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
Scale
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
