25 High-Protein, High-Fiber Cholesterol Lowering Crockpot Recipes

The slow cooker (or crockpot) is an incredible tool for preparing heart-healthy meals. By cooking low and slow, you can easily tenderize lean cuts of meat, perfectly cook fiber-rich legumes, and meld the flavors of vegetables and spices without the need for excess oils or saturated fats. A diet high in soluble fiber and lean protein is essential for managing low-density lipoprotein (LDL) cholesterol levels [1].

Here are 25 high-protein, high-fiber crockpot recipes that make cholesterol-lowering eating both convenient and delicious.

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1. Slow Cooker Black Bean and Sweet Potato Chili

A hearty, plant-based chili packed with soluble fiber from black beans and complex carbohydrates from sweet potatoes.

Ingredients:

• 2 cans (15 oz each) black beans, rinsed and drained
• 2 medium sweet potatoes, peeled and cubed
• 1 can (28 oz) crushed tomatoes
• 1 cup vegetable broth
• 1 medium onion, diced
• 1 bell pepper, diced
• 2 tablespoons chili powder
• 1 tablespoon cumin
• 1 teaspoon garlic powder

Instructions:

1. Place all ingredients into the crockpot and stir well to combine.
2. Cover and cook on LOW for 6-8 hours or on HIGH for 3-4 hours, until the sweet potatoes are tender.
3. Serve hot, optionally garnished with fresh cilantro.

2. Crockpot Lentil and Vegetable Stew

Lentils are a powerhouse of cholesterol-lowering soluble fiber and plant protein.

Ingredients:

• 1 1/2 cups dry brown or green lentils, rinsed
• 4 cups low-sodium vegetable broth
• 2 cups diced carrots
• 1 cup diced celery
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes
• 1 teaspoon dried thyme
• 1 bay leaf

Instructions:

1. Add the lentils, vegetable broth, carrots, celery, onion, garlic, diced tomatoes, thyme, and bay leaf to the crockpot.
2. Stir to combine.
3. Cover and cook on LOW for 7-8 hours or on HIGH for 4 hours, until the lentils and vegetables are tender.
4. Remove the bay leaf before serving.

3. Slow Cooker Chicken and Barley Soup

Barley contains beta-glucan, a specific type of soluble fiber proven to lower cholesterol.

Ingredients:

• 1 lb boneless, skinless chicken breasts
• 1 cup pearl barley, rinsed
• 6 cups low-sodium chicken broth
• 1 cup diced carrots
• 1 cup diced celery
• 1/2 cup diced onion
• 1 teaspoon dried rosemary
• Salt and pepper to taste

Instructions:

1. Place the chicken breasts at the bottom of the crockpot.
2. Add the barley, chicken broth, carrots, celery, onion, rosemary, salt, and pepper.
3. Cover and cook on LOW for 6-7 hours.
4. Remove the chicken breasts, shred them with two forks, and return the meat to the crockpot. Stir well before serving.

4. Crockpot Turkey and White Bean Chili

Using lean ground turkey and white beans creates a lighter, fiber-rich alternative to traditional beef chili.

Ingredients:

• 1 lb lean ground turkey (browned in a skillet first)
• 2 cans (15 oz each) white beans (cannellini or navy), rinsed and drained
• 1 can (28 oz) diced tomatoes
• 1 cup chicken broth
• 1 medium onion, diced
• 1 green bell pepper, diced
• 1 tablespoon chili powder
• 1 teaspoon oregano

Instructions:

1. Add the browned ground turkey, white beans, diced tomatoes, chicken broth, onion, bell pepper, chili powder, and oregano to the crockpot.
2. Stir to combine.
3. Cover and cook on LOW for 6 hours or on HIGH for 3 hours.

5. Slow Cooker Split Pea Soup

Split peas break down during slow cooking to create a thick, creamy soup that is incredibly high in fiber and protein.

Ingredients:

• 2 cups dry split peas, rinsed
• 6 cups low-sodium vegetable broth
• 1 cup diced carrots
• 1/2 cup diced onion
• 1/2 cup diced celery
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika (for a smoky flavor without ham)
• 1 bay leaf

Instructions:

1. Combine the split peas, vegetable broth, carrots, onion, celery, garlic, smoked paprika, and bay leaf in the crockpot.
2. Cover and cook on LOW for 8 hours or on HIGH for 4-5 hours, until the peas are completely soft and the soup has thickened.
3. Remove the bay leaf and stir vigorously before serving.

6. Crockpot Quinoa and Black Bean Stuffed Peppers

The crockpot perfectly steams the peppers while the quinoa and bean filling cooks inside.

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 cup uncooked quinoa, rinsed
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup salsa
• 1/2 cup vegetable broth
• 1/2 cup corn kernels
• 1 teaspoon cumin

Instructions:

1. In a bowl, mix the uncooked quinoa, black beans, salsa, vegetable broth, corn, and cumin.
2. Stuff the mixture evenly into the hollowed-out bell peppers.
3. Place the stuffed peppers upright in the crockpot. Pour 1/4 cup of water into the bottom of the crockpot to create steam.
4. Cover and cook on LOW for 4-5 hours or on HIGH for 2-3 hours, until the peppers are tender and the quinoa is cooked.

7. Slow Cooker Mediterranean Chickpea Stew

A flavorful, heart-healthy stew packed with plant protein and fiber.

Ingredients:

• 2 cans (15 oz each) chickpeas, rinsed and drained
• 1 can (14.5 oz) diced tomatoes
• 1 cup vegetable broth
• 1 cup diced zucchini
• 1/2 cup diced red onion
• 1/4 cup Kalamata olives, pitted and halved
• 1 teaspoon dried oregano
• 2 cups fresh spinach

Instructions:

1. Add the chickpeas, diced tomatoes, vegetable broth, zucchini, red onion, olives, and oregano to the crockpot.
2. Cover and cook on LOW for 5-6 hours.
3. Stir in the fresh spinach during the last 10 minutes of cooking until wilted.

8. Crockpot Chicken and Brown Rice Casserole

Cooking brown rice in the crockpot ensures it absorbs all the flavors while providing excellent fiber.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into chunks
• 1 cup uncooked brown rice, rinsed
• 2 1/2 cups low-sodium chicken broth
• 1 cup broccoli florets
• 1 cup diced carrots
• 1/2 cup diced onion
• 1 teaspoon garlic powder

Instructions:

1. Place the chicken chunks, brown rice, chicken broth, carrots, onion, and garlic powder in the crockpot.
2. Cover and cook on LOW for 4-5 hours or on HIGH for 2-3 hours, until the rice is tender and the liquid is absorbed.
3. Stir in the broccoli florets during the last 30 minutes of cooking.

9. Slow Cooker Vegetarian Minestrone

A classic Italian soup loaded with fiber-rich beans and vegetables.

Ingredients:

• 1 can (15 oz) kidney beans, rinsed and drained
• 1 can (15 oz) white beans, rinsed and drained
• 1 can (28 oz) crushed tomatoes
• 4 cups vegetable broth
• 1 cup diced zucchini
• 1 cup diced carrots
• 1/2 cup whole wheat elbow pasta
• 1 teaspoon Italian seasoning

Instructions:

1. Add the kidney beans, white beans, crushed tomatoes, vegetable broth, zucchini, carrots, and Italian seasoning to the crockpot.
2. Cover and cook on LOW for 6-7 hours.
3. Stir in the whole wheat pasta during the last 30 minutes of cooking, until the pasta is tender.

10. Crockpot Lemon Herb Salmon and Asparagus

Yes, you can cook fish in a crockpot! It gently poaches the salmon, keeping it moist and preserving the omega-3s.

Ingredients:

• 4 salmon fillets (about 4 oz each)
• 1 bunch asparagus, tough ends trimmed
• 1/4 cup vegetable broth
• 2 tablespoons lemon juice
• 1 teaspoon dried dill
• Salt and pepper to taste

Instructions:

1. Place the asparagus in an even layer at the bottom of the crockpot. Pour the vegetable broth over the asparagus.
2. Lay the salmon fillets on top of the asparagus.
3. Drizzle the salmon with lemon juice and sprinkle with dill, salt, and pepper.
4. Cover and cook on LOW for 1.5 to 2 hours, until the salmon is opaque and flakes easily.

11. Slow Cooker Edamame and Mushroom Stir-Fry (Style)

A hands-off way to prepare a high-protein, high-fiber Asian-inspired dish.

Ingredients:

• 2 cups shelled edamame (frozen is fine)
• 2 cups sliced mushrooms
• 1 cup sliced bell peppers
• 1/2 cup low-sodium soy sauce
• 1/4 cup vegetable broth
• 1 tablespoon minced ginger
• 2 cloves garlic, minced

Instructions:

1. Add the edamame, mushrooms, bell peppers, soy sauce, vegetable broth, ginger, and garlic to the crockpot.
2. Stir to combine.
3. Cover and cook on LOW for 3-4 hours until the vegetables are tender. Serve over cooked brown rice or quinoa.

12. Crockpot Turkey and Cabbage Soup

Cabbage is a fantastic source of fiber, and lean turkey provides the protein in this comforting soup.

Ingredients:

• 1 lb lean ground turkey (browned in a skillet first)
• 4 cups chopped green cabbage
• 1 can (14.5 oz) diced tomatoes
• 4 cups chicken broth
• 1 cup diced carrots
• 1/2 cup diced onion
• 1 teaspoon caraway seeds (optional)

Instructions:

1. Add the browned turkey, chopped cabbage, diced tomatoes, chicken broth, carrots, onion, and caraway seeds to the crockpot.
2. Cover and cook on LOW for 6-8 hours until the cabbage is very tender.

13. Slow Cooker Vegan “Pulled Pork” (Jackfruit)

Jackfruit mimics the texture of pulled pork, while black beans added to the mix provide the necessary protein and fiber.

Ingredients:

• 2 cans (20 oz each) young green jackfruit in water, drained and shredded
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup low-sugar BBQ sauce
• 1/2 cup diced red onion
• 1/4 cup vegetable broth

Instructions:

1. Place the shredded jackfruit, black beans, BBQ sauce, red onion, and vegetable broth in the crockpot.
2. Stir well to coat everything in the sauce.
3. Cover and cook on LOW for 4-5 hours. Serve on whole wheat buns.

14. Crockpot Chicken and Lentil Curry

A fragrant, spiced dish that combines lean poultry with fiber-rich lentils.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cubed
• 1 cup dry red lentils, rinsed
• 1 can (14.5 oz) diced tomatoes
• 1 cup light coconut milk
• 1 cup chicken broth
• 1 tablespoon curry powder
• 1 teaspoon turmeric

Instructions:

1. Add the cubed chicken, red lentils, diced tomatoes, light coconut milk, chicken broth, curry powder, and turmeric to the crockpot.
2. Stir to combine.
3. Cover and cook on LOW for 5-6 hours until the chicken is cooked through and the lentils are soft.

15. Slow Cooker Sweet Potato and Peanut Stew

A West African-inspired stew that is rich in plant protein and complex carbohydrates.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 can (14.5 oz) diced tomatoes
• 2 cups vegetable broth
• 1/4 cup natural peanut butter
• 1 tablespoon minced ginger
• 2 cups fresh spinach

Instructions:

1. In a bowl, whisk the peanut butter with a little warm vegetable broth until smooth.
2. Add the sweet potatoes, chickpeas, diced tomatoes, remaining vegetable broth, peanut butter mixture, and ginger to the crockpot.
3. Cover and cook on LOW for 6-7 hours.
4. Stir in the fresh spinach during the last 10 minutes of cooking until wilted.

16. Crockpot Barley and Mushroom Risotto

Slow cooking barley creates a creamy, risotto-like texture without the need for butter or heavy cheese.

Ingredients:

• 1 cup pearl barley, rinsed
• 3 cups sliced mushrooms (cremini or button)
• 4 cups vegetable broth
• 1/2 cup diced onion
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 2 tablespoons nutritional yeast (for a cheesy flavor)

Instructions:

1. Add the barley, mushrooms, vegetable broth, onion, garlic, and thyme to the crockpot.
2. Cover and cook on LOW for 5-6 hours until the barley is tender and the liquid is mostly absorbed.
3. Stir in the nutritional yeast just before serving.

17. Slow Cooker Turkey Sausage and Bean Casserole

Using lean turkey sausage significantly reduces saturated fat while maintaining flavor.

Ingredients:

• 1 lb lean turkey sausage links, sliced
• 1 can (15 oz) kidney beans, rinsed and drained
• 1 can (15 oz) white beans, rinsed and drained
• 1 can (14.5 oz) diced tomatoes
• 1 cup diced bell peppers
• 1/2 cup diced onion
• 1 teaspoon Italian seasoning

Instructions:

1. Add the sliced turkey sausage, kidney beans, white beans, diced tomatoes, bell peppers, onion, and Italian seasoning to the crockpot.
2. Stir to combine.
3. Cover and cook on LOW for 6 hours or on HIGH for 3 hours.

18. Crockpot Quinoa and Vegetable Soup

A light but filling soup that provides a complete protein from the quinoa.

Ingredients:

• 1/2 cup uncooked quinoa, rinsed
• 4 cups vegetable broth
• 1 can (14.5 oz) diced tomatoes
• 1 cup diced zucchini
• 1 cup diced carrots
• 1/2 cup diced celery
• 1 teaspoon dried basil

Instructions:

1. Add the quinoa, vegetable broth, diced tomatoes, zucchini, carrots, celery, and basil to the crockpot.
2. Cover and cook on LOW for 4-5 hours until the quinoa and vegetables are tender.

19. Slow Cooker Chicken and Black Bean Bowls

A versatile mixture that can be served over greens, in a whole wheat wrap, or on its own.

Ingredients:

• 1 lb boneless, skinless chicken breasts
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup salsa
• 1/2 cup corn kernels
• 1 teaspoon cumin
• 1 teaspoon chili powder

Instructions:

1. Place the chicken breasts in the crockpot.
2. Top with the black beans, salsa, corn, cumin, and chili powder.
3. Cover and cook on LOW for 6 hours.
4. Shred the chicken with two forks and mix well with the beans and sauce.

20. Crockpot Tofu and Broccoli in Garlic Sauce

Slow cooking tofu allows it to absorb the flavors of the sauce deeply.

Ingredients:

• 1 block extra-firm tofu, pressed and cubed
• 3 cups broccoli florets
• 1/2 cup low-sodium soy sauce
• 1/4 cup vegetable broth
• 2 tablespoons honey or maple syrup
• 3 cloves garlic, minced
• 1 tablespoon minced ginger

Instructions:

1. In a bowl, whisk together the soy sauce, vegetable broth, honey, garlic, and ginger.
2. Place the tofu cubes in the crockpot and pour the sauce over them.
3. Cover and cook on LOW for 3 hours.
4. Add the broccoli florets during the last 45 minutes of cooking until tender.

21. Slow Cooker Pinto Bean and Corn Stew

Pinto beans are an excellent source of cholesterol-lowering soluble fiber.

Ingredients:

• 1 1/2 cups dry pinto beans, soaked overnight and rinsed
• 4 cups vegetable broth
• 1 cup corn kernels
• 1 can (14.5 oz) diced tomatoes with green chilies
• 1 medium onion, diced
• 1 teaspoon cumin
• 1 teaspoon oregano

Instructions:

1. Add the soaked pinto beans, vegetable broth, corn, diced tomatoes, onion, cumin, and oregano to the crockpot.
2. Cover and cook on LOW for 8 hours or on HIGH for 4-5 hours until the beans are tender.

22. Crockpot Turkey and Kale Soup

Kale holds up wonderfully in the slow cooker, providing massive amounts of fiber and nutrients.

Ingredients:

• 1 lb lean ground turkey (browned in a skillet first)
• 4 cups chopped kale, tough stems removed
• 1 can (15 oz) white beans, rinsed and drained
• 4 cups chicken broth
• 1/2 cup diced onion
• 2 cloves garlic, minced
• 1/2 teaspoon red pepper flakes

Instructions:

1. Add the browned turkey, chopped kale, white beans, chicken broth, onion, garlic, and red pepper flakes to the crockpot.
2. Cover and cook on LOW for 6 hours.

23. Slow Cooker Apple Cinnamon Steel-Cut Oats

Wake up to a hot, cholesterol-lowering breakfast. Steel-cut oats are the best choice for slow cooking.

Ingredients:

• 1 cup steel-cut oats
• 3 1/2 cups unsweetened almond milk or water
• 2 medium apples, cored and diced
• 1/4 cup chopped walnuts
• 1 teaspoon cinnamon
• 1 scoop vanilla protein powder (stirred in after cooking)

Instructions:

1. Spray the inside of the crockpot with non-stick spray.
2. Add the steel-cut oats, almond milk, diced apples, walnuts, and cinnamon.
3. Cover and cook on LOW for 7-8 hours (overnight).
4. In the morning, stir well and mix in the protein powder before serving.

24. Crockpot Lentil and Spinach Dal

A comforting Indian-inspired dish that is entirely plant-based.

Ingredients:

• 1 cup dry yellow or red lentils, rinsed
• 3 cups vegetable broth
• 1 can (14.5 oz) diced tomatoes
• 1/2 cup diced onion
• 1 tablespoon garam masala
• 1 teaspoon turmeric
• 2 cups fresh spinach

Instructions:

1. Add the lentils, vegetable broth, diced tomatoes, onion, garam masala, and turmeric to the crockpot.
2. Cover and cook on LOW for 5-6 hours until the lentils are mushy.
3. Stir in the fresh spinach during the last 5 minutes of cooking until wilted.

25. Slow Cooker Chicken and Chickpea Tagine

A Moroccan-style stew that pairs lean chicken with fiber-rich chickpeas and warm spices.

Ingredients:

• 1 lb boneless, skinless chicken thighs, cut into chunks
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 can (14.5 oz) diced tomatoes
• 1/2 cup chicken broth
• 1/4 cup dried apricots, chopped
• 1 teaspoon cinnamon
• 1 teaspoon cumin
• 1/2 teaspoon ginger

Instructions:

1. Add the chicken chunks, chickpeas, diced tomatoes, chicken broth, chopped apricots, cinnamon, cumin, and ginger to the crockpot.
2. Stir to combine.
3. Cover and cook on LOW for 6 hours or on HIGH for 3 hours until the chicken is tender.

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References

[1] Mayo Clinic. (2024). Cholesterol: Top foods to improve your numbers. Retrieved from https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192