Keto Jamaican Chicken Sheet Pan Dinner Recipe

If you’re craving a vibrant, flavor-packed dinner that’s both low-carb and downright satisfying, you’ve got to try this Keto Jamaican Chicken Sheet Pan Dinner Recipe. It’s one of those meals I love whipping up because everything cooks together on one pan — which means less mess and more time to relax (or dance in the kitchen, like I sometimes do). The spicy Jamaican jerk seasoning paired with crispy roasted brussels sprouts and a fresh mango salsa topping? Game changer. Trust me, once you try it, this sheet pan dinner will be a regular in your keto meal rotation.

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Ingredients You’ll Need

These ingredients come together seamlessly to create a delightful combo of spicy, savory, and sweet. Plus, the brussels sprouts and chicken are easy to find year-round, and the jerk seasoning can be homemade or store-bought if you’re short on time.

• Brussels sprouts: Choose firm, bright green sprouts to ensure they roast up crispy and delicious.
• Olive oil: Helps the brussels sprouts caramelize nicely while keeping the chicken juicy.
• Salt and pepper: Simple seasoning to bring out the natural flavors.
• Chicken breasts: I love using breasts here because they cook evenly and stay tender with the right technique.
• Jamaican jerk seasoning: This is the star — it adds a spicy-sweet kick that transports you straight to the Caribbean.
• Mango salsa: The fresh, fruity topping that balances the heat and adds a refreshing twist.

Variations

I’m all about making recipes your own, so feel free to tweak this Keto Jamaican Chicken Sheet Pan Dinner Recipe based on what you love or what’s in season. I’ve tried a few variations that turned out great, and I bet you’ll enjoy experimenting too.

• Spicy levels: If you like it hotter, add extra jerk seasoning or even a sprinkle of cayenne — my spice-loving friends go wild for that! For milder tastes, reduce the jerk seasoning and focus on the mango salsa as your flavor lift.
• Veggie swaps: Sometimes I swap brussels sprouts for asparagus, broccoli, or even green beans depending on what’s fresh — all roast beautifully at high heat alongside chicken.
• Protein options: Thighs work fabulously if you want a juicier cut, though they may need a touch more cook time.
• Homemade jerk seasoning: If you’re curious about making your own, I have a go-to recipe that’s super simple and racks up the flavor immensely.

How to Make Keto Jamaican Chicken Sheet Pan Dinner Recipe

Step 1: Prep Your Oven and Veggies

Preheat your oven to 425ºF—you want it hot enough to get the brussels sprouts beautifully caramelized and the chicken cooked perfectly. While it’s heating, halve the brussels sprouts and toss them with olive oil, salt, and pepper. Spread them evenly on a rimmed baking sheet lined with parchment paper. This setup makes cleanup quick and keeps the veggies from steaming instead of roasting.

Step 2: Season and Arrange the Chicken

Pat the chicken breasts dry with paper towels—this helps the seasoning stick and the chicken brown nicely. Sprinkle both sides with Jamaican jerk seasoning, massaging it in a bit. Then place the chicken breasts right on top of the brussels sprouts. This layering lets all those flavorful juices drip down and infuse the veggies.

Step 3: Roast Until Perfectly Juicy

Pop the pan in the oven and roast for 20-25 minutes. This is where I keep a close eye on the internal temperature of the chicken—165ºF is your safe zone. Using a meat thermometer will save you from guesswork and keeps the chicken juicy instead of drying out. Once done, let it rest 5 minutes; this seals in the juices for every bite.

Step 4: Top and Serve

The final flourish is topping each chicken breast with about 2 tablespoons of mango salsa. This sweet, tangy salsa cools down the spice and adds a fresh pop that makes the whole dish sing. I usually serve this with cauliflower rice — it soaks up all those lovely juices and keeps it keto-friendly.

How to Serve Keto Jamaican Chicken Sheet Pan Dinner Recipe

Garnishes

For garnishes, I usually keep it simple with extra fresh cilantro leaves and a lime wedge on the side — the citrus brightens everything up beautifully and the herbs feel wonderfully fresh. Sometimes I sprinkle a little more jerk seasoning for an extra kick at the table.

Side Dishes

If you’re looking to round out your meal, cauliflower rice is my go-to low-carb side because it soaks up all the juices perfectly. Other times, I serve it alongside a crisp green salad or even some sautéed zucchini noodles for extra veggies without extra carbs.

Creative Ways to Present

I once brought this dish to a friends’ dinner party and served it family-style on a large wooden board, garnished with mango salsa in little bowls on the side along with lime wedges and fresh herbs — the vibrant colors were a hit! It instantly sparks conversation and is perfect for casual gatherings.

Make Ahead and Storage

Storing Leftovers

I keep leftovers in an airtight container in the fridge for up to 3 days. When I reheat, I separate the chicken and veggies a bit to help each warm evenly and retain texture.

Freezing

This recipe freezes well, too. I portion out the chicken and brussels sprouts into freezer-safe containers or bags. When ready, thaw overnight in the fridge and reheat gently to avoid drying out the chicken.

Reheating

I find reheating in a 350ºF oven for about 10-15 minutes works best to keep the chicken juicy and the brussels sprouts crispy. The microwave is quick but can turn the sprouts soggy, so I reserve that for last-minute meals.

FAQs

Final Thoughts

I absolutely love how this Keto Jamaican Chicken Sheet Pan Dinner Recipe comes together — it’s fast, flavorful, and full of textures that feel indulgent without the guilt. When I first tried this, I was amazed at how well the jerk seasoning and mango salsa balanced each other, creating a meal that my whole family goes crazy for. If you want a simple weeknight dinner that feels special but doesn’t require standing by the stove for hours, give this one a try. I promise, after the first bite, you’ll be looking forward to making it again and again!

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