Jamaican Jerk Chicken 

Serves: 4-6 | Prep Time: 20 minutes + 4 hours marinating | Cook Time: 30 minutes

Nutritional Highlights (Per Serving)

• Protein: 32-38g
• Calories: 320-380
• Carbs: 8g
• Fat: 12g (healthy fats from oil and nuts)

Ingredients

For the Jerk Marinade:

• 6-8 green onions (scallions), roughly chopped
• 2-3 scotch bonnet peppers, seeded and chopped (or 2 habaneros + 1 jalapeño)
• 6 cloves garlic, peeled
• 2-inch piece fresh ginger, peeled and chopped
• 1/4 cup fresh lime juice
• 2 tablespoons orange juice
• 3 tablespoons soy sauce
• 2 tablespoons brown sugar
• 3 tablespoons vegetable oil
• 2 tablespoons apple cider vinegar
• 2 tablespoons ground allspice (pimento)
• 1 tablespoon fresh thyme leaves (or 1 tsp dried)
• 1 teaspoon ground cinnamon
• 1 teaspoon ground nutmeg
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon ground cloves

For the Chicken:

• 3 lbs chicken pieces (thighs, drumsticks, and/or breasts), skin-on
• OR 2.5 lbs boneless chicken thighs (for easier eating)
• 1 tablespoon vegetable oil (for grilling)

For Serving:

• Cooked brown rice or quinoa
• Lime wedges
• Sliced avocado
• Fresh cilantro
• Sliced red onion

Traditional Rice and Peas (Optional):

• 1 cup jasmine rice
• 1 can (14 oz) coconut milk
• 1 can (15 oz) kidney beans, drained
• 2 cups water
• 2 cloves garlic, minced
• 1 scotch bonnet pepper, whole
• 1 teaspoon salt
• 2 sprigs fresh thyme

Instructions

Make the Jerk Marinade:

1. Prepare peppers: Wear gloves when handling scotch bonnet peppers. Remove seeds for less heat, or keep some seeds for extra spice.
2. Blend marinade: In a food processor or blender, combine green onions, scotch bonnet peppers, garlic, ginger, lime juice, orange juice, soy sauce, brown sugar, oil, vinegar, allspice, thyme, cinnamon, nutmeg, paprika, salt, pepper, and cloves.
3. Process until smooth: Blend until you have a smooth, paste-like consistency. Taste and adjust – it should be spicy, sweet, and aromatic.
4. Reserve some marinade: Set aside 1/4 cup of marinade for basting and serving.

Marinate the Chicken:

1. Prepare chicken: Pat chicken pieces dry and make shallow cuts in the meat to help marinade penetrate.
2. Marinate: Place chicken in a large zip-lock bag or non-reactive bowl. Pour marinade over chicken, making sure all pieces are coated.
3. Refrigerate: Marinate for at least 4 hours, preferably overnight (up to 24 hours for maximum flavor).
4. Room temperature: Remove chicken from refrigerator 30 minutes before cooking.

Cook the Chicken:

Grilling Method (Preferred):

1. Preheat grill: Heat gas grill to medium heat, or prepare charcoal for medium-hot cooking.
2. Oil grates: Clean and oil grill grates to prevent sticking.
3. Grill chicken: Remove chicken from marinade and place on grill. Cook bone-in pieces for 25-30 minutes, boneless pieces for 20-25 minutes, turning every 6-8 minutes.
4. Baste: Brush with reserved marinade during the last 10 minutes of cooking.
5. Check doneness: Internal temperature should reach 165°F (74°C). Juices should run clear.

Oven Method:

1. Preheat oven: Heat oven to 400°F (200°C).
2. Prepare pan: Line a baking sheet with foil and place a wire rack on top.
3. Bake: Place marinated chicken on rack and bake for 35-40 minutes until cooked through.
4. Broil finish: Turn on broiler for last 3-5 minutes to crisp the skin.

Make Rice and Peas (Optional):

1. Combine ingredients: In a medium saucepan, combine rice, coconut milk, kidney beans, water, garlic, whole scotch bonnet, salt, and thyme.
2. Bring to boil: Bring to a boil, then reduce heat to low, cover, and simmer for 18-20 minutes.
3. Rest: Remove from heat and let stand 5 minutes. Remove scotch bonnet and thyme sprigs before serving.

Serving Instructions

1. Rest chicken: Let grilled chicken rest for 5 minutes before serving.
2. Plate: Serve jerk chicken over rice and peas or with your preferred grain.
3. Garnish: Top with fresh cilantro, sliced red onion, and avocado.
4. Finish: Serve with lime wedges and extra jerk sauce on the side.

Bodybuilder Tips

• Skin or no skin: Remove skin after cooking to reduce calories while keeping moisture
• Meal prep friendly: Marinate multiple batches and freeze for quick weeknight meals
• Spice benefits: Capsaicin from peppers may boost metabolism
• Protein timing: Perfect post-workout meal with rice for glycogen replenishment
• Hydration: The spice level will make you drink more water – great for recovery
• Storage: Keeps 4-5 days refrigerated, great for meal prep containers

Heat Level Adjustments

Mild Version:

• Use 1 jalapeño pepper instead of scotch bonnet
• Reduce allspice to 1 tablespoon
• Add extra brown sugar for sweetness

Traditional Medium Heat:

• Use recipe as written
• Keep some seeds in the peppers

Extra Hot:

• Keep all seeds in scotch bonnet peppers
• Add 1 additional scotch bonnet
• Include 1/4 teaspoon cayenne pepper

Variations

Protein Alternatives:

• Jerk Pork: Use pork shoulder or tenderloin
• Jerk Fish: Perfect for mahi-mahi, snapper, or salmon
• Jerk Shrimp: Marinate large shrimp for 30 minutes only

Cooking Methods:

• Slow cooker: Cook on low 6-8 hours after searing
• Air fryer: Cook at 375°F for 20-25 minutes
• Cast iron: Sear and finish in oven for smoky flavor

Vegetable Additions:

• Jerk vegetables: Use marinade on bell peppers, zucchini, and pineapple
• Jerk cauliflower: Great vegetarian option

Traditional Sides

Authentic Jamaican:

• Rice and peas (kidney beans and coconut rice)
• Festival (fried cornmeal dumplings)
• Fried plantains
• Coleslaw with scotch bonnet dressing

Bodybuilder-Friendly:

• Quinoa or brown rice
• Grilled pineapple and bell peppers
• Black bean salad with lime
• Roasted sweet potato wedges

Cultural Notes

Jerk seasoning originated with the Maroons, escaped slaves who lived in Jamaica’s Blue Mountains. They developed this preservation and flavoring method using indigenous Taíno techniques combined with African spice knowledge and local ingredients like scotch bonnet peppers and pimento (allspice).

The word “jerk” likely comes from the Spanish “charqui” (dried meat) or the Quechua word “ch’arki.” Traditional jerk cooking uses pimento wood, which gives a distinctive smoky flavor and aroma that’s impossible to replicate fully at home.

Today, jerk seasoning is Jamaica’s most famous culinary export, found on street corners in Kingston and in restaurants worldwide. Each jerk cook has their own secret blend, but the core ingredients remain the same.

Storage and Make-Ahead

• Marinade: Can be made 3 days ahead and refrigerated
• Marinated chicken: Keeps 2 days marinated in refrigerator
• Cooked chicken: 4-5 days refrigerated, 3 months frozen
• Freezer meal: Freeze chicken in marinade for up to 6 months

Safety Tips

• Handle peppers carefully: Always wear gloves when cutting scotch bonnets
• Avoid cross-contamination: Use separate cutting boards for peppers and other ingredients
• Wash hands thoroughly: Use dish soap after handling hot peppers
• Eye protection: Don’t touch your eyes after handling peppers