Recipe description
September 25, 2026
Gentle Digestion Chicken Quinoa Bowl
A balanced, fiber-conscious bowl with satisfying chicken and nourishing quinoa
Gentle on Digestion
High Protein
Gluten Free
78%
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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Takes about 2 minutes.
Why this recipe fits you
- Balanced with lean protein, quinoa, vegetables, and olive oil.
- Includes several colorful plant foods, herbs, and whole-grain quinoa for dietary variety.
- Provides fiber and protein with limited added sugar and minimally processed ingredients.
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
Quinoa
0.5
cup
Oil, olive
1
tablespoon
Carrot
1
piece
Cucumber
1
piece
Cherry tomatoes
0.5
cup
Lemon juice
1
teaspoon
Garlic
1
clove
Parsley
2
tablespoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Water
1
cup
Instructions
1
Rinse the quinoa under cold water, then combine with 1 cup water in a small pot. Bring to a boil, reduce heat, cover, and simmer for 12–15 minutes until the water is absorbed. Fluff with a fork.
2
Pat the chicken breasts dry and season with salt, black pepper, minced garlic, and lemon juice.
3
Heat olive oil in a skillet over medium heat. Cook the chicken for 5–6 minutes per side until golden and cooked through (74°C / 165°F internal temperature). Rest for a few minutes, then slice.
4
Grate the carrot, slice the cucumber, and halve the cherry tomatoes.
5
Assemble the bowls with a base of quinoa, topped with sliced chicken and the fresh vegetables.
6
Drizzle with a little extra olive oil if desired, finish with chopped parsley, and serve warm.
More Recipes For Your Gut
Nutrition
495 kcal
Calories
58 g
Protein
31 g
Carbohydrates
5 g
Fiber
6 g
Sugar
14 g
Fat
3 g
Saturated fat
3.0 g
Salt
FAQ
How many servings does this chicken quinoa bowl make?
The recipe makes 2 servings.
How do I cook the quinoa for this recipe?
Rinse ½ cup quinoa, combine it with 1 cup water, simmer covered for 12–15 minutes, then fluff with a fork.
What temperature should the chicken reach?
Cook the chicken until its thickest part reaches 74°C (165°F). Let it rest briefly before slicing.
Can I use another grain instead of quinoa?
Yes. Couscous, rice, or bulgur can work, but adjust the liquid and cooking time according to the package instructions.
Can I prepare this bowl ahead of time?
Yes. Cook the quinoa and chicken ahead, refrigerate them promptly in airtight containers, and add the fresh vegetables just before serving.
How should I store leftovers?
Refrigerate leftovers promptly and use them within 2–3 days. Reheat the chicken and quinoa thoroughly, and discard food left at room temperature for too long.
Is this recipe suitable for a gluten-free diet?
The listed ingredients are naturally gluten-free, but check product labels for possible cross-contamination if strict avoidance is needed.
Is this bowl suitable for sensitive digestion?
It may feel simple for some people, but tolerance varies. Garlic, raw vegetables, and fiber can cause discomfort for some; adjust portions or ingredients as needed.
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