Recipe description
September 26, 2026
Blood Sugar Friendly Chicken Lentil Salad
A protein-rich lentil salad with fiber for balanced, gut-friendly everyday eating.
Blood Sugar Friendly
High Fiber
Protein Rich
86%
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, sulfites
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: histamine
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 fiber from lentils and a variety of vegetables.
- Combines protein, legumes, olive oil, and fresh produce for a balanced meal.
- Includes colorful plants, parsley, onion, and pepper to add dietary variety and polyphenols.
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
200
piece
Lentils
1
cup
Lettuce
1
bowl
Cherry tomatoes
1
cup
Cucumber
1
piece
Onion, red
1
piece
Parsley
2
tablespoon
Oil, olive
2
tablespoon
Lemon juice
1
teaspoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Instructions
1
Rinse the lentils and simmer in water until tender, about 20 minutes. Drain well and let cool slightly.
2
Season the chicken breast with salt and black pepper.
3
Heat olive oil in a pan over medium heat and cook the chicken until golden and cooked through, about 6-8 minutes per side. Rest, then slice.
4
Dice the cucumber, thinly slice the red onion, and halve the cherry tomatoes.
5
Tear the lettuce into bite-sized pieces and roughly chop the parsley.
6
In a large bowl, combine the lentils, vegetables, lettuce, and parsley.
7
Drizzle with olive oil and lemon juice, then toss everything together.
8
Divide the salad between two plates and top with the sliced chicken. Serve immediately.
More Recipes For Your Gut
Nutrition
610 kcal
Calories
43 g
Protein
62 g
Carbohydrates
17 g
Fiber
9 g
Sugar
23 g
Fat
4 g
Saturated fat
2.4 g
Salt
FAQ
How many servings does this chicken lentil salad make?
The recipe makes two servings.
How long does this salad take to prepare?
Allow about 30–35 minutes, including cooking the lentils and chicken.
How do I know when the chicken is fully cooked?
Cook until no longer pink in the center and the thickest part reaches 75°C. Rest it briefly before slicing.
Can I use canned or pre-cooked lentils?
Yes. Drain and rinse them well, then use about one cup in place of the cooked lentils.
Can I make this salad ahead of time?
Yes. Prepare the lentils, chicken, and vegetables ahead, refrigerate them promptly, and add the dressing just before serving.
How long can I keep the salad in the refrigerator?
Store it in a covered container and eat it within 1–2 days. Refrigerate leftovers within two hours of cooking.
Is this salad suitable for a blood sugar-conscious eating pattern?
It combines protein, fiber, vegetables, and lentils, but individual blood glucose responses vary. Portion size and personal dietary needs still matter.
Can I serve the salad warm or cold?
Both work well. Let the cooked lentils cool slightly, or chill all the ingredients before assembling.
What ingredients can I substitute?
Try rocket or spinach instead of lettuce, or use cooked beans instead of lentils. Keep substitutions similar in texture and quantity.
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.