Recipe description
June 26, 2026
Air fryer chicken breast with bell pepper
Air fryer chicken with bell pepper: a fiber-friendly, gut-friendly weeknight option.
High Protein
Easy Recipe
30 Minute Meal
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: tree_nut
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients:
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in protein from lean chicken and fiber from bell peppers.
- Colorful plant foods add polyphenols and dietary diversity.
- Balanced with simple seasonings and a light olive oil coating for flavor without heaviness.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chicken, breast
2
piece
Bell Pepper
1
piece
Oil, olive
2
tablespoon
Garlic
2
clove
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Preheat the air fryer to 380°F (193°C).
2
In a bowl, combine olive oil, minced garlic, salt, and black pepper to create a marinade.
3
Add the chicken breast to the marinade and coat well. Let it marinate for 10 minutes.
4
Slice the bell pepper into thin strips.
5
Place the marinated chicken in the air fryer basket and cook for 15 minutes.
6
After 15 minutes, add the bell pepper strips to the basket and cook for an additional 5 minutes.
7
Remove the chicken and bell peppers from the air fryer and serve.
More Recipes For Your Gut
Nutrition
325 kcal
Calories
47 g
Protein
8 g
Carbohydrates
3 g
Fiber
5 g
Sugar
9 g
Fat
2 g
Saturated fat
0.7 g
Salt
FAQ
What temperature and how long should I air-fry the chicken and peppers?
Air-fry at 180°C–190°C (350°F–375°F) for about 10–15 minutes, flipping halfway, until the chicken reaches 74°C (165°F) inside and the bell peppers are tender.
How do I know when the chicken is safely cooked?
Use a meat thermometer; the internal temperature should be 74°C (165°F). Juices should run clear.
Can I use other proteins?
Yes. You can swap chicken for turkey breast or thin chicken thighs; adjust the cooking time as needed.
Is this gluten-free and dairy-free?
Yes, as written it is gluten-free and dairy-free if you use gluten-free seasonings and avoid dairy in any additions.
How should I store leftovers and reheat?
Cool the food, store in an airtight container in the fridge for 3–4 days. Reheat to 74°C (165°F) in the air fryer or microwave.
Can I customize the flavors?
Yes. Change spices: garlic powder, paprika, Italian herbs; add lemon zest or chili flakes and adjust salt to taste.
How can I prevent the chicken from drying out?
Use uniform thickness, pat dry, use a light amount of oil, monitor time, and let the meat rest for 3–5 minutes after cooking.
What are the nutritional benefits?
Lean chicken provides protein; peppers add fiber and polyphenols. Exact values depend on portion size and oil used.
Can I meal-prep or freeze this?
Yes. Cook, cool, store in the fridge for 3–4 days or freeze for longer. Reheat until hot throughout.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.