Meal Prep Jerk Chicken Bowls with Pineapple Black Bean Salsa

Name: Meal Prep Jerk Chicken Bowls with Pineapple Black Bean Salsa
Prep time: 8 min
Cook time: 7 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 lb. chicken breast; 3 green onions; 1/2 sweet onion; 1/2 Serrano pepper; 1/4 cup soy sauce; 1/4 cup red wine vinegar; 2 Tbsp olive oil; 2 Tbsp brown sugar; 1 Tbsp Italian seasoning; 1.5 tsp salt; 1/2 tsp ground allspice; 2 cups pineapple; 15 oz. black beans; 1/3 cup red onion; 1/3 cup cilantro; 1/4 tsp salt; lime; 1/4 of the chicken; 2/3 cup pineapple; 2/3 cup black beans; 1/2 cup white rice; red onion

User Reviews

5

14 reviews

Excellent

Prep Time
8 mins
Cook Time
7 mins
Additional Time
30 mins
Total Time
45 mins
Servings
4 servings
Calories
324 kcal
Course
Main Course

Meal Prep Jerk Chicken Bowls with Pineapple Black Bean Salsa

Heidi Hunt

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These Meal Prep Jerk Chicken Bowls feature chicken breasts marinated in a jerk-style sauce made from green onions, Serrano pepper, soy sauce, vinegar, and spices for a balanced and vibrant flavor. The chicken is paired with a fresh pineapple black bean salsa that combines sweetness and acidity with black beans and cilantro, adding texture and brightness to the dish. Served over white rice, the bowls offer a filling and flavorful meal option that can be prepared ahead for convenience.

Description

Meal Prep Jerk Chicken Bowls are designed for ease and flavor, combining traditionally spiced chicken with a lively tropical salsa. The chicken breast is trimmed and butterflied for even marination and cooking, soaking in a blend of soy sauce, vinegar, brown sugar, Italian seasoning, and allspice with Serrano pepper for heat. This marinated chicken imparts a tangy and slightly sweet profile with a hint of spice.

The pineapple black bean salsa adds a refreshing balance, made from finely diced pineapple, black beans, red onion, cilantro, and lime juice, offering a mix of savory, sweet, and acid that complements the chicken. Assembled over cooked white rice, each bowl combines protein, starch, and fresh ingredients for a well-rounded meal suitable for make-ahead lunches or dinners.

The recipe allows flexibility in serving; for example, substituting rice with other grains or adding greens and dressings for variation. The salsa can be adjusted with salt and lime juice to taste, enhancing the brightness and layering flavors.

Planning and marinating the chicken ahead of time improves flavor depth, and the salsa can be made while the chicken marinates. This preparation method supports meal prep routines and provides an effective way to enjoy a flavorful dish throughout the week.

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Ingredients

Servings

Jerk-Style Chicken Marinade:

1 lb. chicken breast boneless
3 green onions sliced
1/2 sweet onion finely diced, small, 100g
1/2 Serrano pepper seeds removed & chopped
1/4 cup soy sauce low-sodium, 60g
1/4 cup red wine vinegar 60g
2 Tbsp olive oil 30g
2 Tbsp brown sugar 24g
1 Tbsp Italian seasoning
1.5 tsp salt
1/2 tsp ground allspice

Pineapple Black Bean Salsa:

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

Each Bowl:

1/4 of the chicken Jerk-style, 94g
2/3 cup pineapple salsa, 97g
2/3 cup black beans salsa, 97g
1/2 cup white rice or grain of choice, cooked
red onion optional, pickled

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Instructions

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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

Serve with guacamole, light mayo, or cheese to add richness and make the meal more filling if desired.
For a lighter option, serve the jerk chicken over salad greens with a dressing instead of rice.
Log components separately if tracking nutrition: chicken alone, salsa alone, and combined with or without rice.