Lemon Herb Chicken with Roasted Vegetables & Yogurt Sauce

Why it's gut-friendly

• Chicken provides lean protein that's generally easy to digest.

• Garlic and onions contain prebiotic fibers that feed beneficial gut bacteria.

• Sweet potatoes provide fiber and resistant starch.

• Plain yogurt contains live cultures (if labeled with active probiotics).

• Olive oil and herbs may help support a healthy inflammatory response.

Ingredients (4 servings)

Chicken

• 4 boneless, skinless chicken thighs or breasts

• 2 tbsp olive oil

• Juice of 1 lemon

• 3 cloves garlic, minced

• 1 tsp dried oregano

• 1 tsp dried thyme

• ½ tsp sea salt

• ¼ tsp black pepper

Vegetables

• 2 medium sweet potatoes, cubed

• 2 cups broccoli florets

• 1 red onion, sliced

• 1 tbsp olive oil

Yogurt Sauce

• 1 cup plain probiotic-rich yogurt

• 1 tbsp lemon juice

• 1 tbsp chopped fresh dill or parsley

• Pinch of salt

Instructions

1. Marinate the chicken

   • Mix olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper.

   • Coat chicken and marinate for at least 30 minutes (or overnight).

2. Roast the vegetables

   • Heat oven to 425°F (220°C).

   • Toss sweet potatoes, broccoli, and onion with olive oil.

   • Spread on a baking sheet and roast for 20–25 minutes.

3. Cook the chicken

   • Place marinated chicken on a separate baking sheet or oven-safe pan.

   • Bake for 20–25 minutes, or until the internal temperature reaches 165°F (74°C).

4. Make the yogurt sauce

   • Combine yogurt, lemon juice, herbs, and salt.

5. Serve

   • Plate the chicken with roasted vegetables.

   • Top with a spoonful of yogurt sauce.

Extra gut-health boost

Add a side of:

• Sauerkraut

• Kimchi

• A mixed green salad with olive oil

Approximate nutrition (per serving)

• Protein: 30–35 g

• Fiber: 6–8 g

• Healthy fats: 12–15 g

• Calories: ~400–500