Gut-Healthy Mediterranean Chicken & Lentil Power Bowl

This nourishing bowl combines lean chicken, fiber-rich lentils, and colorful vegetables to support digestion and overall colon health. It’s high in plant-based fiber, loaded with antioxidants, and finished with a probiotic-packed yogurt sauce.

Ingredients (4 servings)

For the Bowl:

  • 1 lb boneless, skinless chicken breasts

  • 1 cup dry green or brown lentils, rinsed

  • 3 cups low-sodium chicken broth (or water)

  • 1 cup cherry tomatoes, halved

  • 1 cup cucumber, diced

  • 1 small red onion, thinly sliced

  • 2 cups fresh spinach or arugula

  • 2 tbsp extra virgin olive oil

  • 1 tsp oregano

  • ½ tsp garlic powder

  • Salt & pepper to taste

For the Yogurt Sauce:

  • ½ cup plain Greek yogurt (unsweetened, live cultures)

  • 1 tbsp lemon juice

  • 1 small garlic clove, minced

  • 1 tbsp fresh dill (or 1 tsp dried)

  • Pinch of salt & pepper

Directions

  1. Cook lentils: In a medium pot, bring lentils and broth to a boil. Reduce heat, cover, and simmer 20–25 minutes until tender. Drain excess liquid.

  2. Prepare chicken: Season chicken with olive oil, oregano, garlic powder, salt, and pepper. Grill or pan-sear over medium heat until cooked through (internal temp 165°F), about 6–7 minutes per side. Slice into strips.

  3. Make yogurt sauce: In a small bowl, mix yogurt, lemon juice, garlic, dill, salt, and pepper.

  4. Assemble bowls: Divide spinach among bowls. Top with lentils, chicken slices, tomatoes, cucumber, and onion. Drizzle with yogurt sauce and finish with a splash of olive oil.

Why It’s Gut-Healthy

  • Lentils + vegetables = gut-friendly fiber that fuels healthy bacteria.

  • Lean chicken = a protein choice linked with lower colon cancer risk compared to red or processed meat.

  • Greek yogurt = probiotics that help balance the gut microbiome.

  • Olive oil + herbs = anti-inflammatory, Mediterranean-style eating that supports long-term colon health.

Jaime Hann