Recipe description
June 21, 2026
Healthy chicory casserole with ham and light cheese
A cozy, fiber-rich chicory casserole that supports gentle digestion.
High Fiber
82%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chicory, which provides inulin to support gut bacteria.
- Balanced protein from ham and light cheese to promote satiety.
- Easy weeknight bake that can pair with a vegetable side for more plant variety.
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
Chicory
4
piece
Ham, cooked
6
slice
Cheese, young
6
slice
Milk, low fat
1
glass
Egg
3
piece
Butter
6
teaspoon
Bread-crumbs
0.5
cup
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat the oven to 180°C (350°F).
2
Wash the chicory, remove any tough outer leaves, and cut it into pieces.
3
In a pan, heat the olive oil over medium heat and sauté the chopped onion until translucent.
4
Add the chicory and ham to the pan, and cook for about 5-7 minutes until the chicory is tender.
5
Season with salt and pepper, then transfer the mixture into a baking dish.
6
Layer the light cheese on top of the chicory and ham mixture.
7
Place the slices of bread on top of the cheese to create a crust.
8
Bake in the preheated oven for about 20 minutes or until the top is golden brown.
9
Remove from the oven, let cool slightly, then serve warm.
Nutrition
380 kcal
Calories
26 g
Protein
22 g
Carbohydrates
5 g
Fiber
5 g
Sugar
16 g
Fat
6 g
Saturated fat
1.1 g
Salt
FAQ
What is chicory and why is it in this casserole?
Chicory is a leafy vegetable rich in inulin, a prebiotic fiber. It adds fiber, a mild bitter note, and a nice texture to the dish.
Is this casserole low in fat?
Yes. It uses lean ham and light cheese to keep the fat relatively lower than traditional versions. You can lower it further by using less cheese or leaner ingredients.
Can I make it vegetarian or vegan?
Yes. Omit the ham or replace it with beans, lentils, or tofu; use plant-based cheese if needed.
How should I store and reheat leftovers?
Cool, then store in an airtight container in the fridge for 2–3 days. Reheat until steaming hot. Leftovers can be frozen for longer storage.
Can I freeze it before or after baking?
Yes. You can freeze the casserole before baking or after baking; thaw overnight in the fridge and reheat thoroughly.
How long does it take to prepare and cook?
The recipe is meant to be quick for weeknights; exact times vary, but plan for about 30–60 minutes total.
What should I serve it with?
A side of vegetables or a green salad helps boost fiber and variety.
Does chicory provide health benefits?
Chicory contains inulin, a prebiotic fiber; it can support gut bacteria as part of a fiber-rich diet.
Is this gluten-free?
Chicory, ham, and light cheese are naturally gluten-free; check any added sauces or thickeners and choose gluten-free labels if needed.
Can I adapt the recipe for kids or picky eaters?
Yes. Use milder cheese, reduce salt, chop chicory finely, or mix in flavors kids already like; cut portions into smaller pieces.
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