Description

Jerk Chicken Meal Prep Bowls combine bold jerk seasoning, juicy chicken, tropical coconut rice, black beans, and fresh mango salsa for a vibrant and nutritious meal. Perfect for meal prepping, these bowls are packed with protein, fiber, and healthy fats, making them ideal for lunch or dinner throughout the week.

Ingredients

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

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Instructions

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.

Notes

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.

Prep Time: 15min
Cook Time: 30min
Category: Main Course
Method: Grilling, Sautéing
Cuisine: Caribbean, Mediterranean