Chicken, Roasted Squash & Mixed Leaves Bowl – IBS-Friendly

Preparation Steps

1. Preheat your oven to 200°C (fan). Line a baking tray with baking parchment to make clearing up easier and to prevent the squash from sticking.

2. Prepare the squash. Peel the butternut squash, remove the seeds and cut it into even 2cm cubes — uniform pieces ensure an even roast. Place them in a mixing bowl, drizzle with one tablespoon of olive oil, and sprinkle over the turmeric, cumin and sweet paprika. Season lightly with salt, then toss well to coat every piece.

3. Roast the squash. Spread the squash cubes in a single layer on the prepared tray, making sure not to crowd them — air needs to circulate so the squash roasts rather than steams. Place in the oven for 25–30 minutes, turning the cubes halfway through, until tender all the way through and lightly golden at the edges.

4. Cook the chicken. While the squash is roasting, place the chicken fillets on a board and lightly flatten them if needed to achieve an even thickness of around 2cm. Season with salt, pepper and a pinch of cumin. Heat the remaining tablespoon of olive oil in a frying pan over a medium heat. Cook the fillets for 5–6 minutes on each side, until nicely golden and the juices run clear. Leave to rest for 5 minutes before slicing — this step is important to allow the muscle fibres to relax and keep the meat juicy.

5. Toast the pumpkin seeds. In a small dry frying pan (no oil) over a medium heat, toast the pumpkin seeds for 2–3 minutes, stirring regularly, until they begin to pop slightly and turn golden. Remove from the heat immediately and set aside. Toasting brings out their nutty aroma and adds a satisfying crunch.

6. Make the light dressing. In a small bowl, whisk together the fresh lemon juice, the teaspoon of olive oil, and a pinch of salt and pepper. This simple dressing contains no garlic or onion, making it perfectly suited to a low-FODMAP diet. If you'd like a more herbaceous flavour, stir in a few finely chopped coriander or flat-leaf parsley leaves.

7. Assemble the bowls. Divide the mixed leaves between two wide, shallow bowls. Add the warm roasted squash to one side, then arrange the sliced chicken alongside. The warmth of the squash will gently wilt the leaves, making them even softer and easier to digest.

8. Finishing touches and serving. Scatter the toasted pumpkin seeds over each bowl and drizzle with the lemon dressing. Add a few coriander or parsley leaves for freshness if you like. Serve straight away and eat mindfully — taking time over your meal supports better digestion by easing tension along the gut–brain axis.

💡 Gut-Friendly Tips

• Squash portions: in a low-FODMAP context, 75g of butternut squash per serving is the quantity generally well tolerated. This recipe uses around 150g per person — if you are in the strict elimination phase, reduce your portion and make up the difference with extra mixed leaves.
• Vary your leaves: lamb's lettuce and baby spinach are among the gentlest options for a sensitive gut. Rocket, being more bitter, may be less well tolerated by some people — listen to your body and adjust accordingly.
• Storage: the roasted squash and cooked chicken will keep separately in airtight containers in the fridge for up to 3 days. Assemble the bowl just before serving to preserve the crunch of the leaves and seeds.
• Gluten-free and dairy-free: this recipe is naturally free from both gluten and dairy, making it suitable for those managing multiple food intolerances.