Low Carb Jamaican Curry Chicken – A Healthy Caribbean Classic by Charles Mattocks

A Flavor-Packed Low Carb Jamaican Curry Chicken Recipe

This Low Carb Jamaican Curry Chicken is a wholesome, flavorful dish inspired by my Caribbean upbringing. It’s rich with authentic Jamaican spices, easy to prepare, and perfect for anyone looking to enjoy bold island flavors without the extra carbs. Serve it with cauliflower rice, fresh vegetables, or a simple side salad for a complete and healthy meal.

A Childhood Favorite with Real Caribbean Roots

Growing up in a Caribbean household, this was a dish my grandmother made for me often. She was such a sweet lady — always ready to feed anyone who walked through the door. I remember going to the local store in Queens, NYC to pick up fresh chicken for her. She would transform those simple ingredients into something magical.

Cooking meals like this allows us to be creative while still keeping things healthy. Too often, we cycle through the same two or three recipes, but dishes like this help keep things fresh, exciting, and nutritious for you and the family. Pair it with cucumbers, steamed vegetables, or a small side salad for a truly satisfying low-carb plate.

Prep & Cook Time

• Prep Time: 13 minutes
• Cook Time: 40 minutes
• Total Time: 53 minutes

Ingredients

• 2 pounds chicken legs
• 1 tablespoon seasoning salt
• 2 tablespoons Blue Mountain Country Jamaican Curry Powder
• 1 stalk scallion
• ½ medium white onion
• 1 sprig thyme

Instructions

Step 1: Clean the Chicken

Wash and clean chicken thoroughly.

Step 2: Season the Chicken

Season the chicken with seasoning salt, ensuring every piece is coated well.

Step 3: Build the Flavor Base

Add the curry powder, scallion, onion, and thyme to a lightly pan-sprayed skillet.

Step 4: Brown the Chicken

Add chicken to the skillet and brown for 10 minutes on high heat.

Step 5: Simmer to Perfection

Add 2 cups of water, cover, and simmer for 30 minutes, stirring frequently to blend the flavors.

Serving Suggestions for a Low Carb Lifestyle

• Cauliflower rice (classic low-carb pairing)
• Sliced cucumbers
• Steamed mixed vegetables
• A simple low-carb side salad

These options keep the meal light, fresh, and full of Caribbean flavor—without the heavy carbs.

Health Benefits of Low Carb Jamaican Curry Chicken Recipe

1. What makes this Jamaican Curry Chicken a truly healthy low-carb option?

This dish stands out as a naturally low-carbohydrate recipe because it focuses on whole, unprocessed ingredients that support a healthier lifestyle. The star of the recipe — chicken legs — provides high-quality protein, which helps keep you full longer and supports muscle maintenance. Instead of thick sauces, added sugars, or heavy starches often found in traditional curry dishes, this recipe uses herbs and spices like scallion, thyme, and Jamaican curry powder to deliver rich flavor without unnecessary carbs.

The cooking method also keeps it wholesome: simmering the chicken in water and spices allows the natural flavors to break down and blend beautifully while keeping calories and carbs low. When paired with smart sides like cauliflower rice, cucumbers, or steamed vegetables, it becomes a complete low-carb meal that fits perfectly into a healthy diet, whether you’re managing your weight, reducing sugar intake, or simply seeking lighter Caribbean-inspired dishes.

2. How does this recipe help make healthy eating exciting instead of repetitive?

One of the biggest challenges of maintaining a healthy lifestyle is avoiding the food “rut”—eating the same few meals over and over. According to the original article, this Jamaican Curry Chicken is a great way to break that cycle. With its bold Caribbean spices, slow-simmered aroma, and rich family-heritage flavors, it brings excitement back to your kitchen.

The curry, onions, thyme, and scallions create layers of flavor that feel both comforting and vibrant, giving you something to look forward to at mealtime. Not only does this keep things interesting for adults, but it also exposes the entire family to diverse flavors, encouraging healthier eating habits. It’s easy to prepare, adaptable, and requires only simple staples—making it a fantastic go-to recipe when you want variety without sacrificing nutrition.

3. Why is this a great family-friendly recipe rooted in authentic Caribbean tradition?

Beyond being delicious, this recipe carries emotional and cultural value. The article highlights that it was inspired by childhood memories and the traditions of a Caribbean household. Meals like this bring warmth, nostalgia, and authenticity to the table—something many families can appreciate.

It’s simple enough for busy weeknights but flavorful enough to feel special. The short ingredient list and straightforward steps make it approachable for cooks of all skill levels. Kids typically enjoy its tender chicken and mild yet flavorful spices, while adults appreciate its healthy, home-cooked feel.

Because it relies on real ingredients and doesn’t require heavy oils or processed additives, it’s a nutritious option you can feel good about serving your loved ones.

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.