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Meal Prep Jerk Chicken Bowls with Pineapple Black Bean Salsa

Course: Main Course
Prep Time: 8 minutes
Cook Time: 7 minutes
Additional Time: 30 minutes
Total Time: 45 minutes
Servings: 4 servings
Calories: 324kcal
Author: Lauren
Get a taste of the tropics! Bring all your Caribbean-inspired flavor dreams to life with this easy to make, delicious Meal Prep Jerk Chicken Bowl with Pineapple Black Bean Salsa! Seriously these bowls are bursting with flavor and have the perfect amount of sweet, spice, and citrus!
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Ingredients

Jerk-Style Chicken:

  • 1 lb. boneless skinless chicken breasts
  • 3 green onions, sliced
  • 1/2 a small onion, chopped (100g) I used sweet vidalia
  • 1/2 serrano pepper seeds removed & chopped (this recipe is mild, use full pepper for more of a kick)
  • 1/4 cup low-sodium soy sauce (60g)
  • 1/4 cup red wine vinegar (60g) or any vinegar works
  • 2 Tbsp olive oil (30g)
  • 2 Tbsp brown sugar (24g) normal or Truvia works
  • 1 Tbsp Italian seasoning
  • 1.5 tsp salt
  • 1/2 tsp ground allspice

Pineapple Black Bean Salsa:

  • 2 cups pineapple, finely diced (315g)
  • 1 15-oz. can black beans, rinsed & drained
  • 1/3 cup finely diced red onion (42g)
  • 1/3 cup chopped cilantro
  • 1/4 tsp salt or to taste
  • Juice of 1 lime

Each Bowl:

  • 1/4 of the Jerk-Style Chicken (94g)
  • 2/3 cup Pineapple Black Bean Salsa (97g)
  • 1/2 cup cooked white rice or grain of choice
  • Pickled red onions optional

Instructions

Marinate the Chicken

  • Prepare the chicken by trimming off any excess fat and butterflying each breast. This will allow the chicken to have more flavor and help ensure even cooking throughout.
  • Add all the marinade ingredients (green onions through all spice) to a food processor or small blender until everything is well combined.
  • Place chicken in a bowl or a zip-top bag and pour marinade over chicken. Move chicken around to make sure it's all coated with marinade. Place in the fridge and let marinate for at least 30 minutes up to 24 hours before cooking.

Make the Pineapple Black Bean Salsa

  • While the chicken is marinating, make the pineapple salsa. Add all the ingredients to a large bowl and mix together. Taste and add any additional salt or lime juice to taste. 

Cook the Chicken

  • Option 1: Grill Chicken - Heat grill (or a grill pan on the stovetop) to medium heat and make sure the grill is clean and well greased. Shake off excess marinade and place the chicken over direct heat. Grill chicken for 4-5 minutes then flip and grill for another 3-4 minutes or until internal temperature reaches 155 degrees F.
  • Option 2: Oven-Bake Chicken - Preheat the oven to 425 degrees F. Arrange chicken in a single layer in a baking dish. Bake chicken for 20-25 minutes, flipping halfway through. Double check your chicken is done. You can do this using a meat thermometer and ensuring it reaches 165 F, or simply slicing the middle and making sure the chicken is no longer pink.

To Assemble Each Bowl:

  • To each bowl or meal prep container, add 1/4 of the chicken (94g), 2/3 cup Pineapple Black Bean Salsa (97g), 1/2 cup cooked white rice (50g) and pickled red onions (if desired). Serve with whatever else sounds good and enjoy!*

Notes

*This recipe is low in fat, I would recommend serving with some guacamole, light mayo, or cheese so it’s a little more substantial and doesn’t leave you feeling hungry as quickly. Another option is serving this Jerk-Style Chicken over a bed of greens and adding a dressing over top!
Log components separately if you wish: 
Just chicken - MFP entry: LFF Jerk-Style Chicken
Just salsa - MFP entry: LFF Pineapple Black Bean Salsa
Without rice option: MFP entry: LFF Jerk-Style Chicken with Pineapple Salsa

Nutrition

Serving: 1bowl | Calories: 324kcal | Carbohydrates: 40g | Protein: 32g | Fat: 4g | Saturated Fat: 1g | Fiber: 6g | Sugar: 5.5g