J. Friedman Fast

Crockpot, High Protein, Flavor Not Negotiable

You know that moment when chicken breast tries to headline dinner… again? I wanted a weeknight protein my teen would actually cheer for, so I let citrus, garlic, and the crockpot do the heavy lifting. Result: Lazy AF Carne Asada—25g protein a serving, tender, taco-night ready, zero grill drama.

Why This Recipe

Weeknights are chaotic, chicken fatigue is real, and you need a high‑protein dinner that practically makes itself—and that your resident taco critics will actually eat. This is set‑it‑and‑forget‑it carne asada: flank or skirt steak swims in orange, lime, soy, garlic, and spices while you live your life. It’s family‑approved, macro‑honest (25g protein/serving), and zero grill drama.

The payoff: Juicy, citrus‑garlic beef that tastes like street‑taco magic, shreds like a dream, and flexes for the whole week—tacos tonight, bowls tomorrow, quesadillas and nachos when you’re done pretending to be virtuous. Leftovers reheat beautifully and the flavor gets even better by day two.

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If high-protein recipes like this are interesting, grab my free e-book, 60 High-Protein Snack Ideas for Real Life (and Real Hunger),

Also be sure to check out my Slow Cooked BBQ Beef recipe and my Slow Cooker Pork Tenderloin w/ Apples and Honey recipe.

The Journey

My first attempts lived in the oven—and died there, too: overcooked, dry slabs that tasted more sad than street-taco. I swung the other way and tested complicated recipes with marinade steps that felt like a group project. Verdict: not weekday-friendly.

The breakthrough was trimming the noise and doubling down on impact: citrus for brightness and tenderizing, soy/coconut aminos for umami, garlic + chili + cumin + smoked paprika for depth. I threw it in the slow cooker and let time do its job.

Science flex: low-and-slow heat breaks down collagen into gelatin, which turns tough cuts tender and juicy—aka “wow, that shredded beautifully.”

What You’ll Need (Ingredients)

Minimal effort, maximum payoff: citrus, garlic, and warm spices. Use coconut aminos for a lower‑sodium swap; cilantro stays optional for the herb skeptics.

• 2 lbs flank steak or skirt steak
• 1/3 cup orange juice
• 1/4 cup lime juice
• 1/4 cup soy sauce or coconut aminos
• 3 cloves garlic, minced
• 1 tsp chili powder
• 1 tsp cumin
• 1 tsp smoked paprika
• 1/2 tsp black pepper
• 1/2 tsp salt
• 1/2 tsp oregano
• 1/4 cup chopped cilantro (optional)
• Lime wedges for serving (optional)

Gear Check (Equipment)

FTC note

Some links may be affiliate links, which means I may earn a small commission if you purchase—at no extra cost to you. I only recommend what I actually use and love.

Essentials

• Slow cooker (5–7 qt): roomy enough for 2 lbs flank/skirt steak to sit mostly submerged in marinade.
• Small mixing bowl + whisk: for the citrus–garlic marinade.
• Tongs: easy turning and transfer without shredding.
• Cutting board + sharp chef’s knife: for slicing against the grain (or shredding).
• Measuring cups/spoons: flavor consistency and macro accuracy.

Nice-to-haves

• Digital kitchen scale: spot-on portions and macro tracking.
• Citrus juicer: faster orange/lime extraction, fewer seeds.
• Skillet (optional): quick post-reheat sizzle for crispy edges.
• Fine-mesh strainer (optional): to skim/strain cooking liquid before drizzling over the meat.
• Tortilla warmer or clean kitchen towel: soft, steamy tortillas for taco night.
• Meal-prep containers with tight lids make leftovers easy—and a splash of cooking liquid keeps the beef tender.

Why it matters

• The right size slow cooker ensures even cooking and tender results.
• A sharp knife makes those against-the-grain slices thin and silky—or grab two forks if you’re going shredded AF.

(See Eat, Shop, Repeat section for more of my recommendations)

Step-by-Step: How to Make Slow Cooker Carne Asada

Quick prep, then the slow cooker does the work—here’s how to get tender, citrus‑garlic carne asada every time.

Want to watch a quick video of me making it?

• Make the marinade: In a small bowl, whisk orange juice, lime juice, soy sauce (or coconut aminos), garlic, chili powder, cumin, smoked paprika, black pepper, salt, and oregano until combined.
• Prep-ahead note: Marinate up to 12 hours in the fridge for deeper flavor; drain into slow cooker with the beef.
• Load the slow cooker: Place the flank or skirt steak in the slow cooker and pour the marinade over, turning to coat both sides. Press the meat down so it’s mostly submerged.
• Optional: Add cilantro now for a deeper infused flavor, or save it for a fresh finish.
• Cook low and slow: Cover and cook on low for 6–8 hours or high for 3–4 hours, until fork-tender.
• Food-safety note: Don’t lift the lid often; every peek adds ~15–20 minutes to cook time.
• Look-for cue: A fork slides in easily and the meat shreds with light pressure.
• Rest, then slice or shred: Transfer the steak to a cutting board and rest 5–10 minutes.
  • For slices: Cut against the grain into thin strips.
  • For shredded: Use two forks to shred; skim excess fat from the cooking liquid and spoon some over the meat to keep it juicy.
• Finish and serve: Stir in fresh chopped cilantro (if you didn’t add it earlier) and a squeeze of lime to brighten.
  • Serve in warm tortillas, over rice or cauliflower rice, or on a crunchy slaw for extra fiber.

Optional Pro Tips

• Browning boost (still Lazy AF): If you want a touch more depth, sear the steak 1–2 minutes per side before slow cooking—but totally optional.
• Thicker sauce: Simmer 1–2 cups of the cooking liquid in a saucepan for 5–7 minutes to reduce, then drizzle over the beef.
• Lower sodium: Use coconut aminos and finish with extra lime instead of additional salt.
• Meal prep: Cools and stores well; add a splash of cooking liquid when reheating to keep it tender.

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Macros

Estimated using MyFitnessPal; nutrition varies by brand and trimming.

Nutrition Boosters:

• Lower sodium tip: Swap soy sauce for coconut aminos and finish with extra lime instead of more salt.
• Higher fiber build: Serve in corn tortillas or high‑fiber wraps, or over cabbage slaw with black beans and fajita veggies.

Food Science Corner

If you love diving into the food science like I do, be sure you’re subscribed to my free (for now) newsletter on Substack. Each edition is a nerdier dive into each of my recipes, heavy on the science.

The Payoff (Trust Me On This)

Tender AF, bright citrus, real street‑taco flavor—no grill, no drama. If your crew doesn’t go quiet after the first bite, I owe you a virtual high‑five and a spicier jalapeño. Grab tortillas, squeeze lime, devour.

• Kid- and partner-approved: Juicy, slice-or-shred beef that wins over picky kids and impresses partners who think they “need the grill.” Spoiler: they don’t. Warm the tortillas, pile it high, and watch plates come back clean.
• Macro-honest promise: 25g protein per serving, big flavor, zero chicken déjà vu. If this doesn’t earn a permanent spot in your weeknight rotation, I’ll eat my cilantro—optional, as always. Make tacos tonight; bowls tomorrow.
• Easy AF: Set it, forget it, eat like a taco truck parked in your kitchen. If anyone complains, tell them the chef is on strike and the crockpot’s in charge. Hit that lime wedge and go in.
• Meal-prep payoff: Tacos tonight, bowls tomorrow, quesadillas on day three—leftovers get even better. If you don’t find yourself “taste testing” straight from the container, you’re stronger than I am. Portion, label, feast.

Make It Yours (Variations)

How I eat it (purist, Hungry AF style)

Tacos, always: toasted corn or carb‑smart tortillas + shredded cabbage + pico de gallo + low‑fat/nonfat shredded cheese + light sour cream + a big squeeze of lime. Simple, bright, and macro‑friendly.

Customizations (pick your vibe)

• Brighten it: fresh cilantro and an extra lime squeeze right before serving wakes everything up.
• Turn up the heat: sliced jalapeños, hot sauce, or red pepper flakes.
• Swap the protein: pork shoulder works beautifully; slow‑cook times are similar—cook until fork‑tender.
• Veg it up: sautéed or roasted onions and bell peppers; add grilled corn or zucchini for summer vibes.
• Stew it up: add 2–3 cups beef broth + potatoes + carrots; simmer until veggies are tender for a cozy, Mexican‑ish beef stew.
• Lower sodium: use coconut aminos; finish with extra lime instead of more salt.
• Dairy-free: skip cheese/sour cream; add avocado or a cashew crema for richness.

Serving ideas (from virtuous to “treat yourself”)

• Tacos: warm corn or flour tortillas + diced onion, cilantro, salsa, guac, cotija.
• Bowls: cilantro‑lime rice or cauliflower rice + black beans + roasted peppers + chipotle drizzle.
• Salads: crunchy greens + avocado + pico + lime‑yogurt vinaigrette for a low‑carb plate.
• Burritos: big tortilla + rice + beans + cheese + light sour cream. Press on a griddle for crunch.
• Quesadillas: beef + cheese in a tortilla; griddle until crispy. Add pickled jalapeños if you’re fun.
• Sandwiches: toasted roll + melty cheese + grilled onions. Squeeze of lime keeps it from feeling heavy.
• Kid plate: tortillas + beef + shredded cheese on the side; let them DIY toppings. Peace at the table.

Quick macro notes

• Higher protein: add extra beef per serving or a side of black beans.
• Lower fat: skim/trim visible fat after cooking; use nonfat dairy and skip the finishing oil.
• More fiber: pile on slaw/beans/peppers; choose corn or high‑fiber tortillas.

Meal Prep + Storage

Meal Prep

• Portion bowls: add carne asada, brown or cauliflower rice, and a veg (fajita peppers/onions, slaw, or grilled corn). Spoon 1–2 tablespoons of cooking liquid over the beef to keep it juicy.
• Taco kits: pack beef, tortillas, and toppings separately; reheat beef, then assemble for fresh texture.
• Macro note: each serving ~25g protein; add black beans for extra fiber.

Storage

• Refrigerate: store in an airtight container up to 4 days. Include a little cooking liquid to prevent drying.
• Freeze: portion into freezer-safe bags/containers (press out air). Label and freeze up to 3 months. Thaw overnight in the fridge for best texture.

Food safety note: Thaw in the fridge; avoid countertop thawing.

Reheating (choose your cut style)

Food safety note: Always reheat to steaming hot (165°F).

Shredded beef

• Stovetop (best): warm over medium with a splash of broth/cooking liquid until just hot (3–5 minutes).
• Microwave (fast): cover; heat in 30–45 second bursts, stirring once; add a splash of liquid if needed.

Sliced beef

• Skillet: quick warm in a thin layer with a splash of liquid, 1–2 minutes max to avoid overcooking.
• Oven: wrap tightly in foil with a spoon of liquid; 300°F for 10–12 minutes until warmed through.

Pro tips

• Revive flavor: fresh lime and cilantro right after reheating wake everything up.
• Crisp edges (optional): after warming, hit a hot skillet for 1–2 minutes to caramelize bits—great for tacos/quesadillas.
• Lower sodium reheat: use water + lime instead of broth; the acid brightens without more salt.
• Food safety: cool leftovers within 2 hours; reheat to steaming hot before serving; don’t reheat more than once.

The Family Table

As with every test run, I slid a plate to my teenage daughter and asked the only question that matters: “Does it go into our dinner rotation or not?” Two thumbs up later, we declared taco night a success. I spent the next few days polishing off the leftovers for lunch and pretending it was quality control.

Reader Remix

From my kitchen to yours: Make it, remix it, and show me how you made it yours.

Tag @HungryAF and use #HungryAFRemix so I can share your genius. Did your crew vote it “in the rotation”? Tell me what won them over—toppings, bowl builds, kid hacks?

Quick Reader FAQ: Slow Cooking

• Low vs. High—what’s better? Low (6–8 hours) gives the most tender results; High (3–4 hours) works if you’re short on time. Go by tenderness: a fork should slide in and the beef should shred with light pressure.
• Do I need to sear first? Optional. A quick sear adds deeper flavor but isn’t required—this recipe is designed to be Lazy AF and still deliver.
• Can I overcook it in the slow cooker? Yes—if you go far past done, it can dry out. Start checking at 6 hours on Low (or 3 hours on High). If shredding easily, it’s ready.
• How much liquid do I need? For this recipe, the citrus/soy marinade plus the meat’s own juices are enough. You don’t need to add broth unless you want extra sauce.
• Can I use a different cut? Yes—flank or skirt are great here. Chuck roast also works and gets ultra‑shreddy; extend the time as needed until fork‑tender.
• How do I keep leftovers juicy? Store with a little cooking liquid. Reheat gently with a splash of that liquid and finish with fresh lime.

Keep this on your fridge

Free Lazy AF Carne Asada recipe card + weekly high-protein recipes.

Eat, Shop, Repeat (Helpful Links/Tools)

Here are three slow cookers I use on a regular basis:

• Crock-Pot 7 Quart Oval Manual Slow Cooker, Stainless Steel (SCV700-S-BR), Versatile Cookware for Large Families or Entertaining – my largest and most used slow cooker. Best for families of 4+ people, large batch recipes, potlucks and parties.
• Crockpot Manual 3-Quart Slow Cooker Silver – my smallest slow cooker. Perfect for families of 2-4 people.
• 0.65-qt mini Round Slow Cooker, Fondue Melting Pot Warmer with Dishwasher-safe Stoneware Crock, Glass Lid, Stainless Steel and black – This one may seem a little weird, but I love this smallest pot for melting chocolate (think dipped fruit, cookies, or cake at parties) or melting cheese sauce and keeping it warm on game days.

Related Resource

Grab my free Instant Pot Troubleshooting Guide—10 common issues, simple fixes, and a printable cheat sheet. Keep it on the fridge in case of Instant Pot emergency.

Want a Slow Cooker Troubleshooting version next? Tell me “SLOW COOKER” in the comments or reply to the newsletter, and I’ll create it for us.

Ready to Snack Smarter?

If you loved this high-protein Lazy AF Carne Asada recipe, I have something else you may enjoy…

🎉 My brand new ebook, 60 High-Protein Snack Ideas for Real Life (and Real Hunger), is officially live, and it’s free! This guide is packed with crave-worthy, quick-to-make snacks that actually keep you full (because nobody has time for hangry afternoons).

Whether you’re meal-prepping for the week, need something you can toss in your bag, or just want to level up your snack game, you’ll find real solutions for real life—no bland rice cakes here.

Inside, you’ll get:

• 60+ macro-friendly, flavor-packed snack ideas
• Options for every diet (including lactose-intolerant and gluten-free)
• Tips for prepping, storing, and making snacks that work for your schedule
• Science-backed info on why protein matters (without the bro culture)

If you’re ready to make snacking the easiest, healthiest part of your day, grab your free copy here and let’s get Hungry AF—together.

Have a favorite high-protein snack or a question about healthy eating on-the-go? Hit reply and let me know! I love hearing from this community.

From my kitchen to yours—may your tortillas be warm, your lime wedges generous, and your weeknights easy. Hungry AF, always.

-Jenn Fast