Recipe description
June 24, 2026
Bulgur with chicken and leek
Comforting bulgur with chicken and leek that supports gentle digestion and gut-friendly fiber.
High Protein
82%
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: egg
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: gluten
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 bulgur and leek, supporting steady digestion.
- Plant diversity with grain and vegetables provides prebiotic fibers and polyphenols.
- Balanced with lean chicken protein and slow-digesting carbs.
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
Bulgur
1
cup
Chicken, breast
2
pieces
Leek
1
piece
Olive oil
2
tablespoons
Salt
1
teaspoon
Pepper
1
teaspoon
Water
2
cups
Instructions
1
Rinse bulgur under cold water and drain.
2
In a medium pot, heat olive oil over medium heat.
3
Add chopped leek and sauté until soft.
4
Add chicken pieces and cook until browned on all sides.
5
Add bulgur, water, salt, and pepper to the pot. Stir to combine.
6
Bring to a boil, cover, and reduce heat to low. Cook for about 12-15 minutes until bulgur is tender.
7
Remove from heat and let sit for 5 minutes before serving.
More Recipes For Your Gut
Nutrition
520 kcal
Calories
33 g
Protein
60 g
Carbohydrates
7 g
Fiber
5 g
Sugar
14 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
What is bulgur and what are its nutritional benefits?
Bulgur is cracked, partially cooked wheat. It’s a fiber-rich grain that helps digestion and provides steady energy, pairing well with lean chicken for a balanced meal; leek adds mild sweetness and prebiotic fiber.
Is bulgur with chicken and leek gluten-free?
No. Bulgur contains gluten, so this dish isn’t gluten-free unless you substitute gluten-free grains.
How should I store leftovers and reheat?
Refrigerate leftovers in a covered container for 3–4 days. Reheat on the stove or in the microwave until steaming hot.
Can I substitute chicken with another protein?
Yes. You can use turkey, shrimp, tofu, tempeh, or chickpeas; adjust cook times and ensure the protein is cooked through.
What vegetables can I add?
Add vegetables like carrot, spinach, bell pepper, mushrooms, or zucchini; add leafy greens toward the end so they stay bright.
How long does it take and what are the key steps?
About 25–35 minutes total. Steps: sauté leek, add protein, add bulgur and liquid, simmer until bulgur is tender and the protein is cooked.
What are good seasoning options?
Try lemon zest or juice, fresh herbs (parsley, dill), paprika, thyme, black pepper, and salt to taste.
How should I portion this for a balanced meal?
A typical portion is about 1 cup cooked bulgur, 3–4 oz cooked chicken, plus a generous side of vegetables.
Can I freeze this dish?
Yes. Freeze in airtight containers for up to 2–3 months; reheat until hot through.
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.