Gut-Friendly Chicken Piccata Dinner

How to Create a Gut-Friendly Chicken Piccata Dinner

I don’t know about you, but I’m not trying to feel bloated and heavy after dinner. Still — I want flavor, texture, and a meal that feels satisfying. That’s why I started making gut-friendly versions of classic comfort foods, starting with this Chicken Piccata dinner.

The goal here is simple: swap the usual gut offenders — like gluten, dairy, and processed oils — for clean ingredients that actually support digestion. You’re still getting all the tangy, rich flavors Piccata is known for, just without the bloat.

Here’s how to pull the whole meal together — main dish and sides — in a way that’s light, balanced, and microbiome-friendly.

Chicken Piccata (Gluten-Free, Dairy-Free)

Ingredients:

• 2 boneless, skinless chicken breasts

• 1/4 cup gluten-free flour (I like almond or rice flour)

• Salt & pepper

• 2 tbsp olive oil

• 1/2 cup chicken broth

• 1/4 cup fresh lemon juice

• 2 tbsp capers

• 2 tbsp fresh parsley, chopped

Instructions:

1. Pound chicken to an even thickness, season with salt & pepper, and dredge in gluten-free flour.

2. Heat olive oil in a skillet over medium heat. Sear chicken 3–4 minutes per side until golden and cooked through.

3. Remove chicken from the pan. Add broth, lemon juice, and capers to the pan, scraping up any bits stuck to the bottom. Simmer 2–3 minutes.

4. Return the chicken to the pan, spoon sauce over top, and finish with chopped parsley.

Cauliflower Mash

Ingredients:

• 1 head cauliflower, cut into florets

• 2 tbsp olive oil or ghee (if tolerated)

• Salt & pepper to taste

Instructions:

1. Steam the cauliflower until fork-tender.

2. Blend or mash with olive oil, and season with salt and pepper to taste.

Sautéed Spinach

Ingredients:

• 4 cups fresh spinach

• 1 tbsp olive oil

• 1 garlic clove, minced

• Pinch of salt

Instructions:

1. Heat olive oil in a pan, add minced garlic, and cook for about 30 seconds.

2. Add spinach and sauté until just wilted. Season with a pinch of salt.

This whole meal is rich in protein, fiber, and healthy fats — all things your gut bacteria love. Plus, cooking your greens (like spinach) makes them easier to digest for most people, and swapping mashed potatoes for cauliflower keeps it lighter without sacrificing comfort.

Give it a try and let me know how you feel after.

Ready to get your gut back on track?Visit my website and book your free Gut Reset Consultation — let’s figure out what’s really driving your bloating and digestive issues.

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