Recipe description
June 24, 2026
Spelt pasta with chicken and zucchini
Fiber-friendly spelt pasta with chicken and zucchini supports gentle digestion.
High Protein
Easy Recipe
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole-grain spelt pasta and vegetables.
- Includes diverse plant foods and herbs for polyphenols.
- Balanced with protein (chicken) and slow-release carbohydrates.
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
Spelt pasta
2
cup
Chicken breast
300
gram
Zucchini
1
piece
Olive oil
2
tablespoon
Garlic
2
clove
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Parmesan cheese
4
tablespoon
Instructions
1
Cook the spelt pasta according to package instructions until al dente. Drain and set aside.
2
In a large skillet, heat olive oil over medium heat and add minced garlic, cooking until fragrant.
3
Add diced chicken breast to the skillet, sprinkle with salt and black pepper, and cook until browned and cooked through.
4
Stir in chopped zucchini and cook for an additional 3-4 minutes until softened.
5
Add the cooked spelt pasta to the skillet, tossing to combine with chicken and zucchini.
6
Serve hot, garnished with grated Parmesan cheese.
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Nutrition
520 kcal
Calories
28 g
Protein
62 g
Carbohydrates
7 g
Fiber
6 g
Sugar
18 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
What makes this dish good for gut health?
It combines fiber-rich spelt pasta with vegetables and lean chicken, plus plant fibers that support a healthy gut microbiome.
Is spelt pasta gluten-free?
No. Spelt contains gluten, so it’s not suitable for those with gluten sensitivity or celiac disease. For gluten-free, use pasta like brown rice or corn.
How long does it take to prepare and cook?
About 25–35 minutes total. Pasta takes 8–10 minutes; chicken and zucchini cook 6–12 minutes.
How many servings does this yield?
Typically 2–4 servings, depending on portion size.
Can I meal-prep this dish?
Yes. Cool and refrigerate; it keeps 2–3 days. Reheat in a skillet or microwave.
How can I adapt it for kids or picky eaters?
Use milder spices, cut vegetables into small pieces, and consider a light cheese or milder herbs if desired.
Can I use chicken thighs instead of breasts?
Yes. Chicken thighs work too; cooking times may vary. Ensure the chicken is fully cooked.
How should I store leftovers and can I freeze them?
Refrigerate leftovers in an airtight container for 2–3 days. Freezing is possible, though texture may change.
What can I substitute if I don’t have zucchini?
Try other vegetables like bell peppers, broccoli, or mushrooms; adjust cook times as needed.
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