Very often, my recipe inspiration comes straight from whatever I’m craving in the moment. I’ve always loved Caribbean-inspired flavors, and plantains are easily one of my favorite foods, so I put the two together to create these Healthy Jerk Chicken Bowls with Plantains and Pineapple Sauce. Not only did I fall in love with this dish, but my husband said it was one of his favorite meals he’s had lately. When a dinner is both simple to make and a family favorite, it’s a win-win in my book.
Made with juicy jerk-seasoned chicken, sweet steamed plantains, and a naturally sweetened coconut aminos–pineapple sauce, this recipe delivers big Caribbean-inspired flavor without gluten, dairy, or heavy oils. Everything comes together in one pot using water-based cooking, making it easier to digest and simple to meal prep. Serve over rice or cauliflower rice and customize with your favorite toppings for a balanced, satisfying bowl you’ll want on repeat.
Why You’ll Love This Recipe
Big flavor with simple ingredients. Jerk seasoning, sweet plantains, and a naturally sweetened pineapple sauce create bold, Caribbean-inspired flavor without complicated steps.
Gut-friendly and easier to digest. Made with water-based cooking, coconut aminos, and no heavy oils for a lighter take that still feels satisfying.
Gluten-free and dairy-free. A nourishing bowl that fits many dietary needs without feeling restrictive.
Quick weeknight dinner. Ready in about 30 to 35 minutes with minimal cleanup.
Family-approved. The sweetness from the plantains and sauce makes it kid-friendly, and you can adjust the heat based on your jerk blend.
Endlessly customizable. Serve with rice or cauliflower rice and add toppings like avocado, cabbage slaw, or fresh herbs to make it your own.
Healthified Notes
- Use water-based cooking to keep this recipe lighter and easier to digest. Simmer the chicken in broth instead of sautéing in oil for the same tenderness.
- If you are sensitive to heat, start with less cayenne in the jerk blend and add more after tasting.
- For a lower fermentation option, choose green (less ripe) plantains. They are starchier and not as sweet but still delicious when steamed.
- Coconut aminos provide natural sweetness and are a great soy-free alternative. If using tamari, reduce the amount and adjust the maple syrup or honey to taste.
- To thicken the sauce without clumping, whisk the arrowroot into a small amount of liquid before adding it to heat. Remove from heat once glossy to prevent it from thinning.
- Serve with cauliflower rice for a lighter bowl or white rice for more balanced carbohydrates and better blood sugar support.
- Leftovers keep well in an airtight container for up to three days. Store the sauce separately and reheat gently to maintain texture.
Healthy Jerk Chicken Bowls with Plantains and Pineapple Sauce {Gluten-Free, Dairy-Free}
Equipment
- Large pot or Dutch Oven
- Steamer basket or pot optional
Ingredients
For the bowls
- 1 pound boneless skinless chicken thighs or breasts cut into pieces
- 2 tablespoons jerk seasoning spice blend see note to make your own
- 1 ripe plantain peeled and sliced into coins
- ½ avocado sliced
- White rice or cauliflower rice for serving
- Any other bowl toppings of choice
For the sauce
- ½ cup coconut aminos
- 1 tablespoon apple cider vinegar
- 1 tablespoon tomato paste
- 1 –2 tablespoons maple syrup or honey
- ¼ – ⅓ cup fresh pineapple chopped (or 2–3 tablespoons pineapple juice)
- 1 teaspoon fresh lime juice optional
- 1 teaspoon arrowroot starch
- Pinch of sea salt
For the jerk seasoning spice blend (if not using pre-made)
- ½ tablespoon allspice
- ½ tablespoon coconut sugar or brown sugar optional; omit for sugar-free
- ½ tablespoon dried thyme
- ½ tablespoon paprika smoked is amazing
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ to 1 teaspoon cayenne or red pepper flakes adjust for heat
- ½ teaspoon ground cinnamon
- ½ teaspoon ground nutmeg
- ½ teaspoon ground ginger
- ½ teaspoon black pepper
- ½ teaspoon sea salt
Instructions
- Cook the chicken. In a large pot or deep skillet over medium-high heat, add about ½ cup broth. Once simmering, add the chicken and jerk seasoning and stir to coat. Simmer for 10–12 minutes, stirring occasionally, until fully cooked. Add more broth as needed to prevent sticking. Set aside.
- (Optional) If using a 3-tier steamer pot, you can steam both the chicken and plantains at the same time. Add water to the base and bring to a boil. Coat the chicken in jerk seasoning, place it in one steamer layer, and steam for 12–15 minutes or until cooked through (165°F).
- Cook the plantains. If steaming, place the sliced plantains in the second layer of the steamer pot and steam for 12–15 minutes until softened. Otherwise, heat a splash of broth or a little coconut oil in a skillet. Add the plantain slices in a single layer and cook for 3–4 minutes per side until softened and golden. Remove from heat.
- Make the sauce. In a small blender or food processor, combine the coconut aminos, apple cider vinegar, tomato paste, honey, pineapple, lime juice, and arrowroot. Blend until smooth. Transfer to a small saucepan over medium heat and simmer for 5–7 minutes, stirring occasionally, until the sauce thickens.
- Assemble the bowls. Add cooked rice to your bowl, then top with the jerk chicken, plantains, and avocado (if using). Drizzle generously with the pineapple sauce and serve warm.
I hope this recipe inspires you to see how flavorful and fulfilling water-based cooking can be! If you make it, tag me on Instagram @healthified and share how it turned out! And if you liked this recipe, you will love the 50+ other recipes in my e-book: Water-Based Cooking.
