This Keto Jerk Chicken Sheet Pan Meal is the easy keto dinner recipe we all need right now! Ready in minutes, it’s loaded with flavor and is low carb, dairy free, Whole30, and Squeaky Clean Keto approved!
Oh Keto Jerk Chicken Sheet Pan Meal, where have you been all my life?! When it comes to why I love it (and more importantly, why you will too,) I don’t even know where to start!
Ok so it’s super easy, let’s go with that! You toss the chicken with the spices and marinate for a bit. You mix the cauliflower rice with the coconut milk and spread it out on the pan. Then top with the chicken pieces, and bake for about 20 minutes.
It goes in like this…
And comes out like this….
The cauliflower rice gets creamy, with a concentrated coconut flavor and subtle hints of the jerk spice that soaked in.
The chicken pieces are juicy on the inside, and with no bones or skin, they are suitable for even the pickiest of eaters – like Mr. Hungry who is a hard sell for chicken on the bone.
Though if you want to, you can absolutely sub in chicken thighs for this keto jerk chicken sheet pan recipe and it will taste even better – you’ll probably have to increase the cooking time to 30 minutes or so to get them cooked through.
Delicious alone, what really makes this keto jerk chicken sheet pan dinner sing is the super tasty and fresh pineapple avocado salsa that gets spooned over the top!
Now before you go freaking out on me about the pineapple, it’s a negligible amount that won’t break your carb bank. And believe me when I tell you that it’s soooo worth it!
Because I’m doing the Squeaky Clean Keto Challenge this month, I left out any sweeteners in this Keto Jerk Chicken recipe. The tiny pineapple bits in the salsa added just enough sweetness to offset the spicy jerk seasoning, and just elevated this entire dish.
Oh and let’s not forget the creamy avocado that cools down the spice level of the chicken, or the bright lime juice, tangy onions, and herby punch of cilantro. So much goodness packed in here!
I will admit that this Keto Jerk Chicken Sheet Pan Meal recipe would be made EVEN MORE AMAZING, with the addition of some keto friendly barbecue sauce! I didn’t add it because I wanted to post recipes that are squeaky clean keto friendly this month for all the people who signed up for the challenge.
But if you aren’t avoiding sweeteners, then I absolutely recommend slathering on a few tablespoons of keto BBQ sauce – especially the one from my first book Keto for Life, which is the best one I’ve tasted to date.
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Keto Jerk Chicken Sheet Pan Meal
- Total Time: 35 minutes
- Yield: 6 servings 1x
- Diet: Diabetic
Description
This Keto Jerk Chicken Sheet Pan Meal is the easy keto dinner recipe we all need right now! Ready in minutes, it’s loaded with flavor and is low carb, dairy free, Whole30, and Squeaky Clean Keto approved!
Ingredients
For the chicken:
- 1.5 lb chicken breast, trimmed and cut into 6 pieces
For the marinade:
- 1 tablespoon coconut aminos
- 1 tablespoon sugar free jerk seasoning
- 2 tablespoons avocado oil
- 1 teaspoon lime juice
For the rice:
For the salsa:
- 1/3 cup diced fresh pineapple
- 1/2 cup diced avocado
- 2 tablespoons finely chopped red onion
- 2 tablespoons finely chopped red bell pepper
- 1/4 cup chopped cilantro
- 1 tablespoon lime juice
- 1/4 teaspoon salt
Instructions
To marinate the chicken:
- Combine the marinade ingredients in a medium sized bowl.
- Add the chicken and stir to coat.
- Marinate for at least 1 hour or overnight.
To bake:
- Preheat the oven to 400 degrees Fahrenheit.
- Combine the cauliflower rice, coconut milk, avocado oil and salt in a medium sized bowl and stir well.
- Spread the cauliflower rice mixture onto a sheet pan.
- Top with the 6 pieces of chicken.
- Bake for 20 minutes, or until the chicken is cooked through.
- Remove from the oven and serve with the salsa.
To make the salsa:
- Combine all of the salsa ingredients in a bowl while chicken is baking.
- Stir and chill, covered, until ready to serve.
Notes
Approximate net carbs including salsa = 4g
Approximate net carbs without salsa = 3g
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Keto Sheet Pan Dinners
- Method: Baking
- Cuisine: Jamaican
Nutrition
- Serving Size: 1 piece of chicken, 1/2 cup cauliflower rice, 2 tablespoons salsa
- Calories: 265
- Fat: 13g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 28g
Keywords: Keto Jerk Chicken, Keto Sheet Pan Meals, Keto Sheet Pan Dinners
Gail says
But what do you do with the rest of the pineapple? I put “pineapple” in the search bar, and it brought up nine recipes that apparently use pineapple.
Mellissa Sevigny says
You can freeze it until you need it for other recipes.
Sarah in CA says
What jerk seasoning did you use? I live in a remote area of the Sierra Mountains. So knowing what to look for in the big city grocery stores is helpful.
★★★★
Gianna says
Top chicken recipe to me!
I had to do some substitution, as I can’t find jerk seasoning, so I did prepare my version with it is available here in Italy.
Your recipes are really very tasting and comforting especially when your are on diet!
★★★★★
Mellissa Sevigny says
Thank you Gianna – so very happy you were able to make this recipe work for you!!! Also kudos for eating Keto in Italy – every time we go there I don’t even try, I just go hog wild with the pizza, pasta, and gelato – fortunately we are usually doing a ton of walking ha ha!