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Low Carb Jerk Chicken Bowl

Jerk Chicken with all the fixings

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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)


  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. 



  • 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.


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