Recipe description
June 24, 2026
Whole-grain noodles with chicken and Brussels sprouts
Fiber-rich noodles with chicken and Brussels sprouts support gentle digestion.
High Fiber
Protein Rich
Whole Grains
90%
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 whole-grain noodles, Brussels sprouts, and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with lean chicken and fiber-rich carbs for steady energy.
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
Noodles, whole grain
2
bowl
Chicken, breast
300
gram
Brussels sprout
150
cup
Oil, olive
2
tablespoon
Garlic
2
clove
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Lemon juice
1
tablespoon
Instructions
1
Cook the whole grain noodles according to package instructions, then drain and set aside.
2
In a pan, heat olive oil over medium heat and sauté minced garlic until fragrant.
3
Add diced chicken breast to the pan, season with salt and black pepper, and cook until browned and cooked through.
4
Add halved Brussels sprouts to the pan and sauté until tender.
5
Toss the cooked noodles back into the pan with the chicken and Brussels sprouts.
6
Drizzle with lemon juice, stir well to combine, and serve hot.
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Nutrition
560 kcal
Calories
38 g
Protein
60 g
Carbohydrates
9 g
Fiber
7 g
Sugar
20 g
Fat
3 g
Saturated fat
1.0 g
Salt
FAQ
Can I use regular pasta instead of whole-grain noodles?
Yes, but it will reduce fiber and change texture; to keep fiber, choose whole-grain pasta or add extra vegetables.
Is this gluten-free? If I need gluten-free, what should I use?
The recipe as written uses whole-grain noodles that typically contain gluten. For gluten-free, substitute gluten-free whole-grain pasta or brown rice noodles, and check other ingredients for gluten.
Can I make this recipe vegan or vegetarian?
Yes. Replace chicken with tofu, tempeh, or chickpeas, and use vegetable broth; keep the sauce dairy-free if needed.
How should I store and reheat leftovers?
Refrigerate within 2 hours in an airtight container; use within 2–3 days. Reheat gently on the stovetop or in the microwave until hot.
How does this dish support gut health?
It provides a mix of fiber from whole grains and vegetables, plus polyphenols from plants; as part of a varied diet, it can support a balanced gut microbiome.
How can I adjust it to suit my taste (spicier, less salty, more veggies)?
Add chili flakes or pepper for heat; use less salt or a low-sodium sauce; add extra Brussels sprouts or other vegetables.
Can I freeze this meal?
Yes, you can freeze cooked portions, but texture of sprouts and pasta may change after thawing; freeze in portions and reheat later.
What are good protein or veggie substitutes?
Try turkey, salmon, shrimp, tofu, tempeh, or chickpeas; keep Brussels sprouts or swap for broccoli or green beans.
How long does it take to cook and what’s a typical serving size?
This is a quick weeknight dish; plan about 20–30 minutes total. A typical serving is one portion, adjusted to your hunger.
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