Picture this: it’s a Tuesday evening, you’re craving tacos, but the idea of buying a whole packet of taco shells, chopping endless toppings, and cooking for a small army just doesn’t scream “relaxing night in for one.” Enter the slow cooker pulled chicken taco bowl — a no-fuss, hearty, and healthier take on taco night that won’t leave you with half a head of lettuce and three-quarters of a cheese block lingering sadly in your fridge.
This recipe transforms one humble chicken thigh into juicy, spicy, pull-apart goodness that sits beautifully on top of rice or greens. It’s basically taco night without the washing up, the fuss, or the guilt of “accidentally” finishing a family-sized bag of corn chips in one sitting. (Not that we’ve ever done that, of course…)
🥘 Ingredients (1 serve)
- 1 skinless chicken thigh (bone-in or boneless, butcher will happily sell you just one)
- ½ cup cooked brown rice (or swap with quinoa/cauliflower rice)
- ½ cup canned black beans, drained and rinsed
- ½ cup diced tomatoes (from a tin — saves you chopping and waste)
- ¼ small red onion, finely chopped
- 1 small garlic clove, minced
- 1 tsp olive oil
- ½ tsp smoked paprika
- ½ tsp ground cumin
- ½ tsp mild chilli powder (or more if you like heat)
- Juice of ½ lime
- Small handful fresh coriander leaves
- Optional toppings: ¼ avocado, sliced; a spoon of Greek yoghurt or light sour cream; a sprinkle of grated cheese
👩🍳 Method
- Place chicken thigh, diced tomatoes, onion, garlic, olive oil, smoked paprika, cumin, and chilli powder in your slow cooker. Give it a quick stir to coat the chicken in the spices.
- Cook on low for 5–6 hours or high for 2.5–3 hours, until the chicken pulls apart easily with a fork.
- Shred the chicken directly in the slow cooker and mix it back through the sauce.
- To serve, scoop the pulled chicken over your brown rice and beans, squeeze over fresh lime juice, and finish with coriander and any toppings you fancy.
💡 Nutrition Notes
- Protein boost: Chicken and beans team up to give you a solid hit of lean protein, perfect for satiety and muscle recovery.
- Fibre friends: Black beans + brown rice = gut-happy fibre combo to keep digestion on track.
- Vitamin C: That squeeze of lime and tomato base add an antioxidant punch, helping iron absorption too.
🛒 Solo Shopping & Storage Tips
- Chicken thigh: Butchers are your best mate here — just ask for a single thigh, no need to wrangle with bulk supermarket trays.
- Black beans: Rinse the whole can, then portion leftovers into a jar in the fridge (they’ll last 3–4 days) or freeze them in small snack bags for next time.
- Coriander: Buy a small bunch at the market, wash, chop, and freeze it in ice cube trays with a splash of olive oil — no more slimy herb graveyards in your crisper.
🍲 Cooking for 2–3?
- Double or triple the recipe ingredients (no maths degree required, promise).
- Leftover pulled chicken stores beautifully:
- Fridge: Up to 3 days in a sealed container.
- Freezer: Up to 2 months — portion into single serves before freezing for instant future taco bowls.
- Reheat gently in the microwave with a splash of water or lime juice to keep it moist.
✨ Final Thoughts
Cooking tacos for one might sound like a bit of a mission, but this slow-cooked taco bowl proves otherwise. It’s all the flavour, all the fun, and none of the food waste — plus, it frees you from the sad ritual of eating soggy tortillas three days later.
If you loved this recipe, why not subscribe to Plan4One.com and explore the rest of our slow cooker series? From curries to soups to unexpected solo-friendly surprises, you’ll find plenty of ways to make solo cooking healthy, simple, and — dare we say — fun.
