Recipe description
Published on: June 10, 2026
High Protein
High Fiber
Ingredients
Chicken, breast
1
piece
Quinoa
3
serving spoon
Cabbage, white
1
bowl
Carrot
1
piece
Soy sauce
2
teaspoon
Sesame oil
1
teaspoon
Instructions
1
Rinse the quinoa under cold water and then cook it according to package instructions.
2
Season the chicken breasts with salt and pepper, then grill or pan-fry them until fully cooked.
3
Shred the cabbage into thin strips.
4
In a large bowl, combine cooked quinoa, shredded cabbage, chopped parsley, and olive oil.
5
Slice the cooked chicken and serve it on top of the quinoa and cabbage mixture.
6
Drizzle with additional olive oil if desired, and serve warm.
Nutrition
520 kcal
Calories
32 g
Protein
40 g
Carbohydrates
7 g
Fiber
7 g
Sugar
18 g
Fat
4 g
Saturated fat
0.9 g
Salt
Why this recipe fits you
- Rich in fiber from quinoa and cabbage.
- Balanced with lean chicken and whole grains for steady digestion.
- Colorful vegetables provide polyphenols and flavor.
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.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
FAQ
Is this recipe gluten-free?
Yes, if you use plain quinoa and make sure dressings are gluten-free; rinse the quinoa to remove any saponins.
Can I swap chicken for tofu or beans?
Yes, substitute with firm tofu or legumes; adjust cooking times accordingly.
How many servings does this make?
Typically 2 servings; scale the quantities if you need more.
How should I store leftovers?
Refrigerate in an airtight container for up to 3 days; keep dressing separate if possible.
What’s a quick dressing I can use?
A light lemon–olive oil dressing works well: 2 tbsp olive oil, 1 tbsp lemon juice, a pinch of salt and pepper.
Can I meal-prep this bowl?
Yes, cook the components ahead and refrigerate; assemble the bowls before serving or keep components separate.
How do I cook quinoa and chicken perfectly?
Quinoa: rinse and simmer with a 2:1 water-to-quinoa ratio for about 15 minutes. Chicken: pan-sear 6–8 minutes per side or bake 20–25 minutes at 200°C, until internal temperature reaches 75°C (165°F).
Is this suitable for low-sodium diets?
Yes, choose low-sodium chicken and limit added salt; use herbs and spices for flavor.
What variations boost fiber or nutrition?
Add extra cabbage or kale, shredded carrot, or beans to increase fiber; keep quinoa as the base and add herbs for flavor.
Are there common allergens in this dish?
It contains chicken and may include dairy in some dressings; for a dairy-free version, use an olive-oil dressing.
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