Recipe description
June 20, 2026
Chicken stir-fry with Brussels sprouts
A quick chicken stir-fry with Brussels sprouts for gentle gut health
Protein Rich
High Fiber
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.
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Overall
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We found the following allergens in the recipe ingredients: soy, tree_nut, sesame, egg, peanut
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Takes about 2 minutes.
Why this recipe fits you
- Brussels sprouts provide fiber and polyphenols that support gut health.
- Lean chicken delivers protein to balance meals without excessive fat.
- Quick stir-fry method preserves texture and makes this a practical weeknight option.
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
Brussels sprout
3
cup
Soy sauce
6
teaspoon
Oil, sesame
1
tablespoon
Garlic
3
piece
Ginger
0.06
cup
Cornstarch
1
tablespoon
Instructions
1
Start by slicing the chicken breast into thin strips.
2
Rinse the Brussels sprouts and cut them in half.
3
Heat the olive oil in a large pan or wok over medium-high heat.
4
Add the sliced chicken and cook until browned and cooked through, about 5-7 minutes.
5
Add minced garlic to the pan and sauté for about 1 minute until fragrant.
6
Add the Brussels sprouts, soy sauce, salt, and black pepper, stirring well.
7
Cook for an additional 5-7 minutes until the Brussels sprouts are tender but still crisp.
8
Serve immediately, optionally over a bed of rice or grains.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
28 g
Protein
18 g
Carbohydrates
6 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
Is this dish gluten-free?
It can be gluten-free depending on the sauce. Use gluten-free soy sauce or tamari and check the ingredients.
Can I use chicken thighs instead of chicken breasts?
Yes. Thighs are juicier; adjust the cooking time accordingly.
What if I don’t like Brussels sprouts?
Swap in other fiber-rich vegetables like broccoli, green beans, or snap peas; keep cooking times but monitor texture.
How long does it take to cook?
About 15–20 minutes from start to finish.
What should I serve it with?
Serve on its own or with a simple grain such as rice, quinoa, or millet.
How should I store leftovers?
Refrigerate in an airtight container for 2–3 days; reheat gently.
Can I make this ahead?
You can prep ingredients in advance, but it’s best served fresh; leftovers keep in the fridge.
Is this dish gut-friendly?
It provides fiber from vegetables and lean protein; pair with whole grains for variety and limit added salt.
What common allergens should I watch for?
Contains chicken; if using soy sauce, it contains soy; sesame oil may be used—choose gluten-free/soy-free options if needed.
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