Recipe description
October 2, 2026
Blood Sugar Friendly Chicken Lentil Tray Bake
A hearty chicken and lentil tray bake with satisfying fiber for everyday balance.
Blood Sugar Friendly
High Fiber
Protein Rich
84%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils, vegetables, and spinach.
- Combines protein, olive oil, and slow-digesting carbohydrates for a balanced meal.
- Includes colorful plant foods, garlic, onion, and paprika for 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, thigh
4
piece
Lentils
6
tablespoon
Onion, red
1
piece
Garlic
2
clove
Capsicum, red
1
piece
Tomato, cherry
1
cup
Vegetable broth
2
cup
Oil, olive
2
tablespoon
Paprika powder
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.5
teaspoon
Spinach
2
tablespoon
Instructions
1
Preheat the oven to 200°C (400°F).
2
Rinse the lentils and drain well.
3
Cut the red onion into wedges, slice the red capsicum, and halve the cherry tomatoes.
4
Pat the chicken thighs dry and rub them with olive oil, paprika powder, salt, and black pepper.
5
Spread the lentils, onion, capsicum, tomatoes, and garlic cloves in a large baking tray and pour the vegetable broth over them.
6
Place the seasoned chicken thighs on top of the vegetables and lentils.
7
Bake for 35-40 minutes, until the chicken is golden and cooked through and the lentils are tender.
8
Stir the spinach through the tray during the last 2 minutes so it just wilts.
9
Rest for 5 minutes, adjust seasoning, and serve warm straight from the tray.
More Recipes For Your Gut
Nutrition
660 kcal
Calories
48 g
Protein
43 g
Carbohydrates
12 g
Fiber
9 g
Sugar
36 g
Fat
9 g
Saturated fat
1.8 g
Salt
FAQ
How many servings does this chicken and lentil tray bake make?
It makes 2 servings.
What type of lentils should I use?
Use rinsed, uncooked green or brown lentils. Cooking times can vary, so check that they are tender before serving.
Can I use cooked lentils instead?
Yes. Use less broth and add the cooked lentils later in the bake so they do not become mushy.
How do I know when the chicken is cooked?
The chicken should be golden and reach an internal temperature of 75°C in the thickest part, with no pink meat.
Can I use chicken breasts instead of thighs?
Yes, but chicken breasts are leaner and can dry out. Check them early and remove them when they reach 75°C.
Can I prepare this tray bake in advance?
You can chop the vegetables and season the chicken ahead of time. Keep everything refrigerated and bake within 24 hours.
How should I store leftovers?
Cool leftovers promptly, refrigerate them in a covered container, and use them within 2 to 3 days. Reheat until piping hot.
Is this recipe suitable for a blood sugar-conscious meal plan?
It combines chicken, lentils, vegetables, and fiber-rich ingredients without added sugar. Individual blood glucose responses vary, so portion size and personal dietary advice matter.
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