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
- 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.