Description
This Whole30 + Keto Sheet Pan Jamaican Chicken is a flavorful and healthy meal featuring juicy chicken breasts seasoned with authentic Jamaican jerk spices, roasted alongside crispy brussels sprouts, and finished with a refreshing mango salsa. Perfect for a quick, clean-eating dinner that’s both satisfying and vibrant.
Ingredients
Scale
Vegetables
- 2 pounds brussels sprouts, halved
Proteins & Seasonings
- 6 chicken breasts
- 2 tablespoons Jamaican jerk seasoning
- 1 teaspoon salt
- 1 teaspoon pepper
Oils & Sauces
- 2 tablespoons olive oil
- 1 batch mango salsa (homemade)
Instructions
- Preheat Oven: Preheat your oven to 425ºF. Prepare a rimmed baking sheet by lining it with parchment paper to ensure easy cleanup after roasting.
- Prepare Brussels Sprouts: Toss the halved brussels sprouts in olive oil until evenly coated. Spread them in a single layer across the prepared baking sheet. Season with salt and pepper evenly.
- Season Chicken: Generously season both sides of each chicken breast with the Jamaican jerk seasoning, ensuring full coverage for maximum flavor. Arrange the chicken breasts on top of the bed of brussels sprouts on the baking sheet.
- Roast: Place the baking sheet in the preheated oven and roast for 20-25 minutes. The chicken is done when its internal temperature reaches 165ºF and the brussels sprouts are tender and caramelized.
- Rest: Remove the sheet pan from the oven and let the chicken rest for 5 minutes to allow juices to redistribute and enhance tenderness.
- Serve: Plate the chicken breasts with the roasted brussels sprouts and top each breast with about 2 tablespoons of fresh mango salsa. This dish pairs wonderfully with cauliflower rice for a complete meal.
Notes
- This recipe combines the smoky, spicy flavors of Jamaican jerk seasoning with the sweetness of mango salsa for a balanced dish.
- Using a sheet pan streamlines cooking and cleanup, making it an ideal weeknight dinner.
- For a keto-friendly option, serve with cauliflower rice instead of traditional grains.
- Ensure chicken reaches an internal temperature of 165ºF for food safety.
Nutrition
- Serving Size: 1 serving
- Calories: 452 kcal
- Sugar: 6 g
- Sodium: 480 mg
- Fat: 19.3 g
- Saturated Fat: 3.5 g
- Unsaturated Fat: 15.8 g
- Trans Fat: 0 g
- Carbohydrates: 23.4 g
- Fiber: 6 g
- Protein: 47.9 g
- Cholesterol: 140 mg
