. In an Instant Pot, use 12 minutes at high pressure with a full 10 minute natural release.
3. Shred the chicken directly in the pot with two forks and let it sit in the cooking liquid for 10 minutes off the heat so it drinks the juices back up.
4. Cook the rice, then fold in the juice of two limes and most of the chopped cilantro while it is still hot.
5. Build six containers with rice on the bottom, shredded chicken and a spoonful of its liquid on top, and the beans and corn in their own section. Keep the cheese and remaining cilantro in small cups.
6. Refrigerate up to 4 days or freeze up to 3 months. Reheat covered for 2 to 2 1/2 minutes, then add the cold cheese and a squeeze of lime.

Tips

• Never drain the cooking liquid off shredded chicken. As it cools, the meat reabsorbs that liquid, and it is the only thing keeping day-four chicken from tasting like sawdust.
• If you use an Instant Pot, take the full natural release. Quick-releasing forces moisture out of the muscle fibers and you can taste the difference in a stringier, drier shred.
• For a lower-carb version, skip the rice and pack the chicken over 2 cups of shredded green cabbage per container. The cabbage wilts slightly against the warm chicken and the whole bowl drops to about 380 calories.

FAQ

Can I use chicken breast instead of thighs?

You can, but cut the cook time to 2 1/2 hours on low and expect it to be noticeably drier on day three and four. If you go that route, add a splash of chicken broth to the shredded meat before you portion it.

Do I need to sear the thighs first?

No. Salsa verde is acidic and tangy enough that the browned flavor gets lost anyway, and skipping the sear is the whole point of a dump-and-go slow cooker recipe.

Can I freeze these bowls?

Yes, the chicken, rice, and beans all freeze for 3 months. Freeze without the cheese and corn, then add both fresh after reheating so the corn stays sweet instead of watery.

Why is the chicken watery in the container?

Thighs release liquid as they cool. Ladle the chicken with a slotted spoon and add only about two tablespoons of the sauce back per container, or the rice on the bottom turns to paste.

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