If you’re on the hunt for a vibrant, flavor-packed meal that doesn’t derail your low-carb lifestyle, this Keto Jamaican Chicken Sheet Pan Bake Recipe is an absolute game changer. I love this recipe because it’s not only quick and easy but also delivers bold Jamaican jerk flavors infused into tender chicken and perfectly roasted brussels sprouts, all baked together on one sheet pan. Keep reading, and I’ll walk you through how to nail this dish every single time — your taste buds (and your schedule) will thank you!
Why You’ll Love This Recipe
- One-Pan Convenience: Everything cooks together on a single baking sheet for super easy prep and cleanup.
- Bold Jamaican Flavor: The jerk seasoning and mango salsa bring a punch of authentic island vibes without added carbs.
- Perfectly Balanced Keto Meal: Protein-packed chicken and nutrient-dense brussels sprouts keep you satisfied.
- Quick and Healthy: Ready from start to finish in about 30 minutes, great for busy weeknights.
Ingredients You’ll Need
The magic of this Keto Jamaican Chicken Sheet Pan Bake Recipe really comes down to simple, high-quality ingredients that play off each other beautifully. When you source fresh brussels sprouts and a good jerk seasoning, you’re halfway there — plus, the mango salsa adds that fresh, fruity balance that’s just heavenly.
- Brussels sprouts: Halving these allows for even roasting and caramelization, which mellows their natural bitterness.
- Olive oil: I like extra virgin for flavor and healthy fats that help crisp the sprouts up nicely.
- Salt and pepper: Basic, but essential for seasoning everything just right.
- Chicken breasts: Skinless works well for even cooking; make sure to pat dry for best seasoning adhesion.
- Jamaican jerk seasoning: This is the heart of the dish — spicy, smoky, and fragrant. I’ve linked my homemade version because it’s so much better than store-bought.
- Mango salsa: The fresh fruit salsa adds a sweet and tangy contrast that brightens the whole plate.
Variations
One of the things I love most about this Keto Jamaican Chicken Sheet Pan Bake Recipe is how easy it is to customize. Once you have the base technique down, feel free to swap in your favorite veggies or change up the heat level of the jerk seasoning.
- Vegetable swaps: I’ve tried bell peppers or zucchini instead of brussels sprouts when in season, and they work beautifully without sacrificing that roasted flavor.
- Mild or spicy jerk seasoning: Adjust the spice in your homemade jerk mix; I personally like it on the hotter side but tone it down if you’re serving kids.
- Protein alternatives: Thighs are a juicier option if you want darker meat, but be mindful of slightly longer cook times.
- Fruit salsa swaps: If mango isn’t your thing, pineapple salsa is a fabulous alternative that still keeps the Caribbean vibe.
How to Make Keto Jamaican Chicken Sheet Pan Bake Recipe
Step 1: Prep and Season Your Veggies and Chicken
Start by preheating your oven to 425ºF — roasting at a high temperature is what gives the brussels sprouts a beautifully crisp exterior and cooks the chicken quickly without drying it out. While the oven warms up, toss the halved brussels sprouts with olive oil, salt, and pepper, making sure every sprout is evenly coated. Then lay them out in a single layer on a rimmed baking sheet lined with parchment paper for easy cleanup. Next, generously sprinkle the Jamaican jerk seasoning on both sides of each chicken breast. Don’t skimp on this; the seasoning is what gives this dish its signature punch.
Step 2: Roast Everything Together
Place the seasoned chicken breasts on top of the bed of brussels sprouts. I like this method because the chicken juices drip down and infuse the veggies with extra flavor. Pop the whole sheet pan into the oven and roast for about 20 to 25 minutes. The goal is to reach an internal temperature of 165ºF for the chicken — investing in a meat thermometer here is a kitchen game-changer. Overcooking chicken breasts can make them dry, so watch the clock and temperature closely.
Step 3: Rest and Serve with Mango Salsa
Once done, pull the pan out of the oven and let the chicken rest for 5 minutes. This resting period helps the juices redistribute, keeping the chicken moist and tender. When serving, spoon about 2 tablespoons of fresh mango salsa over each chicken breast. This contrast of warm, spicy chicken and cool, sweet salsa is balance heaven. If you want to keep things keto-friendly and filling, I highly recommend pairing it with cauliflower rice — it soaks up those wonderful flavors perfectly.
Pro Tips for Making Keto Jamaican Chicken Sheet Pan Bake Recipe
- Pat your chicken dry: Before seasoning, patting the chicken breasts dry helps the jerk seasoning stick better and promotes better browning.
- Don’t crowd the pan: Make sure the brussels sprouts and chicken have a little breathing room for even roasting and crisping.
- Use a meat thermometer: It’s the best way to avoid overcooked or undercooked chicken — I never roast chicken without one now!
- Rest your chicken: Let it sit after roasting to lock in juices, which makes all the difference in tenderness.
How to Serve Keto Jamaican Chicken Sheet Pan Bake Recipe
Garnishes
I usually keep it simple here because the mango salsa provides plenty of color and flavor. Sometimes, I like to sprinkle a few fresh cilantro leaves on top for that fresh herbal note and a squeeze of lime juice to brighten everything up right before serving. It really makes the dish pop!
Side Dishes
Cauliflower rice is my go-to keto-friendly side since it absorbs the savory juices beautifully and adds volume without extra carbs. If you’re feeling fancy, a simple avocado salad or steamed green beans complement the spicy chicken and sweet salsa nicely.
Creative Ways to Present
For gatherings, I like to arrange the chicken and brussels sprouts on a large platter with dollops of mango salsa artistically placed. Adding thin lime slices around the edges not only looks inviting but lets guests add a citrusy kick as they please. It turns a simple sheet pan meal into a festive centerpiece.
Make Ahead and Storage
Storing Leftovers
When I have leftovers — which isn’t often because this dish goes fast — I transfer them into an airtight container and store them in the fridge. They stay fresh for about 3 to 4 days, and the flavors actually meld more over time, which is a nice surprise.
Freezing
I’ve frozen cooked chicken breasts seasoned with jerk before, but the brussels sprouts don’t hold their texture well after freezing. So if you want to freeze, I recommend portioning out just the chicken separately. When you reheat, add fresh or quickly sautéed veggies to keep things vibrant.
Reheating
To reheat, I prefer the oven or toaster oven at 350ºF for about 10-15 minutes to keep the chicken juicy and the brussels sprouts crisp. Microwave reheating can be quick, but I find it sometimes makes the sprouts a bit soggy.
FAQs
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Can I use chicken thighs instead of chicken breasts in this recipe?
Absolutely! Chicken thighs are a great option if you prefer juicier, more flavorful dark meat. Just be sure to adjust the cooking time slightly — thighs generally take a little longer to reach a safe internal temperature of 165ºF. Keep an eye on them to avoid overcooking.
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Is this Keto Jamaican Chicken Sheet Pan Bake Recipe suitable for Whole30?
Yes, as long as your jerk seasoning and mango salsa are Whole30-compliant (no added sugars or forbidden ingredients), this recipe fits perfectly within Whole30 guidelines. I often recommend making your own seasoning and salsa so you can control what goes in.
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How spicy is the jerk seasoning in this recipe?
The jerk seasoning typically has a good balance of heat and smoky warmth, but you can adjust the spice level to your liking by adding less or more chili flakes, or choosing a milder homemade blend. I like mine pretty spicy, but it’s easy to tone down for a family-friendly version.
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Can I prepare this dish ahead of time?
You can prep the brussels sprouts and season the chicken a few hours in advance and keep them refrigerated until ready to roast. However, I recommend cooking it fresh whenever possible to maintain the best texture and flavor.
Final Thoughts
This Keto Jamaican Chicken Sheet Pan Bake Recipe is one of those meals that makes me feel like I’m cheating on my diet because it tastes this good, but it stays totally on track. When I first tried it, I was amazed at how simple it was to create such an exciting flavor profile with minimal fuss. I promise you’ll find it just as easy and delicious, perfect for a weeknight dinner or meal prep. Give it a shot — your future self will thank you, and your family might just start asking you to make it every week!
Print
Keto Jamaican Chicken Sheet Pan Bake Recipe
- Prep Time: 10 minutes
- Cook Time: 20-25 minutes
- Total Time: 30-35 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Baking
- Cuisine: Jamaican
- Diet: Whole30
Description
This Whole30 and Keto-friendly sheet pan Jamaican chicken recipe features tender chicken breasts and roasted brussels sprouts seasoned with authentic Jamaican jerk spices, all topped with a fresh and tangy mango salsa. Perfect for a healthy, flavorful dinner that’s easy to prepare and clean up!
Ingredients
Vegetables
- 2 pounds brussels sprouts, cut in half
Meat
- 6 chicken breasts
Seasonings and Oils
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1 teaspoon pepper
- 2 tablespoons Jamaican jerk seasoning (homemade or store-bought)
Condiments
- 1 batch mango salsa (homemade)
Instructions
- Preheat Oven: Preheat your oven to 425ºF and line a rimmed baking sheet with parchment paper for easy cleanup.
- Prepare Brussels Sprouts: Toss the halved brussels sprouts in olive oil to coat evenly. Spread them out in a single layer on the prepared baking sheet. Season with salt and pepper evenly over the sprouts.
- Season Chicken: Season both sides of the chicken breasts generously with Jamaican jerk seasoning to infuse bold flavors.
- Arrange Chicken on Baking Sheet: Place the seasoned chicken breasts on top of the brussels sprouts in a single layer to allow them to roast together.
- Roast: Roast in the preheated oven for 20-25 minutes, or until the chicken reaches an internal temperature of 165ºF, ensuring it is fully cooked while the brussels sprouts become tender and slightly caramelized.
- Rest Chicken: Remove from the oven and let the chicken rest for 5 minutes to allow juices to redistribute for optimum juiciness.
- Serve: Serve the chicken breasts warm, topping each with about 2 tablespoons of fresh mango salsa. This dish pairs wonderfully with cauliflower rice or your favorite low-carb side.
Notes
- This recipe pairs roasted chicken and brussels sprouts seasoned with Jamaican jerk spices for a vibrant, Whole30-compliant meal.
- Make sure to use a food thermometer to check chicken doneness for safety and juiciness.
- Leftover chicken and veggies can be stored in an airtight container in the refrigerator for up to 3 days.
- For extra heat, add cayenne pepper to the jerk seasoning or mango salsa.
- Serve with cauliflower rice to keep the dish keto-friendly and low-carb.
Nutrition
- Serving Size: 1 serving
- Calories: 452
- Sugar: 7 g
- Sodium: 700 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: 135 mg
