Recipe description
June 29, 2026
Chicken skewers with light peanut sauce
Tender chicken skewers with light peanut sauce for gut-friendly meals
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.
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: wheat, egg, tree_nut, soy, peanut, sulfites
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, histamine
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
- Lean chicken provides protein with minimal fat, supporting balanced meals.
- Peanuts and spices contribute fiber and polyphenols.
- Light peanut sauce offers flavor without heaviness, suitable for a weekly rotation.
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
400
gram
Peanut butter
2
tablespoon
Soy sauce
1
tablespoon
Lime juice
1
tablespoon
Garlic
2
clove
Capsicum, red
1
piece
vegetable skewers
4
piece
Instructions
1
Cut the chicken breast into cubes.
2
In a bowl, mix peanut butter, soy sauce, lime juice, minced garlic, and a little water to create a light sauce.
3
Thread the chicken cubes and red bell pepper pieces onto the skewers.
4
Brush the skewers with the peanut sauce and let marinate for at least 30 minutes.
5
Grill or broil the skewers until the chicken is cooked through, about 10-15 minutes.
6
Serve the skewers with the remaining peanut sauce on the side.
More Recipes For Your Gut
82% Gut Health
90% Gut Health
87% Gut Health
78% Gut Health
88% Gut Health
88% Gut Health
Nutrition
380 kcal
Calories
30 g
Protein
18 g
Carbohydrates
4 g
Fiber
6 g
Sugar
18 g
Fat
4 g
Saturated fat
0.9 g
Salt
FAQ
Does this recipe contain peanuts, and is it safe for someone with a peanut allergy?
Yes, the sauce contains peanuts. It isn’t suitable for peanut allergy. You can make a peanut-free sauce using sunflower seed butter, but the flavor will change.
What is the recommended cooking method and how do I ensure the chicken is cooked safely?
Grill or broil until the internal temperature reaches 74°C (165°F).
How long should I cook the skewers?
About 8–12 minutes total, turning once or twice.
How should I store leftovers?
Refrigerate within 2 hours; store in an airtight container for 3–4 days; reheat until steaming hot.
Can I freeze the skewers or the sauce?
Uncooked skewers can be frozen up to 3 months; cooked leftovers 2–3 months; thaw in the fridge before cooking or reheating.
What sides do you recommend to boost fiber and plant variety?
Serve with colorful vegetables and a fiber-rich grain like quinoa, brown rice, or bulgur.
Is the sauce really light, and how can I keep it light?
Yes, it’s lighter than many peanut sauces. Use less peanut butter, low-sodium soy sauce, lime, and water; adjust to taste.
Is this recipe gluten-free?
It can be gluten-free if you use gluten-free soy sauce (tamari) and check all ingredients.
Can I substitute chicken with another protein?
Yes, shrimp, firm tofu, or lean pork work; cooking times will vary.
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.