Jerk Chicken with all the fixings

Low Carb Jerk Chicken Bowl

The inspiration for this easy low carb jerk chicken bowl developed after going to one of my favorite local restaurants. It was super yummy and I thought. “I bet I could make this at home!” And better yet, I bet I could make it low carb for all my Bariatric Meal Prep fans.

So I did!

What is jerk chicken?

Jerk Chicken is a flavorful dish that originated from the Jamaican region. Traditionally it’s made with scotch bonnet peppers, which are very spicy, along with other spices such as allspice. You will find all sorts of different variations of this recipe on the internet but usually it involves allspice, ginger, cinnamon and thyme.

For the purpose of this recipe I made it more mild than the traditional way of cooking, but feel free to add some extra “heat” if you want to (I added some hot sauce at the end). I also added a bit of sweetness to the recipe with the Brown Sugar Splenda Blend. You may want omit this item too if you do not like the sweet and spicy flavor.

What to serve with jerk chicken?

The sky’s the limit when it comes to side dishes for jerk chicken.

Many recipes use rice as a side entree for this dish, however, since I was aiming to make this a low carb dish I substituted cauliflower rice instead. But if you are feeding your family this meal you could easily use rice as a side option for them.

Tropical fruits taste the best with jerk chicken. I used a small amount of pineapple in this dish but you could also use mangos, plantains or bananas. Be mindful of your portion sizes if you are aiming for this to a low carb meal. I only used about two tablespoons of pineapple in heach meal prep container.

Sauteed vegetables also taste wonderful as a side dish. For this recipe I used red bell peppers and onions to add a nice flavor.

Lastly, other starchy items could include corn, black beans, or sweet potatoes for your family or if you need to increase your carb intake.  

My formula for this recipe is:

  • Protein: Chicken
  • Vegetable: Bell peppers, onion, and cauliflower rice
  • Healthy Carb: Fruit
  • Flavor: Jerk seasoning and avocado (healthy fat)
Jerk Chicken with all the fixings

How to make a jerk chicken bowl

Step 1: Prepare the jerk seasoning blend and then rub on chicken.

Step 2: Bake chicken in oven at 425 F for 25-30 minutes.

Step 3: While chicken is baking prepare side dishes (cut fruit, steam cauliflower rice, saute veggies).

Step 4: Once all items are complete arrange in bowl or prep into you favorite meal prep containers.

How to make jerk chicken

Why I love this dish!

This dish is easy to make and it’s a great “grab and go” lunch for a busy week. I love the combination of sweet and spicy flavors and it does not leave me with a sad lunch desk meal.

Bariatric Diet Modifications:

Pureed: Not recommended

Soft Diet: Prepare chicken as normal. Steam peppers and onions instead of sauteeing them. Omit pineapple and consider mango instead if your surgery center allows fruit at this stage.

Regular: Serve as is. Consider serving with brown rice for your family.

If you like this recipe here are some other recipes you may enjoy!

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Low Carb Jerk Chicken Bowl

Jerk Chicken with all the fixings
  • This Low Carb Jerk Chicken Bowl is the perfect meal prep lunch. Its satisfying and yummy!
  • Author: Kristin Willard, RDN
Scale

Ingredients

Jerk Chicken Seasoning

  • 1 tablespoon brown sugar
  • 1 tablespoon dried thyme
  • 2 teaspoon allspice
  • 2 teaspoon paprika
  • 1 teaspoon cinnamon
  • 1 teaspoon ground ginger
  • 1 teaspoon ground cloves
  • 1 teaspoon cayenne pepper
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper

For Jerk Chicken Bowls

  • 1 lb chicken breasts
  • 1 tablespoon and 1 tsp extra virgin olive oil, divided 
  • 1.5 cups cauliflower rice
  • 1 teaspoon olive oil
  • 1 red bell pepper, cut into large chunks
  • 1/2 onion, thinly sliced
  • 1/2 cup pineapple
  • 1 avocado, cut into fourths
  • 1/4 cup black beans (optional garnish)

Instructions

  1. Pre-heat oven to 425 F
  2. Combine seasonings together in a small bowl. 
  3. Rub seasonings and 1 tablespoon of olive oil all over chicken until evenly distributed. You likely will not use all of the seasonings. Place on baking dish and place in pre-heated oven. Cook for 25-30 minutes or until internal temperature reaches 165 F.
  4. While chicken is cooking heat 1 teaspoon of olive oil in a frying pan. Add caulflower rice and saute for 1-2 minutes. Remove from heat. 
  5. Next add bell peppers and onions to frying pan and saute until tender crisp, about 5 minutes. Remove from heat.
  6. Once chicken is done, remove from oven. Slice chicken.
  7. If eating immediately, layer chicken on top of cauliflower rice and top with bell peppers, onions, pineapple, avocado and black beans if you are using.  
  8. If meal prepping add each item to the meal prep container. Will make about 4-5 containers depending on large your portion sizes are. 

Notes

Pureed

  • Not recommended

Soft Diet:

  • Prepare chicken as normal. Steam peppers and onions instead of sauteeing them. Omit pineapple and consider mango instead if your surgery center allows fruit at this stage.

Regular:

  • Serve as is. Consider serving with brown rice for your family.
Kristin Willard, RDN

I am Bariatric Dietitian that teaches you how to eat before and after weight loss surgery to help you feel and look your best.

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