Healthy Jerk Chicken Bowls with Plantains and Pineapple Sauce {Gluten-Free, Dairy-Free}
A healthy, Caribbean-inspired jerk chicken bowl made with flavorful chicken, sweet plantains, and a naturally sweetened pineapple-coconut aminos sauce. Gluten-free, dairy-free, and perfect for a quick, flavorful weeknight dinner.
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
- 1½-2 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
- 2 teaspoons arrowroot starch
- Pinch of sea salt
For the jerk seasoning spice blend (if not using pre-made)
- ½ tablespoon coconut sugar or brown sugar optional; omit for sugar-free
- 1 teaspoon paprika
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ 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 7 to 10 minutes, stirring occasionally, until fully cooked and the internal temperature reaches 165 ℉. Add more broth as needed to prevent sticking. Set aside.
- 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.