Recipe description
June 22, 2026
Potato chicory casserole with salmon
Cozy potato chicory casserole with salmon for gentle gut-friendly fiber.
Omega-3 Rich
Protein Rich
High Protein
86%
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 in fiber from chicory (inulin) and potatoes, supporting gut-bacteria-friendly fiber.
- Includes salmon for protein and omega-3 fats, balancing meals.
- Cozy, weeknight friendly casserole with plant variety and minimal processing.
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
Potato
4
piece
Chicory
2
piece
Salmon
2
piece
Onion
1
piece
Garlic
2
piece
Cream
8
tablespoon
Butter
6
teaspoon
Salt
1
teaspoon
Instructions
1
Preheat the oven to 375°F (190°C).
2
Wash and peel the potatoes, then cut them into thin slices.
3
Slice the chicory into strips and set aside.
4
In a large pan, heat the olive oil over medium heat. Add the sliced garlic and sauté until fragrant.
5
Add the potato slices to the pan, seasoning with salt and black pepper. Cook until the potatoes begin to soften.
6
Add the chicory to the pan and stir well to combine with the potatoes.
7
Transfer the potato and chicory mixture to a baking dish and top with the salmon pieces.
8
Cover the dish with cheese slices and bake in the preheated oven for 25-30 minutes, or until the cheese is golden and bubbly.
9
Remove from the oven and let it cool for a few minutes before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
25 g
Protein
40 g
Carbohydrates
9 g
Fiber
4 g
Sugar
12 g
Fat
3 g
Saturated fat
1 g
Salt
FAQ
What are the main nutritional benefits of this potato chicory salmon casserole?
It provides fiber from chicory and potatoes, plus protein and omega-3s from salmon for balanced nutrition and gut-friendly fiber.
Can I swap salmon for another fish or use no fish at all?
Yes. You can use another white fish or tuna; for a vegetarian version, substitute with legumes or tofu and adjust cooking times.
Is this dish gluten-free and dairy-free? If not, how can I adapt?
It depends on added ingredients. To make it gluten-free and dairy-free, use gluten-free staples and plant-based milk/cream; check labels.
Are there any digestive considerations with chicory (inulin)?
Inulin is a soluble fiber that can support gut bacteria but may cause gas or bloating in some people; start with small portions.
How should I store leftovers and how long will they keep?
Store in the fridge in a sealed container; best within 2–3 days. Reheat until hot throughout.
Can I prepare this in advance or freeze it?
Yes. Assemble and refrigerate before baking, or freeze and thaw before cooking or reheating.
What side dishes pair well to add more fiber?
A simple greens side adds fiber and color; you can also include legumes or whole grains.
How do I know the salmon is cooked through?
Cook salmon until it flakes easily and reaches about 63°C (145°F) internally.
How can I adjust for a lighter version or reduce fiber?
Reduce chicory or swap with milder vegetables to lower fiber while keeping the dish balanced.
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