Recipe description
June 28, 2026
Meal prep quinoa with chicken and vegetables
Fiber-friendly quinoa with chicken and vegetables for gut balance.
Meal Prep Friendly
Batch Cooking
92%
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 from quinoa and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Protein-rich chicken with fiber from quinoa for balanced digestion.
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
Quinoa
1
cup
Chicken, breast
2
piece
Bell Pepper
1
piece
Zucchini
1
piece
Spinach
1
cup
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Rinse the quinoa under cold water and drain.
2
In a pot, combine quinoa and 2 cups of water. Bring to a boil, then reduce to a simmer and cover for about 15 minutes or until the water is absorbed.
3
Meanwhile, heat olive oil in a skillet over medium heat. Add diced chicken breast and cook until no longer pink, about 6-8 minutes.
4
Add chopped bell pepper, zucchini, and spinach to the skillet. Sauté for another 5-7 minutes until vegetables are tender.
5
Fluff cooked quinoa with a fork and add it to the skillet. Season with salt and black pepper and mix well.
6
Remove from heat and serve warm.
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Nutrition
420 kcal
Calories
28 g
Protein
48 g
Carbohydrates
8 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this suitable for meal prep?
Yes—it’s a make-ahead dish that keeps well for several days in the fridge and can be portioned for the week.
Which vegetables maximize fiber and polyphenols?
Aim for a mix of colorful veg: broccoli, bell peppers, carrots, leafy greens, red cabbage, and zucchini for diverse fiber and polyphenols.
Is quinoa gluten-free?
Quinoa is naturally gluten-free, but check packaging to avoid cross-contamination; rinse well before cooking.
How long does it keep in the fridge?
About 3–4 days in an airtight container.
Can I freeze it for longer storage?
Yes—freeze in portions for 2–3 months; thaw in the fridge overnight and reheat gently.
How should I reheat without drying it out?
Reheat in the microwave with a splash of water or in a skillet over medium heat until warm; add moisture if needed.
How can I adjust portions for more protein or calories?
Increase chicken portions or add extra protein like beans or lentils; a drizzle of olive oil also boosts calories.
Is there a vegetarian or dairy-free version?
The base is dairy-free; for a vegetarian version, swap chicken for plant protein like chickpeas or tofu.
How can I vary it to boost fiber diversity each week?
Rotate vegetables, add legumes, or sprinkle seeds; use different herbs and spices to vary flavor.
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