Recipe description
October 1, 2026
High-Protein High-Fiber Chicken Lentil Breakfast Bowl
A protein-rich, fiber-forward breakfast bowl to support digestion and everyday balance.
High Fiber
High Protein
Protein Rich
84%
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
- Rich in fiber and prebiotic carbohydrates from red lentils, onion, garlic, and spinach.
- Balanced with substantial protein, healthy fats, and slow-digesting legumes.
- Includes polyphenol-containing olive oil, spices, lemon, and colorful plant foods.
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
Red lentils
0.75
cup
Chicken, breast
2
piece
Egg
2
piece
Spinach
2
tablespoon
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Seed, cumin
1
tablespoon
Paprika powder
1
teaspoon
Lemon
1
piece
Greek yogurt
0.5
bowl
Salt
0.5
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Rinse the red lentils, then simmer them in 1.5 cups of water for 15-20 minutes until soft and the liquid is mostly absorbed. Season lightly with salt and set aside, covered.
2
Dice the onion and mince the garlic. Heat 1 tablespoon of olive oil in a skillet over medium heat and sauté for 3-4 minutes until softened and fragrant.
3
Cut the chicken breast into bite-sized pieces. Season with cumin, paprika powder, salt, and black pepper.
4
Add the seasoned chicken to the skillet and cook for 6-8 minutes, stirring occasionally, until golden and cooked through.
5
Stir the spinach into the skillet and cook for 1-2 minutes until just wilted. Remove from heat.
6
Fry the eggs in a separate non-stick pan with the remaining olive oil until the whites are set but the yolks are still runny, about 3 minutes.
7
Divide the cooked lentils between two bowls. Top with the chicken and spinach mixture, then place a fried egg on each bowl.
8
Add a spoonful of Greek yogurt to each bowl, squeeze over fresh lemon juice, and finish with an extra grind of black pepper. Serve warm.
More Recipes For Your Gut
Nutrition
700 kcal
Calories
57 g
Protein
44 g
Carbohydrates
12 g
Fiber
7 g
Sugar
thirty g
Fat
6 g
Saturated fat
1.4 g
Salt
FAQ
How many servings does this chicken lentil breakfast bowl make?
The recipe makes 2 servings.
How long do the lentils need to cook?
Simmer rinsed red lentils in 1.5 cups of water for 15–20 minutes, until soft and most of the water is absorbed.
How can I tell when the chicken is fully cooked?
The chicken should be golden on the outside and cooked through, with no pink center. For food safety, its internal temperature should reach 75°C.
Can I prepare this breakfast bowl ahead of time?
Yes. Cook the lentils and chicken mixture ahead, refrigerate them promptly, and add freshly cooked eggs and yogurt when serving.
How should I store leftovers?
Store the lentils and chicken in separate airtight containers in the refrigerator for up to 3 days. Keep the egg and yogurt separate when possible.
Can I use green or brown lentils instead of red lentils?
Yes, but cooking times may vary. Green or brown lentils usually remain firmer and may need more water and a longer cooking time.
What can I use instead of Greek yogurt?
You can use plain natural yogurt, dairy-free unsweetened yogurt, or omit it. Choose an option that suits your dietary needs.
Is this recipe suitable for a gluten-free diet?
The listed ingredients are naturally gluten-free, but check product labels for cross-contamination if you need to avoid gluten strictly.
Can I make this recipe without eggs?
Yes. Simply omit the eggs or replace them with an additional portion of lentils, cooked beans, or another protein-rich ingredient.
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