December 16, 2025
Nutrition Spotlight- Eat for Digestive/Gut Health (Chicken, Artichoke & White Bean Casserole
A hearty, creamy, cozy casserole that helps digestion and gut health and is perfect for winter!
Eating healthy is an essential part of being healthy. Digestive problems such as boating, constipation, diarrhea, stomach upset, etc make it hard to function at your best levels. Processed and ready to eat foods can also lead to brain fog, lethargy, and unbalanced health.
Eating responsibly doesn’t have to taste bad, take tons of time, and require expensive and unusual ingredients… this cozy casserole is both tasty and good for your health.
Why Your Gut Loves It
- Greek yogurt supplies live cultures (e.g., Lactobacillus spp.) that add beneficial bacteria directly.
- Artichoke hearts are rich in inulin—an indigestible fiber that feeds those good microbes, increasing the production of short‑chain fatty acids that keep the colon lining healthy.
- White beans deliver ~7 g fiber per serving, supporting regularity and serving as fuel for butyrate‑producing bacteria.
- Garlic & onion bring additional prebiotic compounds (FOS/GOS) that broaden microbial diversity.
- Quinoa & spinach round things out with extra fiber, magnesium, and antioxidants that lower gut inflammation.
- Chicken adds easy to digest protein that keeps supports gut barrier integrity, makes the dish more filling and satisfying, reducing the need for processed side dishes and added sugars, and promotes balanced meals (pairing chicken with fiber-rich prebiotic foods like beans, artichokes, and quinoa slows digestion, promotes steady blood sugar, and helps beneficial bacteria thrive.
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Gut‑Friendly Chicken, Artichoke & White‑Bean Quinoa Casserole
Light prep, fiber‑rich, and packed with probiotics and prebiotics—ready for the oven in about 20 minutes. Makes 6 generous servings.
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Ingredients |
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1 cup dry quinoa (cooked to package instructions using broth) |
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2 cups low‑sodium chicken or vegetable broth |
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1 tablespoon extra‑virgin olive oil |
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1 small yellow onion, diced |
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2 cloves garlic, minced |
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1 (15oz) can cannellini (white) beans, rinsed |
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1 (14oz) can quartered artichoke hearts, chopped |
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2 cups baby spinach, chopped |
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2 cups cooked chicken, shredded or chopped fine 1 ½ cups Greek yogurt |
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½ cup grated Parmesan or nutritional yeast |
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1 teaspoon dried oregano |
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½ -1 teaspoon Italian seasoning 1 teaspoon dried minced garlic (or slightly less garlic powder) 1 teaspoon dried minced onion (or slightly less onion powder) 1 pinch chicken bouillon salt & pepper, to taste |
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Optional crunch: whole‑grain breadcrumbs + 1 tsp olive oil |
Key gut‑support superstars: Greek yogurt, artichoke hearts, white beans, plus bonus garlic/onion prebiotics.
Method
- Heat oven to 375 °F (190 °C). Lightly oil an 8 × 8‑inch (or similar) baking dish.
- Cook quinoa: Cook to package directions
- Sauté aromatics: While quinoa cooks, warm olive oil in a skillet. Add onion; cook 5 min. Stir in garlic for 30 sec, just fragrant.
- Combine: In a large bowl mix chicken, cooked quinoa, onion/garlic, beans, artichokes, spinach, Greek yogurt, Parmesan, oregano, and a pinch of salt & pepper. The hot quinoa will wilt the spinach and loosen the yogurt for a creamy coating.
- Bake: Spread mixture in the dish. If using breadcrumbs, sprinkle over the top and drizzle with the extra olive oil. Bake 20 min, until edges are bubbling and top is lightly golden.
Rest & serve: Let stand 5 minutes to set, then scoop and serve.