Step into the world of Caribbean flavors with these vibrant Jerk Chicken Bowls that come together in just 40 minutes. This protein-packed meal (32g per serving) combines succulent chicken coated in aromatic jerk seasoning with nutritious ingredients.
Perfect for meal prep or a quick weeknight dinner, these colorful bowls deliver a satisfying balance of lean protein, complex carbs, and healthy fats. At 638 calories per serving with 16g of fiber, they’ll keep you energized and satisfied throughout your day.
Ingredient Section
- Chicken: 1 pound boneless skinless breasts, halved or 6-8 tenders for even cooking
- Seasonings: 1/4 cup Jamaican jerk seasoning, bringing authentic Caribbean flavors
- Vegetables: 1 red bell pepper (thinly sliced), 2 ripe avocados, 1 fresh mango
- Base: 5-6 cups cooked rice, 15 oz red beans (drained)
- Pineapple Sauce Components:
- 1/2 cup fresh pineapple with juices
- 2 tablespoons honey for sweetness
- 2 teaspoons ketchup
- 1 teaspoon each: dijon mustard, lime juice
- Chipotle pepper in adobo sauce for heat
- Seasonings: garlic powder, sugar, salt, pepper
Instructions Section
- Sauce Preparation: Combine pineapple sauce ingredients in saucepan, simmer 5-10 minutes until well blended
- Rice Base: Cook rice according to package directions, then incorporate drained red beans
- Chicken Cooking: Season chicken with jerk seasoning, cook in olive oil 3-4 minutes per side until done
- Vegetable Prep: Add bell peppers to chicken pan in final minutes, sauté until tender
- Bowl Assembly: Layer rice-bean mixture, top with chicken, peppers, mashed avocado, and fresh mango
- Final Touch: Drizzle with warm pineapple sauce and serve immediately
Cooking Techniques
Want to make the perfect jerk chicken? The key is getting that nice golden sear on both sides! Keep your pan at medium heat – too hot and the seasoning might burn. When you see the chicken turning white about halfway up the sides (usually around 3-4 minutes), it’s time to flip.
For extra-thick chicken breasts, you can cover the pan for a minute or two after flipping to make sure they cook through completely.
Variations and Substitutions
This bowl is super flexible! If chicken breast isn’t your thing, try thighs – they’re even more flavorful. Not a fan of spicy food? Start with just 2-3 tablespoons of jerk seasoning instead of the full 1/4 cup.
You can swap the red beans for black beans, or try quinoa instead of rice for extra protein. No fresh mango? Canned works great too! And if you can’t find chipotle peppers for the sauce, a dash of regular hot sauce adds that perfect kick.
Serving Suggestions
These bowls are all about the toppings! Try adding some fresh cilantro, a squeeze of lime, or some crispy plantains on top. Want extra crunch? Sprinkle on some toasted coconut flakes or crushed plantain chips.
A dollop of sour cream can help cool things down if the jerk seasoning brings too much heat. For a party, set up a “bowl bar” and let everyone build their own perfect combination!
Storage Tips
These bowls make amazing leftovers! Store each component separately – the chicken, rice and beans, sauce, and fresh toppings – in airtight containers in the fridge for up to 3 days. Keep the avocado and mango fresh by adding them just before eating.
When reheating, sprinkle a little water on the rice before microwaving to bring back its fluffy texture. The pineapple sauce might thicken in the fridge – just warm it up and add a splash of water to thin it out.
Jerk Chicken Bowls
Equipment
- Saucepan
- Large skillet
Ingredients
For the Main Dish
- 1 pound boneless skinless chicken breasts cut in half, (or 6-8 chicken tenders)
- 1/4 cup Jamaican jerk seasoning (or homemade)
- 1 Tablespoon olive oil
- 1 whole red bell pepper sliced thin
- 15 ounce red beans drained and rinsed
- 2 whole avocados peeled, seeded, mashed
- 1 whole mango peeled and sliced around the pit
- 5-6 cups hot cooked rice or coconut rice, for serving
For the pineapple sauce
- 2 Tablespoons honey
- 1/2 cup fresh pineapple with juices, diced
- 2 teaspoons ketchup
- 1 teaspoon dijon mustard
- 1 teaspoon lime juice
- 1 whole chipotle pepper in adobo plus 1 tsp of the adobo sauce or just the sauce, if you like mild heat
- 1/2 teaspoon garlic powder
- 1 teaspoon granulated sugar
- salt and freshly ground black pepper to taste
Instructions
- Combine the pineapple sauce ingredients in a small saucepan over medium-low heat. Simmer for 5-10 minutes. Remove from heat and set aside.
- Cook long grain white rice according to package instructions, or (preferred) make our coconut rice.
- When the timer goes off for the rice, add the red beans to the pot and fluff everything with a fork to toss it all together. Return the lid to keep it warm while you cook the chicken.
- Season chicken breasts all over with jerk seasoning. Add olive oil to a large skillet over medium heat. Add chicken and cook for 3-4 minutes on each side, flipping once, until cooked through.
- Add bell peppers to the pan during the last few minutes of cooking and sauté until tender.
- Spoon rice and red beans into bowls. Add some chicken and bell pepper, a scoop of mashed avocado, and a spoonful of fresh mango. Spoon a little of the pineapple sauce on top.
