Recipe description
June 19, 2026
Broccoli mash with smoked chicken
Creamy broccoli mash with smoked chicken for gentle digestion.
High Fiber
Antioxidant Rich
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.
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Takes about 2 minutes.
Why this recipe fits you
- High in fiber from broccoli and accompanying vegetables, supporting gut health.
- Balanced with smoked chicken providing protein and a gentle texture.
- Plant-forward with polyphenol-rich broccoli and simple, minimally processed ingredients.
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
Broccoli
2
cup
Smoked chicken
200
gram
Oil, olive
2
tablespoon
Salt
1
teaspoon
Pepper
0.5
teaspoon
Cream
50
ml
Instructions
1
Steam the broccoli until tender, about 5-7 minutes.
2
In a bowl, combine the steamed broccoli with olive oil, salt, and pepper.
3
Mash the mixture until you achieve a creamy consistency.
4
Shred the smoked chicken and fold it into the broccoli mash.
5
Stir in the cream for added richness and serve warm.
More Recipes For Your Gut
Nutrition
520 kcal
Calories
34 g
Protein
28 g
Carbohydrates
8 g
Fiber
5 g
Sugar
22 g
Fat
5 g
Saturated fat
1.1 g
Salt
FAQ
Is this broccoli mash with smoked chicken gluten-free?
It can be gluten-free if you use gluten-free ingredients and avoid gluten-containing thickeners or sauces. Check the ingredients you use.
Can I make this dairy-free or lactose-free?
Yes—substitute dairy with non-dairy alternatives (plant-based milk/cream) and use oil or dairy-free butter.
How many servings does this yield?
The article doesn’t specify servings; adjust portions to your needs (usually 2–4 depending on portion size).
Is the smoked chicken spicy or just smoky?
It adds smoky flavor; it isn’t inherently spicy unless you add chili or hot sauce.
How can I make the texture extra smooth?
For a very creamy mash, blend briefly in a blender or use a hand blender and add a little liquid if needed.
Can I freeze leftovers?
Yes, leftovers can be frozen; reheat gently and note that texture may change slightly.
What are the main health benefits of this dish?
Broccoli provides fiber and polyphenols; chicken provides protein, making a fiber-rich, balanced meal.
Can I swap broccoli for another vegetable?
You can try cauliflower or green peas for a similar mash, but flavor and texture will differ.
What would pair well with this dish?
A simple salad, whole grains, or a light side like quinoa or brown rice.
Is this dish suitable for a low-carb diet?
It can fit a lower-carb plan depending on portion size and any added starches.
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