Keto Jerk Chicken and Rice

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This keto jerk rooster with cauliflower rice is a simple one pan meal. A mouthwatering low carb dinner impressed by Jamaican jerk paste. If you’re keen on keto rooster recipes, this one’s a winner! Dairy free, paleo, and keto.

Close up shot of keto jerk chicken and cauliflower rice in a skillet, with parsley sprinkled over top.

The first time I ever had Jamaican jerk rooster, I used to be hooked. I fell arduous for that distinctive mix of spices and warmth. And for years, my husband and I had a jar of jerk seasoning paste within the fridge always.

So once I wrote Easy Keto Dinners, I made a decision I completely needed to embody a recipe for it. I created a one pan Keto Jerk Chicken and Rice and it grew to become an on the spot hit for all of us.

I adore it a lot, I made a decision I wanted to share it on the weblog too. And make a video too!

What is jerk seasoning?

If you by no means skilled the fun of jerk seasoning, you’ll want to rectify that instantly!

Jerk seasoning is a mix of spices that can be utilized as a dry rub or a moist paste for marinating. Most notably, it consists of allspice and scotch bonnet peppers, which supplies it a novel taste with a severe kick of warmth.

It’s not for the faint of coronary heart, however it’s so amazingly scrumptious!

Some different Caribbean nations have related spice rubs. I lived in Barbados for six months whereas engaged on a grad college undertaking, and discovered Bajan seasoning to have a really related taste profile.

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Top down image of keto jerk chicken and rice in a cast iron skillet, with an orange napkin over the handle.

Sugar-Free Jerk Seasoning

This isn’t genuine Jamaican jerk seasoning and I don’t fake in any other case. Let’s simply name it Jamaican-inspired.

Necessity dictates a number of adjustments to make jerk rooster extra keto pleasant. I additionally wished to make it extra accessible with available elements.

Most jerk seasonings or marinades embody fairly a little bit of brown sugar. That “sweet heat” is a part of what makes jerk rooster so delectable. Thankfully, swapping out the sugar for just a little Swerve works simply as properly.

I additionally skipped the scotch bonnets as a result of they’re significantly sizzling and aren’t all the time straightforward to seek out. I get pleasure from spicy meals however that sort of warmth could be an acquired style. Using just a little cayenne permits the reader to regulate the warmth to their very own liking.

A piece of easy jerk chicken on a plate with a bite cut out of it.

How to make Keto Jerk Chicken

Easy peasy recipe alert!

  1. Whisk the spices collectively. You could really feel such as you’re emptying your complete spice cupboard for this one. And you wouldn’t be mistaken! But all of those spices and seasonings are key to reaching that distinctive jerk rooster taste.

2. Don’t neglect the sweetener. You simply want just a little bit to get that candy warmth. I used Swerve Granular as a result of on the time I wrote my cookbook, the Swerve Brown didn’t exist. But you may simply sub that in.

three. Rub the seasoning on the rooster. I like to recommend utilizing your palms to rub the spices into the rooster pores and skin, because it helps it stick higher.

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four. Pan sear the rooster. If you need crispy rooster pores and skin, you’ll want to pan sear these thighs over medium warmth. Simply oven baking simply can’t examine.

5. Sauté the cauliflower rice. Add the chopped onion and the rice proper into the identical pan with all of the oil, as it should take in a few of that scrumptious seasoning.

6. Oven bake till completed. Then merely add the rooster on prime, pop within the oven and bake till cooked by.

The finish result’s meltingly scrumptious keto rooster and rice. It’s one in every of my favourite straightforward keto meals.

A jerk rubbed chicken thigh in a bamboo bowl with cauliflower rice and a slice of lime.

More scrumptious keto one pan meals

Top down image of keto jerk chicken and rice in a cast iron skillet, with an orange napkin over the handle.


Jerk Chicken and Rice

This keto jerk rooster with cauliflower rice is a simple one pan meal. A mouthwatering low carb dinner impressed by Jamaican jerk paste

Course dinner

Cuisine Main Course

Keyword straightforward jerk rooster, keto jerk rooster

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings four servings

Calories 487kcal


  • teaspoons Swerve Sweetener or different granular sweetener
  • 1 teaspoon nice sea salt
  • ¾ teaspoon allspice
  • ½ teaspoon pepper
  • ½ teaspoon garlic
  • ½ teaspoon cayenne pepper
  • ½ teaspoon dried parsley
  • ½ teaspoon paprika
  • ¼ teaspoon dried thyme
  • ¼ teaspoon floor cinnamon
  • ¼ teaspoon floor nutmeg
  • four giant rooster thighs
  • 2 tablespoons avocado oil
  • ¼ cup chopped onion
  • 12 ounces cauliflower rice


  • Preheat the oven to 375ºF.

  • In a small bowl, whisk collectively the sweetener, sea salt, all spice, pepper, garlic, cayenne, parsley, paprika, thyme, cinnamon, and nutmeg. Rub the rooster throughout with the spice mix.

  • In a big skillet over medium warmth, warmth the avocado oil till shimmering. Add the rooster skin-side down and don’t disturb for four minutes, till the pores and skin is golden brown. Flip the rooster and cook dinner one other four minutes.

  • Remove the rooster to a plate and add the onion to the pan. Sauté till translucent, about four minutes. Add the cauliflower rice and cook dinner till simply tender, one other four minutes.

  • Return the rooster thighs to the pan, skin-side up, and switch the entire skillet to the oven. Bake 20 minutes or till the rooster reaches an inside temperature of 165ºF.

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Serving: 1thigh | Calories: 487kcal | Carbohydrates: 6.6g | Protein: 33.eightg | Fat: 36.1g | Fiber: 2.threeg

Guest put up by Carolyn

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