Crock Pot Freezer Meal Prep [Printable]

Crock Pot Freezer Meal Prep will give you step by step instructions for prepping 7 amazing healthy dinners in just a couple of hours!  Full grocery list and free printables included!  This post contains affiliate links for products I’m obsessed with. 

So my Instant Pot freezer meal plan got loads of attention last week and I am so thrilled it seems to be helping so many people!  But I did hear from some of you that you would LOVE a Slow Cooker version.  And so, here it is!  Almost identical to the Instant Pot meal plan, it has 7 easy to throw together Crock Pot dinners that you can freeze and save for when life gets crazy.  Which, if you are anything like us, is all the time now!

Let’s get started!

The yummy list of meals for Make ahead Freezer Meals Prep:

Buffalo Chicken Chili 

Chicken and Veggie Soup

Chicken Tortilla Soup 

Maple BBQ Chicken 

Asian Chicken 

Spaghetti Squash and Meat Sauce

Balsamic Chicken 

First you will need to make sure you have these supplies:

⇒CLICK HERE FOR A PRINT FRIENDLY SUPPLY LIST

• a Slow Cooker (this is the one  I have and love)
• a saute pan
• box of gallon-sized freezer bags
• 1-2 small ziplock bags for veggie scraps
• a sharpie
• parchment paper
• 2 baking sheets
• large glass bowls for cooling/mixing
• measuring cups
• measuring spoons
• spoons/whisks for mixing

Then you need to go shopping!  I’ve made it super easy for you with my printable grocery list. 

⇒CLICK HERE FOR A PRINT FRIENDLY GROCERY LIST

GROCERY ITEMS FOR PREP DAY:

MEAT

• 4 lb chicken breast
• 3-4 lbs boneless skinless chicken thighs
• 1.5 lbs lean ground chicken (or sub turkey)
• 1 lb lean ground turkey

VEGETABLES

• 1 bag of carrots
• 1 bag of celery
• 2 white onions
• 1 red onion
• 2 heads of garlic
• 1 zucchini
• 1 1/2 cups of fresh string beans
• 1 jalapeno

SPICES/HERBS

• garlic powder
• onion powder
• chili powder
• basil
• oregano
• red pepper flakes
• cumin
• Italian seasoning (can sub basil and oregano)

CANNED

• 3 (32 oz) of organic, low sodium vegetable or chicken stock
• 3 (28 oz) cans of diced tomatoes
• 2 (28 oz) cans of crushed tomatoes
• 1 (10oz) can of diced tomatoes with green chilies
• 14.5 oz no salt added diced tomatoes
• 2 cans of tomato paste
• 1 can of no salt added black beans

FROZEN

• 1 bag of frozen corn

PANTRY STAPLES

• Himalayan or sea salt
• pepper
• olive oil cooking spray
• coconut aminos (or sub low sodium soy sauce)
• maple syrup/honey (can use interchangeably)
• apple cider vinegar
• thickener of your choice (arrowroot, tapioca, corn starch, rice flour, etc)
• hot sauce/Tabasco
• balsamic vinegar
• coconut oil
• brown rice

GROCERIES FOR DAY YOU EAT (some are optional, but all are  recommended):

Chicken Tortilla Soup:

(toppings)

• shredded cheddar cheese
• 1 avocado
• 1 bunch of fresh cilantro
• lime
• corn tortillas

Chicken and Veggie Soup:

• baby spinach
• parmesan cheese

Buffalo Chicken Chili:

• plain Greek yogurt (small container)
• blue cheese crumbles
• chives

Maple BBQ Chicken:

• veggie side (we love a slaw)

Asian Chicken:

• veggie side (we love green beans or broccoli)

Balsamic Chicken:

• parmesan cheese
• 1-2 zucchini for zoodles

Spaghetti Squash and Meat Sauce:

• 1 medium spaghetti squash
• parmesan cheese

And now you are all set to start prepping!

⇒CLICK HERE FOR A PRINTABLE STEP BY STEP PREP LIST

How to cook CROCK POT FREEZER PREP:

Step 1: RICE

• Make 3 cups of brown rice following the stovetop directions on your package.  When the rice is finished cooking, cool on baking sheets lined with parchment paper

STEP 2: VEGGIES/PANTRY

• Chop:
  • 2 cups of carrots
  • 2  cups of celery
  • 2 yellow onions
  • 1 red onion
  • 1 jalapeno
  • 1 1/2 cups of string beans (cut into bite sized pieces)
  • 1 zucchini (cut in half moons)
  • 8 cloves of garlic (mince and divide into 4 piles)
• Crush:
  • 5 cloves of garlic
• Open cans and gather spices, oils, and salt 

STEP 3: BUFFALO CHICKEN CHILI

• Prepare your ziplock bag with the following information:
  • Buffalo Chicken Chili/ today’s date
  • Cooktime:  3-4 hours on high; 4-6 hours on low
  • Top with blue cheese crumbles mixed with Greek yogurt and chives

• Coat a pan with cooking spray and brown ground chicken until cooked through. Let cool.  Wipe pan out for next recipe.
• Pour 1 (28 oz) can of  tomatoes in a blender and pulse a few times so the texture is more like a chunky tomato juice.
• Assemble Buffalo Chicken Chili in the prepared gallon sized freezer bag by adding the following:
  • 1 cup of carrots, peeled and sliced into half-moons
  • 1 cup of chopped celery
  • 2 cloves of garlic, minced
  • 1/4 of an onion, diced
  • cooked ground chicken
  • blended tomatoes
  • 1 teaspoon chili powder
  • 1/4 cup hot sauce (you can add more after it’s cooked, if desired)

STEP 4: SIMPLE SPAGHETTI SQUASH AND MEAT SAUCE

• Heat olive oil over medium heat and saute the 5 cloves of crushed garlic until golden on both sides. Be very careful not to burn it! Remove garlic from the pan and add your turkey. Cook through and season with 2 tsp Italian Seasoning and a sprinkle of crushed red pepper (optional)  Remove from heat and let cool.
• Prepare TWO gallon sized ziplock bags with the following information:
  • SS and Meat Sauce / today’s date
  • Cooktime: 3-4 hours on high; 4-6 hours on low
  • Cook with a medium sized SS, cut in half
  • Top with parmesan cheese
• Assemble the Simple Spaghetti Squash and Meat Sauce by dividing the following into the TWO prepared ziplock bags (doesn’t have to be perfect):
  • 5 cloves of browned garlic
  • seasoned, cooked turkey
  • 2 (28 oz) cans of crushed tomatoes

STEP 5: EASY CHICKEN AND VEGGIE SOUP

• Prepare TWO ziplock bags with the following information:
  • Easy Chicken and Veggie Soup/ today’s date
  • Cooktime:  4 hours on high; 6-8 hours on low
  • After cook time, add in 1 ½ cups of spinach to wilt.  Season with salt and pepper and serve with parmesan cheese.

• Assemble Easy Chicken and Veggie Soup by dividing the following the TWO gallon sized freezer bags (doesn’t have to be perfectly exact, but be sure you leave enough room for expansion):
  • 1 cup of diced carrots
  • 1 cup of chopped celery
  • 1/2 diced yellow onion
  • 2 cloves of garlic, minced
  • 1 zucchini, cut in half moons
  • 1 1/2 cups of fresh string beans, cut into bite size pieces
  • 32 oz of organic chicken stock
  • 1 28 oz can of diced tomatoes
  • 1 cup water
  • 1 lb chicken breasts
  • 1 tsp Himalayan salt

STEP 6: CHICKEN TORTILLA SOUP

• Prepare TWO ziplock bags with the following information:
  • Chicken Tortilla Soup /today’s date
  • Cooktime:  4 hours on high; 6-8 hours on low
  • Top with avocado, cheese, lime, Greek yogurt, cilantro, homemade tortilla strips

(Note for later: To make homemade tortilla strips: Preheat your oven to 350 and cut the corn tortillas into strips. Spray with olive oil spray and sprinkle with Himalayan salt. Bake for about   10-15 minutes.)

• Assemble Chicken Tortilla Soup by dividing the following into the TWO gallon sized freezer bags (doesn’t have to be perfectly exact, but be sure you leave enough room for expansion):
  • 1 1/4 lb raw boneless skinless chicken breasts (about 3-4 Breasts)
  • 10 oz. diced tomatoes with green chilies
  • 14.5 oz. diced tomatoes (no salt added)
  • 1 cup frozen corn
  • 1 cup black beans (no salt added), drained & rinsed
  • 1 medium onion, diced
  • 1 jalapeno, diced
  • 2 cloves garlic, minced
  • 4 cups of organic, low sodium chicken broth or stock
  • 1 tsp. ground cumin
  • 1 tsp. chili powder
  • 1 tsp. Himalayan salt
  • 1/4 tsp. black pepper

STEP 7: MAPLE BBQ CHICKEN

• Prepare ONE gallon sized ziplock bag with the following information:
  • Maple BBQ Chicken Thighs/ today’s date
  • Cooktime: 4 hours on low
  • To thicken sauce – place in saucepan and stir in thickener, one tsp at a time until desired thickness.
  • Serve with rice (prepped) and a veggie

• Assemble Maple BBQ Sauce by mixing the following:

• • 1/2 cup tomato paste
  • ⅓ cup water
  • ¼ cup coconut aminos
  • 3 T pure maple syrup
  • 2 T apple cider vinegar
  • ¼ tsp garlic powder
  • ¼ tsp onion powder
  • Sprinkle of salt
• For Maple BBQ Chicken, place BBQ sauce and 1.5 pounds of chicken thighs in the ONE prepared gallon freezer bag

STEP 8: ASIAN CHICKEN

• Prepare ONE gallon sized ziplock bag with the following information:
  • Asian Chicken Thighs / today’s date
  • Cooktime: 4 hours on low
  • To thicken sauce – place in saucepan and stir in thickener, one tsp at a time until desired thickness.
  • Serve with rice (prepped) and a veggie

• Assemble Asian Chicken by mixing the following:
• • 1/4 cup of honey
  • 1/3 cup of coconut aminos
  • 1 T tomato paste
  • 2 tsp coconut oil
  • 1/2 tsp sea salt
  • a dash of crushed red pepper
• Add all of the above and 1.5 pounds of chicken thighs to the ONE prepared gallon freezer bag.

STEP 9: BALSAMIC CHICKEN

• Prepare ONE gallon sized ziplock bag with the following information:
  • Balsamic Chicken / today’s date
  • Cooktime: 4 hours on high; 6-8 hours on low
  • Serve with zoodles
• Spray a non stick pan with olive oil cooking spray and saute ½ red onion and 2 cloves of minced garlic together over medium low heat.  until onions are translucent.  Remove from heat and let cool.   
• Assemble Balsamic Chicken by adding the following to the ONE prepared gallon bag:

• • 1-2lbs boneless, skinless chicken breast
  • 1 28oz can of diced tomatoes
  • Sauteed onions and garlic
  • 1/2 cup balsamic vinegar
  • 1/2 tsp each of basil, oregano, and garlic powder
  • salt
  • pepper

RICE, cont…

• Prepare TWO gallon freezer bags with the following information
  • Brown Rice/ today’s date
  • Remove from bag and heat in microwave with 2 T of water for 2-3 minutes or until hot.
• Divide rice into two bags and lay flat to freeze.  You don’t want the rice to clump together.

You are done!!  Pour yourself a glass of wine get someone else to clean up – you’ve done enough work for today! <3

Crock Pot Freezer Meals Printables

21 Day Fix Crock Pot Freezer Meal Prep – Supplies

21 Day Fix Crock Pot Freezer Meal Prep – Grocery List Printable

Day Fix Crock Pot Meal Prep – Step-by-Step Prep Instructions