Healthy Recipes Healthy Lifestyle Diets Gut Healthy 25 Gut-Friendly Recipes to Make for Dinner By Camryn Alexa Wimberly Camryn Alexa Wimberly Camryn Wimberly is EatingWell's Editorial Fellow. As a food and mental health blogger, Camryn explores how food and cooking can help improve mental health and also be an avenue to connect with one's culture and heritage. EatingWell's Editorial Guidelines Published on October 11, 2024 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Close Photo: Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman If you’re wanting to improve your gut health, making adjustments to your menu is a great place to start! These tasty recipes meet our gut-healthy parameters by featuring foods that contain probiotics and/or prebiotics, like kefir, onions, artichokes, beans and legumes and more. Plus they’re high in fiber to help support your digestive health and increase beneficial gut bacteria. From flavorful pasta dishes to hearty grain bowls and veggie-packed salads, there’s no shortage of delicious recipes. Try options like our Crispy Tempeh Steaks with Sun-Dried Tomato Cream Sauce or Chickpea & Sweet Potato Grain Bowls to add a gut-healthy spin to your dinner! 01 of 25 Salmon with Melting Leeks Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman This panko-crusted salmon roasts alongside tender leeks, which offer a boost of prebiotics to support a healthy gut. Yogurt offers probiotics and enhances the flavor, while black lentils offer fiber that helps maintain a balanced and healthy digestive system. View Recipe 02 of 25 Crispy Tempeh Steaks with Sun-Dried Tomato Cream Sauce Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman This plant-based twist on "Marry Me" chicken uses tempeh instead of chicken, providing a gut-friendly fiber boost. Choose “original” tempeh to make sure your “steaks” are free from added flavorings. View Recipe 03 of 25 Roasted Broccoli & Kimchi Rice Bowl Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman This well-rounded kimchi rice bowl is packed with fiber and probiotic foods like kimchi and yogurt to support a healthy gut. Prebiotic foods like edamame and garlic add flavor and additional gut-healthy benefits. Gochugaru is a Korean chile powder with a smoky-sweet flavor and mild heat. You can use a combination of crushed red pepper and paprika in its place. View Recipe 04 of 25 Chickpea & Sweet Potato Grain Bowls Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman This sweet potato and chickpea bowl will make your gut happy! This nutrient-dense bowl is rich in dietary fiber and antioxidants, which support a healthy digestive system. Sorghum, a gluten-free ancient grain, is packed with fiber and essential nutrients that aid digestion and support gut health; the deliciously tangy yogurt-based drizzle offers a probiotic boost. View Recipe 05 of 25 Broccoli-Pesto Pasta Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman This broccoli pesto pasta is a delicious fiber-rich dinner that can help maintain a healthy gut. Seek out artichoke hearts packed in water or use thawed frozen artichokes in their place. Serve this plant-based meal with a green salad and a hunk of whole-grain bread on the side to sop up the leftovers. View Recipe 06 of 25 Crunchy Chickpea-Cabbage Chopped Salad Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman This chickpea-cabbage salad features carrots and cucumbers, giving it a quartet of ingredients that all begin with the letter “C”! This chopped salad is loaded with fiber and prebiotic chickpeas, promoting a healthy gut. Green cabbage keeps the color vibrant and fresh, though red cabbage works just as well. View Recipe 07 of 25 Sheet-Pan Chicken Dinner Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman This sheet-pan chicken and mushroom recipe features kale, mushrooms and beans—all prebiotic foods that offer plenty of fiber to help you maintain a healthy gut. We use a mini food processor to make quick work of making the chimichurri sauce, but you can easily make it by hand by finely chopping the ingredients and whisking in the oil at the end. View Recipe 08 of 25 Gut-Healthy Crispy Curried Cauliflower Bites Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman These curried cauliflower bites are paired with a creamy dipping sauce that features kefir—a fermented, yogurt-like drink that’s rich in probiotics that can help support gut health. You can swap out the kefir for plain yogurt thinned with a little water if you prefer. View Recipe 09 of 25 Roasted Squash & Lentil Kale Salad Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman This squash lentil salad packs 14 grams of fiber and features plenty of kale, a powerful prebiotic that helps set the stage for a healthy gut. This salad is assembled in a Mason jar so you can prep it the night before for a healthy, grab-and-go lunch the next day. View Recipe 10 of 25 Garlic-Parmesan Melting Cabbage Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel The tender cabbage in this easy recipe melts in your mouth and picks up the flavors of garlic, Parmesan cheese and a little spice from crushed red pepper as it simmers in a creamy broth in the oven. Serve this easy dish with roasted chicken or pork. View Recipe 11 of 25 Roasted Vegetable Soup Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman This roasted vegetable soup uses a diverse and delicious array of vegetables, supporting gut health with prebiotic ingredients like sweet potato, leeks and chickpeas, plus you get a probiotic boost from white miso. While we love the veggies in this recipe, feel free to get creative by adding winter squash or another root vegetable. View Recipe 12 of 25 Butternut Squash Mac & Cheese Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood This rich and creamy butternut squash mac and cheese has hints of roasted squash whirled into a cheesy sauce flavored with fresh sage for a delicious plant-based meal any day of the week. We call for pre-chopped butternut squash to keep prep to a minimum, but feel free to chop your own or experiment with another winter squash like honeynut or acorn squash in place of the butternut. View Recipe 13 of 25 Cheesy French Onion Cabbage Photographer: Hannah Hufham, Food Stylist: Melissa Gray, Prop Stylist: Abby Armstrong These cheesy French onion cabbage wedges are a delicious twist on the classic flavors of French onion soup. Roasted cabbage is topped with caramelized onions, savory Gruyère cheese and a sprinkle of fresh thyme and pepper for extra depth. If you don’t have fresh thyme, you can use ¾ teaspoon dried thyme in its place. These wedges can serve as a warm, comforting side dish or even a vegetarian main course. View Recipe 14 of 25 Chicken Fajita Soup Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel This chicken fajita soup combines the vibrant, smoky flavors of traditional fajitas with the comforting warmth of a soup. This versatile dish is perfect for a cozy dinner, and can be easily adjusted to suit your preferences. To kick up the heat, add a chopped jalapeño to the veggie mixture. View Recipe 15 of 25 Lentil Salad with Feta, Tomatoes, Cucumbers & Olives Jennifer Causey This Mediterranean lentil salad, with chopped veggies, feta cheese and a light dressing, is perfect to have on hand for a quick lunch. View Recipe 16 of 25 Parmesan-Crusted Cauliflower Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel This Parmesan-crusted cauliflower is a delicious dish that features tender cauliflower florets with a crispy, golden Parmesan cheese crust. Finishing the dish with lemon zest and parsley adds a nice brightness. Serve this dish alongside roast chicken, pork and more. View Recipe 17 of 25 Spinach & Artichoke Spaghetti Squash Nests Photographer: Hannah Hufham, Food Stylist: Jennifer Wendorf, Prop Stylist: Phoebe Hausser These spinach-and-artichoke spaghetti squash nests bring together the familiar flavors of spinach-and-artichoke dip with sweet and tender-crisp spaghetti squash strands. View Recipe 18 of 25 Marry Me Chicken & Spaghetti Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel This “Marry Me” chicken pasta adds spaghetti and spinach to the beloved flavor combination and will have you saying “I do” in no time. A jar of sun-dried tomatoes does double duty here, with the flavorful oil they’re packed in being used to sauté the onion and chicken while the tomatoes go into the cream sauce. View Recipe 19 of 25 Roasted Lemon-Parmesan Cauliflower with Capers Photographer: Jake SternquistFood Stylist: Annie ProbstProp Stylist: Joseph Wanek Sweet roasted cauliflower and tangy lemon team up with Parmesan cheese and briny capers in a flavorful side dish that’s sure to impress. Pair this easy side with roasted chicken or fish, or serve over whole-grain pasta for a delicious vegetarian main course. View Recipe 20 of 25 Fajita-Inspired Pasta Bake Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower This easy chicken fajita pasta bake perfectly blends the vibrant flavors of classic fajitas with a rich and creamy pasta dish. The result is a mouthwatering fusion of flavors, offering the best of both worlds in a single, satisfying meal. Chopped jalapeño and canned chipotle chiles add heat to this delicious meal. View Recipe 21 of 25 Charred Cabbage with Buttermilk-Herb Dressing Cabbage becomes slightly smoky and deeply flavorful when it hits the hot grill. Ready in just 20 minutes, this side dish, finished with a tangy buttermilk dressing, pairs perfectly with grilled meats, chicken or seafood. View Recipe 22 of 25 One-Pot Potato Curry Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Lindsey Lower This potato curry recipe takes inspiration from both north and south Indian dishes, blending the aromatic spices common in the north, with a nod to thoran in the south with the addition of coconut milk. The simplicity of cooking everything in one pot adds to its appeal, allowing the flavors to meld together beautifully for a truly comforting meal. View Recipe 23 of 25 Roasted Cauliflower Salad with Almonds, Olives & Feta Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek The combination of roasted cauliflower with crunchy toasted almonds, briny olives and tangy feta creates a well-balanced salad that’s perfect as a side dish or a light main course mixed with cooked farro or spelt. View Recipe 24 of 25 Anti-Inflammatory Sweet Potato Salad Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Julian Hensarling This sweet potato salad is packed with anti-inflammatory foods like cherries, kale, avocado and, of course, sweet potatoes, which are packed with antioxidants, fiber, vitamins and minerals to help keep inflammation at bay. Don’t skip the step of massaging the dressing into the kale! It helps soften it and also helps the greens absorb more of the flavor from the sweet-tart dressing. View Recipe 25 of 25 Grilled Vegetable & Black Bean Farro Bowls Photographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell Royster These bowls are filled with all the hearty goodness of a black bean and veggie burrito, minus the tortilla. Nutty, chewy farro takes the place of rice, and the veggies are grilled with a zesty lime vinaigrette. The bowls are delicious at room temperature, but you can also heat the beans with a splash of vegetable broth and reheat the vegetables in a small skillet. 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