Introduction
For those on a keto diet dealing with digestive health concerns like leaky gut, finding recipes that are both gut-friendly and keto-compliant can be challenging. This Lemon Herb Chicken with Healing Broth is designed to soothe the digestive system, supporting leaky gut recovery while satisfying keto dietary requirements. Packed with nutrients and rich in flavor, it’s one of the most popular recipes for individuals seeking a natural and delicious path to gut health.
Why This Recipe Helps with Leaky Gut
Leaky gut, or intestinal permeability, occurs when the gut lining becomes weakened, allowing particles to pass through the gut wall. This recipe includes ingredients that are anti-inflammatory, collagen-boosting, and gut-healing, making it an excellent addition to a diet focused on gut repair.
Ingredients
For the Lemon Herb Chicken:
- 2 organic, skin-on chicken breasts
- 1 lemon (juice and zest)
- 2 tbsp olive oil
- 2 garlic cloves, minced
- 1 tsp fresh thyme
- 1 tsp rosemary
- Salt and pepper to taste
For the Healing Broth:
- 4 cups bone broth (preferably chicken or beef for collagen)
- 1 tbsp apple cider vinegar
- 1 small piece of fresh ginger, sliced
- 1 tbsp lemon peel, washed and sliced
- 1 tsp turmeric powder (optional)
- Fresh parsley, for garnish
Instructions
1. Marinate the Chicken
In a bowl, combine the olive oil, lemon juice, lemon zest, minced garlic, thyme, rosemary, salt, and pepper. Coat the chicken breasts with the marinade and let them sit for 20 minutes. This step allows the flavors to infuse deeply while giving your gut a dose of healing herbs.
2. Prepare the Healing Broth
In a large pot, bring the bone broth to a gentle simmer. Add the apple cider vinegar, fresh ginger, lemon peel, and turmeric powder. Simmer on low heat for 30 minutes to let the ingredients meld and extract their healing properties.
3. Cook the Chicken
Heat a skillet over medium-high heat and add the marinated chicken. Cook for about 6-7 minutes on each side until the chicken is golden brown and cooked through. Set aside to rest for a few minutes, allowing the juices to settle.
4. Serve and Enjoy
Place the cooked chicken on a plate and ladle the healing broth over it. Garnish with fresh parsley and an extra slice of lemon if desired.
Health Benefits of This Keto Leaky Gut Recipe
- Bone Broth: Rich in collagen, which helps repair gut lining and improve skin elasticity.
- Lemon: Provides vitamin C and acts as a natural detoxifying agent.
- Turmeric: Known for its anti-inflammatory properties, making it a potent ally in leaky gut repair.
- Apple Cider Vinegar: Supports healthy digestion and helps balance stomach pH.
Tips for Keto Dieters with Leaky Gut
- Avoid Processed Foods: Processed keto snacks can have ingredients that irritate the gut.
- Incorporate Fiber: Add leafy greens to this meal for extra fiber, which supports gut health.
- Stay Hydrated: Water helps flush toxins and keeps digestion smooth.
- Consume Probiotics: Pair meals with probiotic-rich foods like sauerkraut to further support gut health.
Conclusion
This Lemon Herb Chicken with Healing Broth is more than just a keto-friendly meal; it’s a recipe designed with gut health in mind. With its rich blend of herbs and healing broth, this dish offers comfort, flavor, and a foundation for gut repair. Whether you’re managing leaky gut or simply looking for nutritious keto options, this meal will keep you on track with both health and taste.