Jamaican Jerk Chicken 🌶

Jamaican Jerk Chicken isn’t just delicious — it’s powerful food as medicine. This Caribbean classic is loaded with herbs and spices that do more than add flavor. They bring anti-inflammatory, immune-boosting, and metabolism-supporting benefits to your plate:

• Allspice contains antioxidants that support inflammation balance.

• Ginger and garlic are natural immune boosters.

• Scotch bonnet peppers bring capsaicin, which may support metabolism and circulation.

• Bone-in chicken thighs and drumsticks provide minerals like zinc and iron for energy and hormone health.

Jamaican Jerk Chicken 🔥

Ingredients:

For the marinade:

• 6–8 chicken thighs or drumsticks (bone-in, skin-on for best flavor)

• 4 green onions, chopped

• 1 medium onion, chopped

• 3–4 garlic cloves

• 1 Scotch bonnet pepper (or habanero, seeded if you want less heat)

• 2 Tbsp fresh ginger, chopped

• Juice of 2 limes (or 1 lime + 1 orange for balance)

• 3 Tbsp soy sauce (or coconut aminos)

• 2 Tbsp olive oil

• 2 Tbsp brown sugar (or coconut sugar)

• 1 Tbsp fresh thyme (or 1 tsp dried)

• 2 tsp ground allspice

• 1 tsp cinnamon

• 1 tsp nutmeg

• 1 tsp black pepper

• 2 tsp salt

Instructions:

1. Blend the marinade: Add all marinade ingredients to a blender or food processor. Blend until smooth.

2. Marinate the chicken: Place chicken in a large bowl or zip-top bag. Pour marinade over, making sure chicken is well coated. Cover and refrigerate for at least 2 hours (overnight is best for maximum flavor).

3. Cook the chicken:

   • Grill method (most authentic): Preheat grill to medium-high heat. Grill chicken skin-side down first, then turn and grill until cooked through (internal temp 165°F), about 35–45 minutes depending on size.

   • Oven method: Preheat oven to 400°F. Place chicken on a lined baking sheet or roasting pan. Bake for 35–45 minutes until cooked through. For a smoky flavor, broil for the last 3–5 minutes.

4. Serve: Pair with your favorite sides (see below).

What to Serve With Jerk Chicken 🍴

Traditional or nutrient-packed sides make this meal complete:

• Rice and Beans– the classic Jamaican side dish.

• Fried Plantains – sweet and caramelized, balancing the spice.

• Mango or Pineapple Slaw – cooling, fresh, and full of crunch.

• Sweet Potatoes – roasted, mashed with coconut milk, or grilled for a nutrient-dense pairing.

• Cucumber & Avocado Salad – refreshing and healthy-fat rich.

• Grilled Vegetables – zucchini, peppers, or eggplant for extra fiber and antioxidants.

👉 For a balanced plate: try jerk chicken + roasted sweet potatoes + mango slaw + avocado slices. Protein, healthy fats, complex carbs, and colorful veggies all in one meal.

Jerk chicken is proof that healthy food doesn’t have to be boring — it can be bold, nourishing, and deeply satisfying. By combining protein-rich chicken with spices that reduce inflammation, support immunity, and boost circulation, you’re creating a meal that fuels your body on multiple levels. Pair it with colorful sides like sweet potatoes, mango slaw, or rice and beans, and you’ve got a plate that balances flavor, tradition, and wellness in every bite.