Low-Cal Jerk Chicken
Jamaican jerk chicken marinated in fiery allspice and thyme, grilled lean. 380 calories, 38g protein, Caribbean classic lightened up.
Low-Cal Jerk Chicken has 380 calories per serving, with 38g protein, 18g carbs, 16g fat, and 3g fiber. Prep 15 min, cook 20 min.
Nutrition per serving
1 serving(s)
380
Calories
38g
Protein
76% DV
18g
Carbs
7% DV
16g
Fat
21% DV
* %DV based on a 2000 calorie diet
💪 38g protein per serving.
🔥 10.0g protein per 100 cal.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
15 min
Cook Time
20 min
Servings
1
Est. Cost
$4.50
Low-Cal Jerk Chicken
Jerk chicken is Jamaica’s most famous export, defined by a fiery marinade of allspice, thyme, scallions, and chile. This lighter version uses skinless chicken breast and grills lean, delivering all the smoky heat with far less fat.
Ingredients
- 6 oz boneless skinless chicken breast
- 1/4 medium onion
- 3 garlic cloves
- 1 tbsp grated fresh ginger
- 3 scallion stalks
- 1 tsp fresh thyme leaves
- 1 tsp ground allspice
- 2 tbsp lime juice
- 1 tsp hot sauce (or scotch bonnet, to taste)
- 3/4 cup cooked brown rice
Instructions
- Blend the onion, garlic, ginger, scallions, thyme, allspice, lime juice, and hot sauce into a jerk paste.
- Score the chicken breast lightly with a knife so the marinade penetrates.
- Coat the chicken in half the jerk paste and marinate at least 30 minutes, or overnight.
- Preheat a grill or grill pan to medium-high heat.
- Grill the chicken for 6-7 minutes per side until it reaches 165F internally.
- Rest the chicken for 5 minutes, then slice.
- Serve over brown rice with the remaining marinade warmed as a sauce.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 380 kcal |
| Protein | 38g |
| Carbs | 18g |
| Fat | 16g |
| Fiber | 3g |
Tips
- Marinate overnight for the deepest flavor; the acid tenderizes the breast.
- No grill? Bake at 400F for 20-22 minutes and broil the last 2 minutes for char.
- Use whole scotch bonnet in the blender for authentic heat; remove seeds to dial it back.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
skillet
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