Healthy chicory casserole with ham and light cheese

A cozy, fiber-rich chicory casserole that supports gentle digestion.

Alta fibra
82%

Compatibilità generale con la salute intestinale

Questo punteggio si basa su tutti gli ingredienti inclusi nella ricetta e fornisce un punteggio di compatibilità per la popolazione generale. Non è personalizzato in base al tuo profilo personale o al tuo test del microbioma intestinale.

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Descrizione della ricetta

This wholesome chicory casserole combines tender chicory with ham and light cheese for a comforting, balanced meal. Chicory brings inulin, a natural prebiotic fiber that can support diverse gut bacteria when eaten as part of a fiber-rich plate. The dish pairs protein with dairy for satisfying nutrition, while keeping fat light. Easy to prepare on weeknights, it also leaves room for a side of vegetables or a salad, helping you broaden fiber and plant variety in a simple, everyday meal.

June 21, 2026
Healthy chicory casserole with ham and light cheese
Preparazione 15 min Cottura 30 min Facile

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Perché questa ricetta fa per te

  • Rich in fiber from chicory, which provides inulin to support gut bacteria.
  • Balanced protein from ham and light cheese to promote satiety.
  • Easy weeknight bake that can pair with a vegetable side for more plant variety.

Punteggio di salute intestinale

🌿 Diversità delle fibre
78
🍇 Densità di polifenoli
60
🧬 Supporto alla diversità
40
🛡️ Supporto all’equilibrio infiammatorio
68
🫧 Supporto alla fermentazione
0
⚖️ Stabilità della glicemia
72

Ingredienti

Chicory
4 piece
Chicory
Ham, cooked
6 slice
Ham, cooked
Formaggio, giovane
6 slice
Formaggio, giovane
Latte, magro
1 glass
Latte, magro
Uovo
3 piece
Uovo
Burro
6 teaspoon
Burro
Bread-crumbs
0.5 cup
Bread-crumbs
Salt
0.5 teaspoon
Salt
Black pepper
0.25 teaspoon
Black pepper

Istruzioni

1

Preheat the oven to 180°C (350°F).

2

Wash the chicory, remove any tough outer leaves, and cut it into pieces.

3

In a pan, heat the olive oil over medium heat and sauté the chopped onion until translucent.

4

Add the chicory and ham to the pan, and cook for about 5-7 minutes until the chicory is tender.

5

Season with salt and pepper, then transfer the mixture into a baking dish.

6

Layer the light cheese on top of the chicory and ham mixture.

7

Place the slices of bread on top of the cheese to create a crust.

8

Bake in the preheated oven for about 20 minutes or until the top is golden brown.

9

Remove from the oven, let cool slightly, then serve warm.

Valori nutrizionali

380 kcal Calorie
26 g Proteine
22 g Carboidrati
5 g Fibre
5 g Zuccheri
16 g Grassi
6 g Grassi saturi
1.1 g Sale

FAQ

What is chicory and why is it in this casserole?
Chicory is a leafy vegetable rich in inulin, a prebiotic fiber. It adds fiber, a mild bitter note, and a nice texture to the dish.
Is this casserole low in fat?
Yes. It uses lean ham and light cheese to keep the fat relatively lower than traditional versions. You can lower it further by using less cheese or leaner ingredients.
Can I make it vegetarian or vegan?
Yes. Omit the ham or replace it with beans, lentils, or tofu; use plant-based cheese if needed.
How should I store and reheat leftovers?
Cool, then store in an airtight container in the fridge for 2–3 days. Reheat until steaming hot. Leftovers can be frozen for longer storage.
Can I freeze it before or after baking?
Yes. You can freeze the casserole before baking or after baking; thaw overnight in the fridge and reheat thoroughly.
How long does it take to prepare and cook?
The recipe is meant to be quick for weeknights; exact times vary, but plan for about 30–60 minutes total.
What should I serve it with?
A side of vegetables or a green salad helps boost fiber and variety.
Does chicory provide health benefits?
Chicory contains inulin, a prebiotic fiber; it can support gut bacteria as part of a fiber-rich diet.
Is this gluten-free?
Chicory, ham, and light cheese are naturally gluten-free; check any added sauces or thickeners and choose gluten-free labels if needed.
Can I adapt the recipe for kids or picky eaters?
Yes. Use milder cheese, reduce salt, chop chicory finely, or mix in flavors kids already like; cut portions into smaller pieces.