Recipe description
June 20, 2026
Chicken breast with carrot and onion mash vegetables
Fiber-friendly chicken with carrot and onion mash for gentle digestion.
High Protein
Protein Rich
92%
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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Overall
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We found the following allergens in the recipe ingredients: tree_nut, milk
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from carrot and onion mash alongside lean chicken for balanced nutrition.
- Includes colorful vegetables that contribute polyphenols and plant diversity.
- Simple, quick prep with olive oil finish supports practical gut-friendly meals.
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
Carrot
4
piece
Onion
1
piece
Butter
3
teaspoon
Milk, whole
0.25
glass
Salt
1
teaspoon
Instructions
1
Season the chicken breasts with salt and black pepper.
2
Heat one tablespoon of olive oil in a skillet over medium heat.
3
Cook the chicken breasts for 6-7 minutes on each side or until fully cooked.
4
While the chicken is cooking, peel and chop the carrots and onion.
5
In a pot, bring water to a boil, add the carrots and onion, and cook until tender, about 15 minutes.
6
Drain the vegetables and return them to the pot, adding the remaining tablespoon of olive oil.
7
Mash the carrots and onion together until smooth, and season with salt.
8
Serve the chicken on a plate with a generous portion of the carrot and onion mash.
Nutrition
396 kcal
Calories
55 g
Protein
17 g
Carbohydrates
4 g
Fiber
10 g
Sugar
11 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
What is the best method to cook the chicken breast to stay juicy?
Sear the chicken in a hot pan to color, then finish gently by baking or simmering until the internal temperature reaches 74°C (165°F).
How many servings does this recipe yield?
About 2 portions (adjust based on your portion sizes).
Can I substitute chicken with turkey or fish?
Yes, turkey breast or white fish work; cooking times may vary.
Is the carrot and onion mash dairy-free and gluten-free?
Yes, use dairy-free butter or olive oil and ensure any thickeners are gluten-free; onions and carrots are naturally gluten-free.
How can I make this dish ahead for meal prep?
Cook the chicken and mash separately, cool, and store in airtight containers for up to 3 days; reheat gently.
What herbs pair well with this dish?
Parsley, thyme, rosemary, and chives pair nicely; add fresh herbs after cooking.
How can I adjust the recipe for a lighter calorie option?
Use less olive oil, choose lean chicken, increase the veg-to-purée ratio, skip butter, and use water or stock to mash.
Are onions and carrots good for digestion?
Onions contain inulin (a prebiotic) that can support gut bacteria; carrots provide fiber and polyphenols; tolerance varies by person.
What cooking equipment do I need?
A skillet, an oven-safe pan or baking sheet, a blender or masher, plus a knife and cutting board.
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