Recipe description
June 28, 2026
Meal prep chicken with brown rice and broccoli
Batch-friendly chicken, brown rice, and broccoli for gut-friendly lunches.
Meal Prep Friendly
Batch Cooking
Easy Recipe
88%
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
- High fiber from brown rice and broccoli supports gut health.
- Balanced with lean protein and complex carbohydrates for steady energy.
- Batch cooking makes gut-friendly meals easy to prep ahead.
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
Rice, brown
1
cup
Broccoli
2
cup
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Preheat your oven to 375°F (190°C).
2
Season the chicken breasts with salt and black pepper.
3
Heat olive oil in a pan over medium heat and sear the chicken breasts until golden brown on both sides.
4
Transfer the seared chicken to the oven and bake for 20-25 minutes or until fully cooked.
5
In the meantime, cook the brown rice according to package instructions.
6
Steam or boil the broccoli until tender, about 5-7 minutes.
7
Once the chicken is done, let it rest for a few minutes before slicing.
8
Serve sliced chicken with brown rice and broccoli.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
28 g
Protein
40 g
Carbohydrates
6 g
Fiber
5 g
Sugar
8 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
Is this dish suitable for weekly meal prep?
Yes. It’s well suited for batch cooking. Store in airtight containers in the fridge for 3–4 days. You can freeze it for longer (about 2–3 months). Reheat until steaming hot, to at least 74°C.
What portion size should I aim for?
A typical meal is about 100–120 g of cooked chicken, 90–150 g of cooked brown rice, and about 1 cup of broccoli florets.
What are good substitutes if I’m vegetarian or dairy-free?
Use plant proteins like chickpeas, lentils, tofu, or tempeh. For dairy-free, avoid butter or dairy sauces; use olive oil and herbs.
How should I store and thaw if I freeze?
Freeze in airtight containers or bags. Thaw in the fridge overnight before reheating.
How can I reheat without drying out?
Reheat gently—microwave with a splash of water, or warm in a skillet with a little water and a lid, until heated through.
Is this dish gluten-free?
The core ingredients are gluten-free. Check seasonings and sauces; use gluten-free soy sauce or tamari if needed.
How do I know the chicken is cooked safely?
Use a meat thermometer; aim for an internal temperature of at least 74°C. Don’t rely on color alone.
How can I flavor it without adding too much salt?
Use herbs and spices, lemon juice, garlic, and pepper. Choose low-sodium sauces or make your own.
Can I customize with different vegetables or grains?
Yes—swap broccoli for other vegetables, and brown rice for quinoa, barley, or bulgur (check gluten if needed).
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