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    Home » Dinner

    Jerk Chicken Meal Prep Bowls

    Published: Feb 16, 2017 · Modified: Mar 31, 2022 by heather · This post may contain affiliate links

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    Jerk Chicken Meal Prep Bowls are super flavorful for lunch or dinner throughout the week. Filled with jerk spiced chicken, black beans, pineapple salsa and yellow rice. Make once and have four delicious meals.

    jerk chicken meal prep bowls
    Jerk Chicken Meal Prep Bowls

    I mentioned a few weeks ago that I have been lovin’ meal prepping. If only I would have started doing this sooner! It saves me so much time and knowing that I have meals on hand helps reduce some stress. My husband is especially enjoying having healthy and filling lunches for work instead of going out to the local fast food restaurant.

    Jump to Recipe

    chicken meal prep bowls

    This week I decided to make jerk chicken and rice bowls. These are delicious right out of the container or wrapped up in a tortilla with a little diced avocado. The spicy flavor of the jerk seasoning paired with the sweet pineapple salsa makes for one tasty meal.

    How to make meal prep bowls

    Start by cooking up some yellow rice. Next mix up the pineapple salsa and set aside. Cut up chicken breasts into small pieces, toss with jerk seasoning and then saute in a pan until cooked through.

    Divide the rice, chicken, pineapple salsa and black beans into meal prep containers. You can refrigerate these up to 4 days.

    jerk chicken meal prep bowls

    Jerk Chicken Meal Prep Bowls HELPFUL HINTS

    • I use these Rubbermaid Brilliance containers for my meal prep.
    • These bowls are good for 3-4 days in the refrigerator.
    • If you would like to be able to microwave the chicken beans and rice, store the pineapple salsa in a separate container and spoon on when ready to eat.
    • This meal is also wonderful served in a tortilla and topped with avocado.
    • I use a rice cooker to prepare the yellow rice. White or brown rice would also work well.

    More easy chicken recipes

    • Copycat Arby’s Chicken Salad
    • IP chicken recipes
    • Leftover chicken recipes
    Container with chicken, black beans, yellow rice and pineapple.
    Print Recipe Pin Recipe Rate Recipe
    4.67 from 48 votes

    Jerk Chicken Meal Prep Bowls

    Jerk Chicken Meal Prep Bowls are super flavorful for lunch or dinner throughout the week. Filled with jerk spiced chicken, black beans, pineapple salsa and yellow rice.
    Prep Time20 mins
    Cook Time10 mins
    Total Time30 mins
    Course: Main Course
    Cuisine: American
    Servings: 4
    Calories: 319kcal
    Author: Heather

    Ingredients

    • 1.5 pounds chicken breast, cut into 1 inch pieces
    • 1 tablespoon Jamaican Jerk Seasoning
    • 2 cups diced pineapple
    • 1/2 cup diced red onion
    • 1/4 cup chopped cilantro
    • 1 can black beans, drained and rinsed
    • 1 5 oz package yellow rice, cooked

    Instructions

    • In a medium bowl, mix together pineapple, cilantro and red onion. Set aside.
    • Sprinkle jerk seasoning over chicken and stir to coat. 
    • Spray pan with non-stick cooking spray and add chicken. Cook over medium heat until cooked through. About 6-7 minutes.
    • Spoon rice, black beans, chicken and pineapple salsa into 4 containers or serve in a bowl. 

    Nutrition

    Calories: 319kcal | Carbohydrates: 26g | Protein: 42g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 108mg | Sodium: 199mg | Potassium: 941mg | Fiber: 6g | Sugar: 8g | Vitamin A: 165IU | Vitamin C: 41.7mg | Calcium: 36mg | Iron: 2.2mg
    Tried this recipe?Follow me @foodlovinfamily or tag #foodlovinfamily!

    jerk chicken meal prep bowls PIN image

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    Reader Interactions

    Comments

    1. Donna

      May 02, 2022 at 4:24 pm

      Do you use fresh pineapple or can

      Reply
      • heather

        May 03, 2022 at 2:02 pm

        I use fresh but you can also used canned pineapple.

        Reply
    2. Belinda P

      October 13, 2020 at 8:06 pm

      5 stars
      Love this recipe!!! The pineapple salsa is so good!! 🥰

      Reply
    3. Jerusha

      August 13, 2020 at 5:32 am

      5 stars
      Really tasty! Nice flavor combo. Made with cuban-style beans (added a little something extra). Going into the collection!!

      Reply
    4. Alejandra

      July 30, 2020 at 8:31 pm

      Do you season the chicken with just the jerk sauce?

      Reply
      • heather

        July 30, 2020 at 9:05 pm

        Yes, I just use the jerk seasoning for the chicken.

        Reply
    5. Lyndsey

      April 24, 2020 at 12:17 am

      Hi there! Is the rice 5 Oz dry or cooked?

      Reply
      • heather

        April 24, 2020 at 4:36 pm

        Dry Rice. I usually buy my yellow rice in a package but you could also use white or brown rice.

        Reply
        • Kierra Williams

          April 29, 2020 at 5:48 pm

          Hi if I replaced the pineapple salsa with cabbage instead, do you know the number of calories this meal will be for 5 servings?

        • heather

          April 29, 2020 at 7:13 pm

          Hi Kierra, I’m not sure. I use a calorie calculator to determine the total amount of calories for the meal. I think you would just subtract the calories from pineapple and for the cabbage I would image it doesn’t have many calories at all.

    6. Ramona

      February 17, 2020 at 11:07 am

      Hi, cooked my chicken in the skillet. The directions did not state to bake the chicken.

      Reply
    7. Sam

      February 16, 2020 at 4:39 pm

      How many calories is this meal?

      Reply
    8. Becca

      January 13, 2020 at 8:07 pm

      Did you cut the chicken before or after you baked it in the oven?

      Reply
      • heather

        January 13, 2020 at 8:16 pm

        I cut into pieces before. You could bake the whole chicken if you prefer and then slice.

        Reply

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