Recipe description
June 18, 2026
Meal salad with chicken, apple and chicory
A gut-friendly chicken salad with apple and chicory
Protein Rich
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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Takes about 2 minutes.
Why this recipe fits you
- High fiber from chicory and apple supports gut microbiota diversity.
- Colorful plant foods provide polyphenols and flavor with minimal processing.
- Lean chicken offers protein to balance the meal with fiber-rich greens.
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
1
piece
Apple
1
piece
Chicory
2
piece
Instructions
1
Begin by grilling or cooking the chicken breast until fully cooked, then let it cool and cut into bite-sized pieces.
2
Slice the apple into thin wedges, and chop the chicory.
3
In a large mixing bowl, combine the cooked chicken, apple slices, and chicory.
4
Drizzle with olive oil and lemon juice, then season with salt and pepper.
5
Toss everything together until well combined and serve as a refreshing salad.
More Recipes For Your Gut
Nutrition
480 kcal
Calories
47 g
Protein
28 g
Carbohydrates
7 g
Fiber
20 g
Sugar
19 g
Fat
4 g
Saturated fat
0.8 g
Salt
FAQ
What are the main ingredients and their benefits?
Chicken provides lean protein; apple adds fiber and polyphenols; chicory offers prebiotic fiber to support gut bacteria; together they form a fiber-forward, balanced meal.
Is this salad suitable for a low-carb or weight-conscious plan?
It includes fruit and fiber along with lean protein; it can fit a balanced eating pattern. For fewer carbs, use less fruit and more leafy greens.
Can I make this ahead or store leftovers?
Yes; store components separately to keep crunch; add the dressing just before eating; cooked chicken should be refrigerated and consumed within 2–3 days.
Can I customize with other fruits or greens?
Yes; swap apples for pears, berries, or grapes; swap chicory for arugula or spinach; adjust fiber balance as needed.
Is the dish dairy-free and gluten-free?
Yes, as written it’s dairy-free and gluten-free. If you add a dressing, check its ingredients to ensure it’s also dairy- and gluten-free.
How should I cook the chicken for this salad?
Cook the chicken until fully cooked (internal temperature 74 C / 165 F); grilled, baked, or poached methods work; rest briefly and slice.
Are there allergy considerations I should be aware of?
The base ingredients are nut-free and dairy-free unless you add toppings; if you’re sensitive to chicory or inulin, introduce it gradually.
What dressing would you recommend since there’s no heavy sauce?
A simple lemon vinaigrette works well, made with olive oil, lemon juice, a touch of Dijon mustard, salt, and pepper; or a light yogurt-based dressing if dairy is okay.
How does chicory affect digestion and fiber intake?
Chicory contains inulin, a prebiotic fiber that can support gut bacteria; if you’re sensitive to fiber, introduce it gradually.
Can I make this vegetarian or vegan?
Yes—swap chicken for chickpeas, lentils, or firm tofu; make sure the dressing is vegan if needed.
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