You are familiar with that ideal fall meal that offers a sense of comfort while still supporting your health goals. This is it. The Lean Apple-Cider Chicken Power Meal has that warm, sweet-tangy flavor you crave after a long day, but it’s clean, balanced, and built for your body’s recovery.
Think juicy chicken glazed in apple cider, a hint of maple, and a touch of thyme. It’s the kind of comfort food that doesn’t weigh you down, just fuels your workouts, supports your gut, and makes your kitchen smell like fall in the best way possible.
If you’ve been searching for a meal that loves your gut as much as your muscles, this one’s got your name on it.
Ingredients:
- 1 tablespoon garlic-infused olive oil (FODMAP-friendly)
- 1 pound boneless, skinless chicken breasts or thighs
- 1 medium Granny Smith apple, thinly sliced (low-FODMAP portion)
- 1 cup 100% pure apple cider (no added sugars or high-FODMAP sweeteners)
- 1 tablespoon Dijon mustard (check for low-FODMAP ingredients)
- 1 tablespoon pure maple syrup (not honey)
- 1 tablespoon apple cider vinegar
- 1 teaspoon fresh thyme leaves (or ½ teaspoon dried)
- ½ teaspoon ground cinnamon
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 1 tablespoon cornstarch (or arrowroot powder) mixed with 2 tablespoons cold water (for thickening)
- Sprig of fresh rosemary (optional, for garnish)
How to Make It:
- Sear the chicken. Heat garlic-infused olive oil in a large skillet over medium heat. Add the chicken and cook 5 to 6 minutes per side until golden and cooked through. Remove and set aside.
- Add the apples. In the same skillet, add the apple slices and cook for 2 to 3 minutes until slightly softened. They should still hold their shape but release a little juice.
- Build the sauce. Whisk in apple cider, Dijon mustard, maple syrup, apple cider vinegar, thyme, cinnamon, salt, and pepper. Let it simmer for about 5 minutes so it slightly reduces and the flavors come together.
- Thicken it up. Stir in the cornstarch mixture and cook for another 2 to 3 minutes until the sauce becomes glossy and coats the back of a spoon.
- Combine and coat. Add the chicken back to the pan, turning it in the sauce and apples until everything is evenly coated. Let it simmer together for another minute or two so the chicken absorbs that fall flavor.
- Serve and savor. Plate it up, garnish with rosemary, and enjoy the perfect mix of sweet, savory, and satisfying.
Quick Tips
- Stick with Granny Smith apples to keep the recipe low-FODMAP.
- For the best flavor, use fresh apple cider, not apple juice.
- Slice your chicken evenly so it cooks perfectly through.
- Store leftovers in the fridge for up to 3 days. The flavors get even better the next day.
- While you eat, mix Tomorrow’s Nutrition Sunfiber into your favorite cold or room-temperature drink for an easy, gut-friendly boost. Avoid mixing the product into hot drinks, as heat can reduce its fiber benefits.
- Pair your chicken with steamed green beans, quinoa, or roasted carrots for a balanced, low-FODMAP meal that supports muscle recovery and keeps you feeling full.
Ready to Power Your Fall Plate?
This Lean Apple-Cider Chicken Power Meal is clean comfort food that works with your gut, not against it. It’s low-FODMAP, gluten-free, and dairy-free, making it ideal for fitness lovers who want recovery-friendly flavor without digestive stress.
So don’t just bookmark this one for later. Cook it, fuel your body right, and enjoy the strength and calm that come from eating food your gut actually loves.
Snap a photo, tag @tmrwsnutrition, and use #EatCleanWithTomorrowsNutrition to show us your fall fuel in action.