High-Protein Caribbean Bowl with Jerk Chicken

Written by Charles Mattocks for Ravoke.com

I love recipes that taste amazing and are healthy at the same time. I don’t always eat meat in every recipe, but when I do, I love combining it with ingredients that make me feel good—satisfying but not overly full. My Caribbean recipes are a favorite because many people eat the same meals week after week, but with just a few simple tweaks, you and your family can enjoy a taste of the islands. Imagine a few spices, fresh herbs, and the flavors transporting you to a beach in Montego Bay—this bowl does just that. You can also tweak it by serving it with a small salad instead of rice for a lighter, refreshing option.

This High-Protein Caribbean Bowl pairs juicy jerk chicken with Caribbean-style quinoa “rice and peas” and a fresh pineapple salsa. It’s perfect for weeknight dinners or whenever you need a tropical escape in your kitchen.

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Ingredients

Jerk Chicken

• 4 chicken breasts (cleaned with lime and salt — Caribbean style)
• 2 tbsp green seasoning (fresh or bottled — optional but recommended)

Jerk Rub:

• 1½ tsp salt
• 2 tsp cayenne pepper
• 2 tsp coconut sugar or brown sugar
• 1 tsp dried oregano
• 1 tsp chili powder
• 1 tsp paprika
• 1 tsp black pepper
• Pinch of nutmeg
• Pinch of cinnamon
• 1 tsp pimientos or ground allspice (optional)
• 2 tbsp coconut oil or extra virgin olive oil

Caribbean “Rice” and Peas (Using Quinoa)

• 1 can coconut milk (or ~1 cup)
• 2 cups quinoa (any color)
• 1 onion, finely chopped
• 1 clove garlic, minced
• 2 tbsp olive oil or coconut oil
• Salt, to taste
• 3 cups water or broth
• 1 can or ~1 cup pigeon peas (pre-cooked if using dried)

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Pineapple Salsa

• 1 small pineapple, peeled, cored, chopped
• 1 clove garlic, finely chopped
• 2–3 tbsp chadon beni (or cilantro), chopped
• 2–3 tbsp lime juice or white vinegar
• ¼ tsp pepper sauce (optional)
• Salt and pepper, to taste

Directions

Jerk Chicken

1. Combine all dry rub ingredients in a small bowl.
2. Massage chicken with oil and green seasoning, and marinate for at least 1 hour, ideally overnight.
3. Remove chicken from marinade, rub with dry jerk seasoning.
4. Grill over medium heat or pan-sear on medium-high until cooked through and lightly charred.
5. Remove from heat, tent with foil for a few minutes, then slice and serve.

Caribbean “Rice” and Peas

1. Heat oil in a medium saucepan over medium-high heat.
2. Sauté onion and garlic until soft.
3. Add quinoa and cook 1–2 minutes, then stir in peas.
4. Pour in coconut milk and water, season with salt.
5. Bring to a boil, then reduce heat to low and simmer for 15 minutes, until liquid is absorbed.
6. Remove from heat, fluff, and serve.

Pineapple Salsa

1. Toss pineapple, garlic, chadon beni, lime juice, and pepper sauce in a bowl.
2. Season with salt and pepper to taste.
3. Serve immediately or let flavors meld for a few minutes.

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Tips for a Healthier Caribbean Bowl

• Swap chicken for tofu, tempeh, or beans for a plant-based option.
• Serve with a small salad instead of quinoa for a lighter meal.
• Use fresh herbs and spices to boost flavor without added sodium.
• Adjust spices to your preference—mild or spicy, it works either way!
• Imagine yourself on a Montego Bay beach with every bite—tropical flavors can transport you anywhere.

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FAQs

Q: Can I make this recipe ahead of time?
A: Yes! Marinate the chicken overnight for best flavor, and the quinoa can be cooked a day ahead and reheated.

Q: Can I use brown rice instead of quinoa?
A: Absolutely! Brown rice or even cauliflower rice works well.

Q: How spicy is this dish?
A: The jerk rub has some heat from cayenne pepper, but you can adjust it to your preference.

Q: Can this be made vegetarian?
A: Yes! Replace chicken with grilled tofu, tempeh, or extra beans.

Q: How can I make this more kid-friendly?
A: Reduce the cayenne and chili powder in the jerk rub and let the pineapple salsa shine for natural sweetness.

About the Author

Charles Mattocks is an award-winning filmmaker, actor, author, and global health advocate. The nephew of reggae legend Bob Marley, Charles has devoted his life to raising awareness about chronic illness, health equity, and personal empowerment. His groundbreaking television projects — including Reversed and Eight Days — have aired on major networks and inspired audiences worldwide. Through his work in film, writing, and health media, Charles continues to champion wellness and the importance of evidence-based care across communities. Charles is also a published author of two cookbooks and one children’s book.