Why You’ll Love This Recipe

Bold and Flavorful: The jerk seasoning gives the chicken a spicy kick while the mango salsa adds a refreshing, sweet contrast.
Balanced Meal: This dish has a great mix of protein, fiber, and healthy fats, making it both filling and nutritious.
Meal Prep Friendly: These bowls are perfect for meal prepping, staying fresh in the fridge for days and easily reheating for quick meals.
Tropical Twist: With the addition of mango, coconut rice, and cilantro, these bowls bring a touch of the tropics to your plate.
Customizable: You can tweak the recipe to fit your dietary preferences and available ingredients.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

1.5 pounds boneless, skinless chicken breasts or thighs
2 tablespoons jerk seasoning
1 tablespoon olive oil
1 lime, juiced
1 cup quinoa or brown rice, cooked
1 can black beans, drained and rinsed
1 mango, diced
1/2 red onion, finely chopped
1/4 cup fresh cilantro, chopped
1/2 cup coconut milk (for rice)
Salt and pepper, to taste

Directions

Marinate the Chicken: In a bowl, combine the chicken with jerk seasoning, lime juice, olive oil, salt, and pepper. Let it marinate for at least 30 minutes, preferably overnight.
Cook the Rice: Prepare the quinoa or brown rice according to the package instructions. For coconut rice, cook the rice with coconut milk instead of water to add a rich flavor.
Prepare the Salsa: In a bowl, mix together the diced mango, red onion, and chopped cilantro. Season with salt and pepper to taste.
Cook the Chicken: Grill or pan-sear the marinated chicken over medium heat until fully cooked and the internal temperature reaches 165°F (74°C). Let the chicken rest for a few minutes before slicing.
Assemble the Bowls: In meal prep containers, layer the coconut rice, black beans, sliced chicken, and mango salsa.
Store and Serve: Refrigerate the assembled bowls for up to 4 days. Reheat before serving.

Servings and Timing

Servings: 4
Preparation time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes

Variations

Vegetarian Option: Swap the chicken for grilled tofu or tempeh for a plant-based version.
Spicy Kick: Add sliced jalapeños to the mango salsa for an extra layer of heat.
Grain-Free: Serve over cauliflower rice for a low-carb alternative.
Additional Veggies: Add roasted bell peppers or sautéed spinach for extra nutrients and flavor.

Storage/Reheating

Storage: Store the assembled bowls in airtight containers in the refrigerator for up to 4 days.
Reheating: Reheat in the microwave for 2-3 minutes or until heated through.
Freezing: For longer storage, freeze the chicken and rice components separately. Thaw overnight in the refrigerator before reheating.

FAQs

How can I make the chicken less spicy?

Use a milder jerk seasoning or reduce the amount of seasoning used in the marinade.

Can I use chicken thighs instead of breasts?

Yes, chicken thighs can be used; they may require slightly longer cooking time.

Is this recipe gluten-free?

Yes, this recipe is naturally gluten-free.

Can I use canned mango instead of fresh?

Fresh mango is recommended for the best texture and flavor, but canned mango can be used if fresh is unavailable.

How do I know when the chicken is fully cooked?

Use a meat thermometer to ensure the internal temperature reaches 165°F (74°C).

Can I prepare the mango salsa in advance?

Yes, the mango salsa can be prepared a day ahead and stored in the refrigerator.

Can I use a different grain instead of quinoa or rice?

Yes, couscous, farro, or bulgur can be used as alternatives.

How do I prevent the rice from becoming mushy?

Use a 1:1 ratio of rice to liquid, and avoid overcooking the rice.

Can I add cheese to this dish?

Yes, a sprinkle of crumbled feta or goat cheese can add a creamy texture.

Is this recipe suitable for meal prepping?

Yes, this recipe is designed for meal prepping and stores well in the refrigerator.

Conclusion

Jerk Chicken Meal Prep Bowls are a flavorful and nutritious option for those looking to streamline their weekly meals. With a balance of protein, fiber, and healthy fats, these bowls are both satisfying and easy to prepare. Customize them to suit your taste preferences and dietary needs, and enjoy a delicious tropical-inspired meal all week long.