Alright, who’s up for a little island-inspired meal prep? This Jerk Chicken with Pineapple Salsa is just the thing to spice up your week! I’m talking tender, spiced chicken with a juicy, tangy salsa that’ll make your taste buds do a happy dance. Plus, it’s easy to whip up, and you get those fresh, vibrant flavors with every bite. It’s like a mini-vacation on a plate – without leaving your kitchen! Let’s dive into this tasty, tropical recipe.
Try my Black Bean Steak Stir Fry recipe.
Why you’ll love this recipe
Easy Meal Prep: This recipe sets you up with four ready-to-go meals in under an hour. Less time cooking during the week means more time enjoying!
Tropical Flavors: Think juicy pineapple, fresh lime, and that kick of jerk seasoning – it’s a little taste of the islands right at home.
Healthy and Satisfying: With lean protein, fiber-packed black beans, and all that fresh goodness, you’ll feel great after each meal.
Customizable Spice Level: Add as much or as little red pepper as you like, so you’re in control of the heat.
Perfect Balance of Sweet and Spicy: The sweet pineapple with the spicy jerk seasoning? Match made in food heaven!
This one’s sure to bring some sunshine to your meal prep game. 🌞
Try my Easy Fish Piccata recipe.
What you’ll need to make
Jerk Seasoning: This is the flavor powerhouse of the dish! With a blend of warm spices, a little sweetness, and a kick of heat, jerk seasoning brings that bold, smoky taste that takes the chicken to another level.
Chicken Breasts: Lean, tender, and the perfect canvas for soaking up that jerk seasoning. They cook up nice and juicy and are great for meal prep since they keep their flavor.
Pineapple: Here’s where the sweetness comes in! Fresh pineapple adds juicy, tropical vibes that balance the spice of the jerk chicken. Plus, it’s loaded with vitamin C and brings a fun, tangy twist to the salsa.
Black Beans: These bring a creamy, hearty element to the salsa. Black beans are a great source of protein and fiber, making this dish filling and nutritious.
Cilantro: Fresh cilantro adds brightness and a little herbaceous kick, perfect for rounding out the salsa. If cilantro isn’t your thing, feel free to leave it out or swap in some fresh parsley.
Lime: A squeeze of lime juice brings everything together. It adds zing to the salsa and makes the whole dish taste even fresher. Plus, the lime wedges on the side are perfect for adding a little extra pop to each bite!
These ingredients work together to create a meal that’s got it all – spice, sweetness, freshness, and loads of flavor.
Try my Jerk Prawn and Coconut Rice Bowl recipe.
| Ingredients: Serves – 4 |
|---|
| – 21.1 oz (600g) cooked rice |
| For the pineapple black bean salsa |
| – 10.9 oz (310g) pineapple, diced |
| – 8.4 oz (240g) canned black beans, rinsed |
| – 1/2 red onion, finely diced |
| – 0.5 oz (15g) cilantro, chopped (coriander) |
| – 1 lime |
| – 1 pinch of crushed red pepper (optional) |
| For the jerk chicken |
| – 1 tbsp jerk seasoning |
| – 1.3 lbs (600g) boneless, skinless chicken breasts |
What you’ll need to do
Time required: 55 minutes
1| Start by mixing up the salsa. Toss the pineapple, black beans, red onion, and cilantro in a big bowl. Squeeze half a lime over it all, add a pinch of salt and some red pepper flakes if you like a little heat, and give it a good stir. Set the other lime half aside—we’ll slice it up later for serving.
2| Now, let’s season that chicken! Rub the jerk seasoning all over both sides of the chicken breasts until they’re nice and coated.
3| Heat a tablespoon of oil in a large skillet over medium heat. Cook the chicken for about 7 minutes on each side, or until it’s golden-brown and cooked through. Once it’s done, slice it into strips about half an inch (1 cm) wide.
4| Time to serve it up! Place around 7 oz. (200g) of rice on each plate (or meal prep container if you’re getting ahead on the week). Add a generous scoop of salsa (7 oz. or 200g), lay a few strips of that flavorful jerk chicken on top, and pop a lime wedge on the side for an extra squeeze of freshness.
Enjoy this meal anytime you want a taste of the tropics!
Glycemic Index: Low (54) Glycemic Load: High (26)
Get Free Cookbooks
Kickstart your keto journey with our FREE Keto Cookbooks! 🎉 Packed with delicious recipes, these print copies are yours for the taking. Don’t wait—order now and start cooking your way to a healthier you! 🚀📚
*Hurry! offer valid till stock lasts.
Recipe swaps & Creative tweaks
Swap Chicken for Shrimp or Tofu: For a seafood twist, swap the chicken with shrimp! Just season and cook the shrimp for a few minutes per side. Or, for a vegetarian option, use firm tofu; it’ll soak up that jerk seasoning beautifully.
Try Mango Instead of Pineapple: Want to change up the salsa? Use diced mango instead of pineapple. It’s equally tropical and brings a sweeter flavor that pairs perfectly with the spicy jerk.
Add Avocado to the Salsa: For a creamy element, add diced avocado to the salsa. It’ll balance out the heat and add a rich texture that’s just so good.
Use Cauliflower Rice: Looking to cut down on carbs? Swap regular rice for cauliflower rice! It’s a great low-carb base that still lets the flavors of the chicken and salsa shine.
Adjust the Spice: For extra heat, add more red pepper flakes or even a bit of chopped fresh chili to the salsa. If you prefer a milder flavor, use a jerk seasoning with less spice or skip the red pepper flakes altogether.
Make It a Wrap: For an on-the-go meal, turn this into a wrap by adding the jerk chicken and salsa to a warm tortilla. Add a little lettuce or spinach for extra crunch!
These swaps and tweaks let you customize the dish to fit your taste buds, dietary needs, or even just to mix things up!
Try my Herbed COD and Lentil Stew recipe.
Useful Tips for Making the Best Jerk Chicken with Pineapple Salsa
Marinate for Extra Flavor: If you’ve got a bit of extra time, marinate the chicken in the jerk seasoning for 30 minutes to an hour. It’ll make the chicken even more flavorful!
Get a Good Sear on the Chicken: Use a hot pan and let the chicken cook undisturbed for the first few minutes on each side to get a nice sear. This caramelizes the spices and locks in the flavor.
Dice the Pineapple Small: Chopping the pineapple into small, bite-sized pieces helps it mix better with the black beans and red onion, giving you a balanced scoop of salsa with each bite.
Use Fresh Lime Juice: Freshly squeezed lime juice makes a big difference! It adds brightness and a touch of tang that ties everything together.
Prep in Advance: Both the chicken and salsa hold up well in the fridge for a few days, making this an awesome recipe for meal prep. Just keep them stored separately and combine when ready to eat.
Make Extra Salsa: This pineapple salsa is so tasty, you might want extra to use as a snack with tortilla chips or as a topping for other dishes throughout the week.
These tips will help you get the best flavor and texture from this easy, delicious recipe!
Try my Zesty Cajun Chicken recipe.
Serving Ideas for Jerk Chicken with Pineapple Salsa
Over Rice or Cauliflower Rice: Serve it up on a bed of fluffy rice or low-carb cauliflower rice to soak up all the flavors. The salsa and chicken pair perfectly with the grains!
In Tacos: Add some shredded lettuce, a dollop of sour cream, and a sprinkle of cheese, and you’ve got a Caribbean-inspired taco night that’s a real crowd-pleaser.
As a Salad Topper: Slice the jerk chicken and serve it over mixed greens with the pineapple salsa as a bright, flavorful dressing alternative. A handful of crispy tortilla strips adds a nice crunch.
In Lettuce Wraps: For a low-carb twist, skip the tortillas or rice and wrap up the jerk chicken and salsa in large lettuce leaves. Romaine or butter lettuce works great!
Stuffed into Pita or Flatbread: Tuck the chicken, salsa, and a handful of greens into a pita or flatbread for a hearty sandwich with a tropical twist. Perfect for lunch on the go!
With Tortilla Chips: Turn this into a party platter by serving the jerk chicken and pineapple salsa with a side of tortilla chips. Perfect for dipping and sharing!
These serving ideas add variety and keep things fun, whether it’s for meal prep, family dinners, or a tropical-inspired gathering!
Try my Teriyaki Salmon Bowl recipe.
Storage suggestions
Store Separately: To keep everything fresh, store the jerk chicken, rice, and pineapple salsa in separate containers. This helps prevent the rice from getting soggy and keeps the salsa nice and crisp.
Airtight Containers: Use airtight containers for both the chicken and salsa. This will help lock in the flavors and keep everything fresh for up to 3-4 days in the fridge.
Freezing the Chicken: If you’re making this in bulk, the jerk chicken freezes really well. Just let it cool completely, slice it, and store it in a freezer-safe container or bag. It’ll last for about 2-3 months in the freezer. When ready to eat, thaw it overnight in the fridge or reheat it in a skillet.
Pineapple Salsa Storage: The salsa is best eaten fresh, but it’ll keep for 2-3 days in the fridge. If you want to keep it longer, you can freeze it, but the texture of the pineapple might change a little when thawed.
Meal Prep Containers: If you’re prepping this for the week, meal prep containers are your best friend. Just portion out the chicken, rice, and salsa in separate sections, and you’ll have ready-to-go meals all week.
By storing everything properly, you’ll get to enjoy this flavorful dish even longer—perfect for meal prep or leftovers!
Try my other dinner recipes, here.
And there you have it—meal prep that feels like a trip to the beach! With the jerk chicken, zesty pineapple salsa, and a hit of lime, this dish will make your taste buds sing. Whether you’re saving it for the week or digging in right away, it’s a fun, flavor-packed way to shake up your meals. Hope you enjoy this as much as I do—happy cooking, and let me know how yours turns out! 🌴🍍
Recipe card
Meal Prep Jerk Chicken and Pineapple Salsa
🌶️ Looking for a little island flavor? This Jerk Chicken with Pineapple Salsa brings sweet and spicy vibes to your week! With juicy pineapple, black beans, and a kick of lime, it’s a tropical treat in every bite.
Ingredients
For the pineapple black bean salsa
For the jerk chicken
Instructions
-
Step 1:
Place the pineapple, black beans, red onion and cilantro in a large bowl. Squeeze the juice of half a lime over the ingredients. Season with salt and red pepper flakes, and stir to combine. Set the remaining half of the lime aside to cut into wedges for serving.
-
Step 2:
Rub jerk seasoning evenly over both sides of the chicken breasts.
-
Step 3:
Heat 1 tbsp. of oil in a large skillet over medium heat. Cook the chicken for 7 minutes on each side, or until the chicken is browned and fully cooked. Slice the chicken into 1⁄2“ (1cm) wide strips.
-
Step 4:
Serve 7 oz. (200g) of rice per plate, or meal prep container. Top each serving with 7 oz. (200g) of salsa, and add a few strips of jerk chicken. Add a wedge of lime to each serving.
Servings 4
- Amount Per Serving
- Calories 560kcal
- % Daily Value *
- Total Fat 8g13%
- Total Carbohydrate 77g26%
- Protein 45g90%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
