High-Protein Slow Cooker Stew Meat, Gravy & Potatoes

Why you'll love it

• Cozy, lazy dinner with 48 g protein per bowl (3 small bowls).
• Set-it-and-forget-it beef + quick protein mashed potatoes + easy brown gravy.
• Works in slow cooker or Instant Pot.

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Ingredients

Beef

• 454 g (1 lb) lean beef stew meat
• Enough broth, lightly salted water, or diet root beer to just cover

Protein mashed potatoes (3 small or 2 medium servings)

• 95 g instant mashed potatoes (flakes)
• 21 g (1½ tbsp) butter
• ½ teaspoon salt (or favorite seasoning blend)
• 454 g (16 oz / 2 cups) beef or chicken bone broth

Protein brown gravy

• 454 g (16 oz / 2 cups) bone broth
• 1 brown gravy packet (about 21-28 g)

Optional sides

• Steamed vegetables (fresh or frozen steamer bag)

Step-by-step

Step 1 - Cook the beef (choose one)

Slow cooker: Add stew meat and enough liquid to cover. Cook 6 hours on LOW or 3 hours on HIGH, until tender.
Instant Pot: Add meat + liquid to cover. Cook 15 minutes on High Pressure, natural release.
Drain cooking liquid (browning/searing first and seasoning the liquid is optional).

Step 2 - Make protein mashed potatoes

Bring 2 cups bone broth to a full boil. Remove from heat. Immediately stir in potato flakes, butter, salt/seasoning until smooth and butter is melted.

Step 3 - Make protein brown gravy

In a saucepan, whisk gravy packet into cold (not heated) bone broth until dissolved. Then heat, stirring, until it bubbles and thickens; reduce to a gentle simmer.

Step 4 - Assemble & serve

Portion potatoes (3 small or 2 medium servings). Top with beef and ladle gravy. Add steamed veggies on the side for a bigger plate.

Substitutions & tips

• Liquid for cooking beef: Broth = savory; diet root beer adds sweetness and helps tenderize.
• Richer potatoes: Swap some broth for evaporated milk (adjust macros).
• Thicker gravy: Simmer longer or whisk in ½-1 teaspoon cornstarch mixed with cold broth.
• Make-ahead: Beef keeps well; cook meat and gravy up to 3 days ahead, then make potatoes fresh.

Storage

• Refrigerate beef, potatoes, and gravy in separate containers up to 3 days.
• Reheat gently; add a splash of broth or water to loosen potatoes and gravy.

FAQs

• Can I double it? Yes-keep liquid just covering beef; time is similar (add 10-15 min in slow cooker if very full).
• Can I use fresh potatoes? Sure-swap instant for 600-700 g boiled potatoes, then mash with hot bone broth and butter.

Nutrition (estimate)

Per small bowl (1 of 3): ~486 kcal • 48 g protein • 37 g carbs • 15 g fat

• Want an easy dinner? Try High-Protein Japanese Katsu Curry (Chicken Cutlet).
• Craving something easy? Make High Protein Hot Honey Wingstop.
• Cozy night? Bake High-Protein In-N-Out Steak Bowl (Cottage Cheese Bowl).

High-Protein Slow Cooker Stew Meat, Gravy & Potatoes

Melanie

Cozy, high-protein comfort food: tender stew meat, protein mashed potatoes, and a quick brown gravy. 48 g protein per bowl with slow cooker or Instant Pot options.

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Prep Time 10 minutes mins

Cook Time 6 hours hrs

Total Time 6 hours hrs 10 minutes mins

Course dinner

Cuisine American

Servings 3 small servings

Calories 486 kcal

Equipment

• slow cooker

Ingredients

  

1x2x3x

Beef:

• 454 g lean beef stew meat 1 lb
• Broth, lightly salted water, or diet root beer enough to cover

Protein Mashed Potatoes (3 small or 2 medium):

• 95 g instant mashed potatoes flakes
• 21 g 1½ tablespoon butter
• ½ teaspoon salt or seasoning blend
• 454 g bone broth 16 oz / 2 cups

Protein Brown Gravy:

• 454 g bone broth 16 oz / 2 cups
• 1 packet brown gravy

Optional Sides:

• Steamed vegetables fresh or frozen steamer bag

Instructions

 

• Cook beef (choose one):
• Slow cooker: Add stew meat and enough liquid to cover. Cook 6 hrs on LOW or 3 hrs on HIGH until tender.
• Instant Pot: Add meat + liquid to cover. Cook 15 min on High Pressure; natural release.
• Drain the cooking liquid. (Optional: brown/sear meat first and season the liquid.)
• Protein mashed potatoes: Bring 2 cups bone broth to a boil. Remove from heat; stir in potato flakes, butter, and salt/seasoning until smooth.
• Protein brown gravy: Whisk gravy packet into cold bone broth until dissolved, then heat, stirring, until thickened and gently simmering.
• Assemble: Portion potatoes (3 small or 2 medium). Top with beef and ladle gravy. Serve with steamed veggies if desired.

Notes

• Broth gives savory depth; diet root beer adds sweetness and can help tenderize.
• For thicker gravy, simmer longer or whisk in a cornstarch slurry (½-1 teaspoon cornstarch + cold broth).
• Make-ahead friendly: cook beef and gravy up to 3 days ahead; make potatoes fresh for best texture.
• Macros are for 3 small bowls. Add a bag of steamed veggies for volume!

Nutrition

Calories: 486kcalCarbohydrates: 37gProtein: 48gFat: 15g

Keyword bone broth gravy, easy winter dinner, high protein beef,, protein mashed potatoes, slow cooker stew meat

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