Keto Jerk Chicken Sheet Pan Meal

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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!

Keto Jerk Chicken Sheet Pan Meal on a wooden plate

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…

Keto Jerk Chicken Sheet Pan Dinner before it goes into the oven

And comes out like this….

Keto Jerk Chicken Sheet Pan Meal after baking for 20 minutes

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.

Keto Jerk Chicken Dinner with a cross section of the juicy chicken showing

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.

Print

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Keto Jerk Chicken Sheet Pan Meal on a wooden plate against a baby blue background

Keto Jerk Chicken Sheet Pan Meal


  • Author:
    Mellissa Sevigny

  • Prep Time:
    15 minutes

  • Cook Time:
    20 minutes

  • Total Time:
    35 minutes

  • Yield:
    6 servings 1x

  • Category:
    Keto Sheet Pan Dinners

  • Method:
    Baking

  • Cuisine:
    Jamaican

  • 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!



Scale

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:

4 cups riced cauliflower

2/3 cup coconut milk

1 tablespoon avocado oil

1 teaspoon kosher salt

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:

  1. Combine the marinade ingredients in a medium sized bowl.  
  2. Add the chicken and stir to coat.  
  3. Marinate for at least 1 hour or overnight.  

To bake:

  1. Preheat the oven to 400 degrees Fahrenheit. 
  2. Combine the cauliflower rice, coconut milk, avocado oil and salt in a medium sized bowl and stir well.  
  3. Spread the cauliflower rice mixture onto a sheet pan.  
  4. Top with the 6 pieces of chicken.  
  5. Bake for 20 minutes, or until the chicken is cooked through.  
  6. Remove from the oven and serve with the salsa.  

To make the salsa:

  1. Combine all of the salsa ingredients in a bowl while chicken is baking.
  2. Stir and chill, covered, until ready to serve. 

Notes

Approximate net carbs including salsa = 4g

Approximate net carbs without salsa = 3g


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

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