• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Foodology Geek

  • About
  • Recipe Index
  • ☙ Iconic Recipes ❧
    • 🏝 California Food
    • 🍍 Hawaiian Food
    • 🌮 Mexican Recipes
    • 🏡 Family Recipes
  • Shop
  • 💌 Subscribe
menu icon
go to homepage
subscribe
search icon
Homepage link
  • 🏠 BLOG
  • 🍍 ABOUT FG
  • 🗃 RECIPE INDEX
  • 📙 THE COOKBOOK
  • 🛒 SHOP
  • 📫 SUBSCRIBE
  • ➜ STORY EXPLORER
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home » Recipes » Chicken

    Easy Jerk Chicken Meal Prep Bowl

    Published: Sep 4, 2017 · Modified: Aug 25, 2022 by Laura Reigel · This post may contain affiliate links

    Jump To Recipe Comments
    jerk chicken meal prep bowl recipe. pinteret image by foodology geek.

    This bowl is full of island flavor Jerk chicken cooked in the oven, served with roasted plantains, Jamaican rice, and peas, and then topped with spicy-sweet pineapple salsa.

    Jerk Chicken Beast Bowl With All The Fixins

    Jerk Chicken Beast Bowl With All The Fixins

    Jerk Chicken is easy!

    To make jerk chicken in the oven, simply rub the chicken with jerk spice rub and roast it. This is the easiest jerk chicken recipe ever! When you pull this lovely bird out of the oven, the result is a crispy-skinned bird with a beautiful spicy Jamaican flavor.

    I roast the chicken on a baking rack over a heavy sheet pan. This allows air to circulate under the bird. Pro tip: You can use this rack technique for a cut-up fryer or for just a bunch of chicken thighs or breasts that you might be cooking up for your weekly meal prep.

    Roasted Jerk Chicken

    Roasted Jerk Chicken

    Wait a second; my chicken doesn’t look like that!

    How’d you get it so flat?

    For this beast bowl, I decided to share a technique that I use all the time in my kitchen – spatchcocking. Besides being super fun to say, spatchcocking is an easy way to reduce the time that it takes to cook a whole bird. By spatchcocking the bird, you can get seasoning easily all over the meat, and your chicken ends up nice and crispy and evenly cooked. As a bonus, it’s also super easy to carve.

    How to Spatchcock, a Chicken

    To spatchcock a bird, you will need a nice pair of kitchen shears to cut the backbone out of the bird. This is very easy. Using the kitchen shears, just cut along either side of the backbone and pull it out. Next, turn the bird over and press it flat. Congratulations, you have spatchcocked your bird! See easy!

    Spatchcocked Chicken

    The raw backbone in this photo will go into a stockpot with carrots, onions, celery, a few spices, and the ‘extras’ that always come inside your chicken.

    I will also add the remainder of the carcass from the bird after it is carved. See my recipe for bone broth to see how to make this healing staple.

    Quick and Easy Jamaican Rice and Peas

    Jamaican Rice and Peas

    Jamaican Rice and Peas

    Jamaican Rice and Peas is a traditional island staple. This Caribbean flavored rice has a mild coconut flavor and is usually made with pigeon peas. However, sometimes these are hard to find in your local grocery store so I’ve substituted small red beans.

    Pineapple Salsa

    Pineapple Salsa

    Pineapple Salsa

    If you spend any time around my house for dinner you will know that I love salsa. Chips and salsa are one of my snacking weaknesses. Salsas add a bright, spicy flavor to anything. Traditional salsa Fresca is something that I almost always have in the fridge for eating on eggs - or anything.

    This pineapple salsa is so good!

    I love the sweet pineapple paired with savory ingredients.

    I chose to use serrano peppers in this salsa – they are spicier than jalapeños and have a sharp bite to them. They are my preference in any salsa, but I know everyone doesn’t love things as I do.

    In this salsa, however, the serranos are toned down because there is so much sweetness from the pineapple. The beauty of making your own salsa is that you can dial in the spice just the way you want it!

    Roasted Plantains
    Roasted Plantains, Jamaican Rice and Pineapple Salsa

    Roasted Plantains

    I roasted my plantains in a cast-iron skillet in the oven right alongside my chicken. They came out perfectly done. While everything was cooking in the oven I made the rice. Then while the rice was simmering, I made the salsa.

    How to prep this Power Bowl

    1. Preheat oven.
    2. Spatchcock chicken, rub it down with jerk seasoning, get it in the oven.
    3. Peel and cut up plantains, get them in the oven.
    4. Make rice while the chicken is cooking.
    5. Once the rice is on simmer, make salsa.
    6. Make sure to keep an eye on chicken and plantains while cooking rice and making salsa.

    ➽ Did you make this recipe? I love to see what's going on in your kitchen. Please show me what you're cooking. 🍳 Tag me @foodologygeek on your favorite social channel! Facebook, Instagram & Pinterest. If you loved ❤︎ this recipe, please leave a five ★ review and a comment!

    Spicy jerk chicken with Jamaican rice and peas, roasted plantains, and pineapple salsa.
    Favorite Saved!

    Jamaican Chicken Beast Bowl

    Laura Reigel
    Easy jerk chicken served with Jamaican rice and peas, roasted plantains and pineapple salsa. This beast bowl is full of island flavor. 
    PRINT PIN SAVE SAVED
    Prep Time 1 hr
    Cook Time 1 hr
    Total Time 2 hrs
    Course Main
    Cuisine Beast Bowl
    Servings 8
    Calories 452 kcal

    Ingredients
      

    Jerk Chicken

    • 2 lbs chicken whole bird, breasts or thighs
    • 2 teaspoon coconut oil
    • 2 tablespoon jerk spice rub

    Roasted Plantains

    • 4 ripe plantains
    • 2 teaspoon coconut oil
    • 1 teaspoon sea salt

    Jamaican Rice And Peas

    • 1 pkgs can small red beans
    • 1 14 oz can coconut milk
    • ½ small yellow onion diced
    • 2 green onions
    • 2 cloves garlic pressed
    • water to bring liquid to 4 cups
    • 2 cups long grain white rice
    • 1 tsp dried thyme
    • 1 tsp sea salt

    Pineapple Salsa

    • 2 cups fresh pineapple diced
    • 2 serrano peppers finely diced
    • ⅓ cup red onion finely diced
    • 2 tablespoon fresh cilantro minced
    • 2 teaspoon coconut oil
    • 1 lime juiced

    Fixins

    • baby kale greens
    • romaine lettuce hearts
    • spinach
    • shredded carrots
    • red bell pepper
    • purple cabbage
    Prevent your screen from going dark

    Instructions
     

    Jerk Chicken

    • Preheat oven to 425℉
    • Prepare pan for roasting. 
      Baking extra crispy chicken
    • Use either a whole chicken, spatchcocked or cut up parts.
    • Rub chicken with jerk seasoning rub.
    • Place chicken on roasting pan. 
    • Roast until chicken is 165℉. Time will vary depending on cut of chicken. 
    • When cooked to the proper temperature. Let rest at least 10 minutes before slicing. 
      Roasted Jerk Chicken recipe by foodology geek.
    • Slice and store extra chicken to make lunch and dinner the rest of the week. 

    Roasted Plantains

    • Peel plantains and cut into 2 inch pieces. 
    • Toss in oil and salt. 
    • Roast in a cast iron skillet or on a baking sheet. (These can be cooked in the oven right alongside of the chicken. Just make sure you keep an eye on them and take them out when they are a golden brown.)

    Jamaican Rice and Peas

    • Drain the red beans, make sure to reserve the liquid for cooking. Set Aside. 
    • Combine liquid from red beans and one can of coconut milk in a large measuring cup. (I use a 4 cup glass measuring cup)
    • Add enough water to the measuring cup to bring the liquid up to 4 total cups. Set aside. 
    • Add oil to medium sized sauce pan. Heat on medium high. 
    • Add yellow onion and garlic, cook for a few minutes until fragrant and translucent.
    • Add the rice and cook for a few minutes until rice is coated with oil. 
    • Add beans, green onions, thyme, salt, and liquid to pan. Stir.
    • Bring to a boil.
    • Reduce heat to simmer, cover and cook until all liquid is absorbed. About 20 minutes. Stir occasionally. 

    Pineapple Salsa

    • Add all ingredients to a bowl and stir. 

    Beast Bowl Assembly

    • I served these with just a handful or two of baby kale greens. They are bitter and pair nicely with the sweet salsa and spicy chicken. 
    • However - the magic of the beast bowl is that you can add any base fixings that fit your mood. My go-tos are romaine and spinach, shredded carrots, red peppers, and purple cabbage. 

    YOUR OWN NOTES

    Click here to add your own private notes.

    Nutrition

    Calories: 452kcalCarbohydrates: 72gProtein: 15gFat: 12gSaturated Fat: 5gCholesterol: 40mgSodium: 627mgFiber: 3gSugar: 18gCalcium: 36mgIron: 1.8mg
    DID YOU MAKE THIS RECIPE?Snap a 📸 and share it. Tag me @foodologygeek and don't forget to hashtag #foodologygeek!

    More Chicken Recipes

    • Hawaiian Shoyu Chicken
    • How To Make Bone Broth
    • Turkey Soup Recipe
    • Turkey Pot Pie Recipe
    51 shares

    About Laura Reigel

    Laura is the owner and CEO of Foodology Geek. She holds a degree in Physiology and Neuroscience as well as a Certification as a Nutrition Coach. Laura uses her love of cooking and science to create healthy real food recipes that you'll love eating.

    As a certified recipe hoarder, and meal prep maven Laura is passionate about sharing her love for cooking easy from-scratch recipes. She also shares the occasional family recipe and all of the technical details.

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Review this recipe!




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    laura reigel from foodology geek profile shot

    Hi, I'm Laura! Welcome to Foodology Geek restaurant-inspired recipes & culinary science.

    You'll recipes inspired by restaurants that I visit when I travel. I recreate them in my kitchen so that you can make them in yours.

    The best things in life can be found around the table with family and friends. Make them delicious!

    Find out more about me →

    🦃 It's Almost Turkey Day

    Check out our collection of Thanksgiving Recipes.

    • Classic Pumpkin Pie
    • Smoked Turkey Legs
    • How To Make The BEST Smoked Turkey Breast
    • Homemade Poultry Seasoning Recipe

    All Things Pumpkin

    • Pumpkin Cookies With Cream Cheese Frosting
    • Vegan Pumpkin Pie Tart
    • Pumpkin Chocolate Chip Cookies
    • Classic Pumpkin Pie
    • DIY Pumpkin Pie Spice Recipe
    • Pumpkin Cheesecake Bars with Caramel Sauce

    🥂 Trending...

    • Pot Roast Recipe
    • Potluck Recipes
    • Hawaiian Coleslaw - Sweet & Savory
    • How to Make Homemade Roasted Nuts
    • Pork Fried Rice
    • Smoked Kalua Pork - Authentic Hawaiian Flavor

    Footer

    ^ back to top

    • Pinterest
    • YouTube
    • Facebook
    • LinkedIn
    • Instagram
    • TikTok

    Subscribe to our newsletter

    Our Cookbook

    Privacy Policy

    Disclaimer

    Terms & Conditions

    Accessibility Policy

    Contact us at: hello@foodologygeek.com

    Copyright © 2022 Foodology Geek

    This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.AcceptReject Read More
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT
    51 shares
    51 shares