Recipe description
July 26, 2026
Grilled chicken with lemon and rosemary
A bright, gut-friendly option with citrus, herbs, and lean protein.
78%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Lean protein supports satiety and gut-friendly meals.
- Herbs and lemon provide polyphenols and aroma with minimal processing.
- Pairs well with fiber-rich sides to boost dietary diversity.
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
Lemon
1
piece
Rosemary
2
tablespoon
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat grill to medium-high heat.
2
Pat chicken breasts dry and season both sides with salt, black pepper, and olive oil.
3
Finely chop rosemary and rub it onto the chicken breasts along with lemon zest.
4
Grill chicken for 6-7 minutes per side, or until internal temperature reaches 165°F (74°C).
5
Remove from grill, let rest for 5 minutes, then slice and serve with lemon wedges.
More Recipes For Your Gut
Nutrition
406 kcal
Calories
53 g
Protein
3 g
Carbohydrates
1 g
Fiber
2 g
Sugar
38 g
Fat
9 g
Saturated fat
0.8 g
Salt
FAQ
Can I bake this instead of grilling?
Yes. Bake at 200°C (400°F) for about 20–25 minutes, or until the thickest piece reaches 74°C (165°F). Let rest 5 minutes before slicing.
How should I store leftovers?
Refrigerate in an airtight container within 2 hours of cooking and use within 2–3 days.
Can I marinate the chicken ahead?
Yes, you can marinate for 2–4 hours in the fridge before cooking.
Is this gluten-free?
Yes, the ingredients are naturally gluten-free. Avoid cross-contamination with gluten-containing foods.
How can I make this more gut-friendly?
Serve with high-fiber sides like roasted vegetables, whole grains, or legumes; vary vegetables across the week.
What heat level should I grill at?
Medium-high heat on the grill.
Can I substitute chicken thighs?
Yes, you can use chicken thighs. They may need a few extra minutes; ensure 74°C internal.
How do I know when the chicken is cooked?
Check with a meat thermometer: internal temperature should reach 74°C (165°F) in the thickest part.
Are there substitutions for lemon or rosemary if I don’t have them?
You can use lime instead of lemon and thyme instead of rosemary, but flavor will change.
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