Caribbean-style Sugar-free Jerk Chicken

A simple, classic jerk chicken that is healthy and protein-packed.

Caribbean sugar-free jerk chicken
 Christy Brissette, M.S., R.D.

This simple Caribbean-inspired jerk chicken takes about 40 minutes from start to finish. Serve with grilled vegetables like zucchini and eggplant.

If not everyone at the barbecue likes spicy food, you can make the marinade without the scotch bonnet pepper and pour it over the chicken. Reserve some of the marinade and blend in the scotch bonnet to make a spicy sauce people can add if they want.

Nutrition Information (per serving):

Calories: 181, Protein: 32 grams, Fat: 4 grams, Carbs: 3 grams, Sugar: 0 grams

Recipe and photo by Christy Brissette, M.S., R.D., president of 80 Twenty Nutrition

Prep time

10 min.

Cook time

30 min.

  • 8 boneless, skinless chicken breasts (You can use thighs, too, or a mix of both.)
  • 3 tablespoons fresh thyme
  • 6 limes juiced
  • 6 garlic cloves
  • 8 green onions
  • 3 tablespoons Jamaican allspice
  • 1 teaspoon cinnamon
  • Salt and pepper to taste
  • ½ scotch bonnet pepper seeded (optional)

Place the chicken in a non-reactive dish (glass or ceramic). Put all other ingredients in a food processor or good blender and puree.

Pour 3/4 of the marinade over the chicken and marinate for 2 hours or more. Set aside the remaining 1/4 to use as a sauce (or as the base for a salad dressing for leftovers.)

To barbecue: set your grill to medium high. Cook the chicken for about 15 minutes per side or until you reach safe internal temperature of 165 degrees F.