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Top down handheld smartphone photo of a Jerk Chicken Bowl showing the charred chicken edges and glossy marinade texture.

Jerk Chicken Bowl: The Ultimate 30-Minute Island Meal Prep

This Jerk Chicken Bowl features seared chicken with a dark glossy glaze, charred edges, and a fresh pineapple salsa over fluffy steamed white rice. A 30-minute tropical meal prep dream that is healthy and flavorful.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Dinner, Lunch
Cuisine: Jamaican-inspired
Calories: 485
Ingredients Equipment Method Notes

Ingredients
  

Bowl Components
  • 1.5 lbs Chicken Breast boneless, skinless, sliced into thick strips
  • 1/2 cup Jerk Marinade Divided use
  • 2 tbsp Cooking Oil Avocado or vegetable oil
  • 2 cups White Rice long-grain
  • 2 cups Fresh Pineapple cubed into small pieces
  • 1/2 cup Red Onion finely diced
  • 1/2 cup Fresh Cilantro chopped
  • 2 tbsp Lime Juice freshly squeezed

Equipment

  • 1 Cast Iron Skillet For achieving charred edges
  • 1 Saucepan For steaming rice

Method
 

Rice & Salsa Preparation
  1. Rinse rice until water runs clear. Cook in 3 cups (710ml) of salted water for 15 minutes, then fluff with a fork.
  2. Combine cubed pineapple, finely diced red onion, and chopped cilantro in a bowl with lime juice. Set aside.
Cooking the Chicken
  1. Rub chicken with half the jerk marinade. Heat oil in a skillet over medium-high heat. Sear for 5-6 minutes per side until charred edges appear.
  2. Brush the remaining marinade over the chicken in the final 2 minutes of cooking to create a dark glossy glaze.

Notes

Let the chicken rest for 5 minutes before slicing to keep it juicy.
Adjust the jerk marinade amount based on your spice tolerance.