Gut Healthy Dinners In 30 Minutes

Nourish your gut and your taste buds with this 30-minute dinner recipe that’s packed with protein, fiber, and probiotics. Wholesome ingredients like chicken, mixed veggies, and kimchi come together in a flavorful and nutritious meal that’s easy to prepare and perfect for a busy day.

Ready Time

30 mins

Yields

5 servings

Ingredients

For the Gut Healthy Dinners In 30 Minutes recipe serving 5, you’ll need:
Protein:
1.25 pounds boneless, skinless chicken breast or thighs, cut into 1-inch pieces
Vegetables:
2.5 cups mixed vegetables (such as broccoli, carrots, bell peppers, onions, and mushrooms)
1.25 cups diced sweet potato
1.25 cups diced zucchini
1.25 cups diced yellow squash
2.5 cups mixed greens (such as kale, spinach, and arugula)
Spices and Seasonings:
2.5 teaspoons olive oil
1.25 teaspoons ground cumin
1.25 teaspoons smoked paprika
1.25 teaspoons salt
0.625 teaspoons black pepper
Gut-Healthy Ingredients:
1.25 cups plain Greek yogurt
1.25 cups kimchi (store-bought or homemade)
1.25 tablespoons chopped fresh cilantro (optional)

Instructions

Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or a silicone mat.

In a large bowl, whisk together olive oil, cumin, smoked paprika, salt, and black pepper.

Add the chicken to the bowl and toss to coat evenly. Set aside.

In a separate bowl, toss the mixed vegetables, sweet potato, zucchini, and yellow squash with a pinch of salt and pepper until they’re evenly distributed.

Spread them out on the prepared baking sheet in a single layer. Roast in the preheated oven for 20-25 minutes, or until the vegetables are tender and lightly browned.

While the vegetables are roasting, heat a large skillet over medium-high heat.

Add the chicken to the skillet and cook until browned on all sides and cooked through, about 5-7 minutes. Remove from heat and set aside.

In a large bowl, combine the roasted vegetables, cooked chicken, and mixed greens.

In a small bowl, whisk together the Greek yogurt and kimchi until smooth. Pour the yogurt mixture over the top of the vegetables and chicken, and sprinkle with chopped cilantro if using.

Divide the mixture evenly among five plates or bowls.

Serve hot and enjoy a healthy and delicious meal!

Notes

Make sure to cut the chicken into uniform 1-inch pieces so they cook evenly. You can also use chicken breast or a combination of breast and thighs, whichever you prefer.

Feel free to customize the mixed vegetables to your liking, but try to include a variety of colors to ensure a range of nutrients.

If using homemade kimchi, make sure it’s ripe and fermented before adding it to the recipe. If store-bought, choose one with live cultures for the most gut-healthy benefits.

For an extra boost of probiotics, serve with an additional side of kimchi or add some fermented veggies like sauerkraut on top.

You can also add some nuts or seeds like almonds or pumpkin seeds on top for added crunch and nutrition. If you’re short on time, prep the chicken and veggies ahead of time, then assemble and cook when you’re ready.