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0 from 21 votes

Meal Prep Jerk Chicken Bowls with Pineapple Black Bean Salsa

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!

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

Ingredients

Jerk-Style Chicken Marinade:
  • 1 lb. boneless chicken breasts
  • 3 green onions sliced
  • 1/2 small sweet onion (100g) finely diced
  • 1/2 Serrano pepper seeds removed & chopped
  • 1/4 cup low-sodium soy sauce (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 (315g) finely diced
  • 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
    Cup of Yum
  1. 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.
  2. Add all the marinade ingredients (green onions through all spice) to a food processor or small blender until everything is well combined.
  3. 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
  1. 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
  1. 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.
  2. 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:
  1. 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 ChickenJust salsa - MFP entry: LFF Pineapple Black Bean Salsa
  • Without rice option: MFP entry: LFF Jerk-Style Chicken with Pineapple Salsa

Nutrition Information

Serving 1bowl Calories 324kcal (16%) Carbohydrates 40g (13%) Protein 32g (64%) Fat 4g (6%) Saturated Fat 1g (5%) Fiber 6g (24%) Sugar 5.5g (11%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 324

% Daily Value*

Serving 1bowl
Calories 324kcal 16%
Carbohydrates 40g 13%
Protein 32g 64%
Fat 4g 6%
Saturated Fat 1g 5%
Fiber 6g 24%
Sugar 5.5g 11%

* Percent Daily Values are based on a 2,000 calorie diet.