Let me share with you one of my all-time favorite dinner go-tos: a delightful Sheet Pan Jamaican Chicken with Mango Salsa Recipe. This dish is a perfect blend of spicy, sweet, and savory flavors, all baked effortlessly on one pan. It’s not just easy; it’s packed with vibrant tastes and makes cleaning up a breeze. If you’re looking for a weeknight meal that impresses without the hassle, keep reading—this recipe truly hits the spot!
Why You’ll Love This Recipe
- One-Pan Simplicity: Everything roasts together, saving you time and dishes—trust me, your sink will thank you.
- Bright, Balanced Flavors: The spicy jerk chicken paired with fresh, sweet mango salsa is a combination that never gets old.
- Healthy and Versatile: This recipe fits Whole30 and Keto diets perfectly, plus you can easily swap ingredients depending on what you have on hand.
- Family Favorite: My family goes crazy for this dish—it’s become a staple for busy weeknights and even casual weekend dinners.
Ingredients You’ll Need
The magic of this Sheet Pan Jamaican Chicken with Mango Salsa Recipe really comes from simple, fresh ingredients that pack maximum flavor. When shopping for this dish, I recommend choosing bright green, firm brussels sprouts and fresh mangos for that juicy salsa zing.
- Brussels Sprouts: Look for firm, vibrant sprouts with no yellowing; halving them helps everything roast evenly and get those beautiful caramelized edges.
- Olive Oil: A good quality extra virgin olive oil adds richness and helps create a lovely crisp on the sprouts.
- Salt and Pepper: Simple seasoning that allows the jerk spices to shine without overpowering.
- Chicken Breasts: Use boneless, skinless breasts for even cooking; I find thicker ones stay juicy when roasted at high heat.
- Jamaican Jerk Seasoning: Whether homemade or store-bought, this is the star blend—smoky, spicy, and aromatic. Here’s a great homemade jerk seasoning that I love to use.
- Mango Salsa: Fresh mango salsa adds a cool, sweet counterpoint that balances the heat—make it yourself with my simple homemade mango salsa recipe.
Variations
I love that this recipe is so flexible—you can easily tweak it to match your tastes or dietary needs. Feel free to make it your own; I’ve tried a few variations that brought it to a whole new level!
- Spicy Kick: I once added a splash of hot sauce to the jerk seasoning for an extra punch that my spice-loving friends adored.
- Vegetable Swap: If brussels sprouts aren’t your thing, try roasting bell peppers or zucchini alongside the chicken for a colorful twist.
- Protein Alternatives: This sheet pan method works wonderfully with thighs, too! I like dark meat for juiciness, and it withstands the high heat perfectly.
- Mango Salsa Alternatives: Sub out mango salsa for pineapple salsa to change up the tropical vibe while keeping that sweet-savory balance.
How to Make Sheet Pan Jamaican Chicken with Mango Salsa Recipe
Step 1: Prepare Your Oven and Brussels Sprouts
Start by preheating your oven to a hot 425ºF—this high temp is key for getting a nice roast on the sprouts and juicy chicken. Toss your halved brussels sprouts with olive oil until they’re well coated, then spread them out evenly on a parchment-lined rimmed baking sheet. Season with salt and pepper so each bite has that perfect savory base.
Step 2: Season and Arrange the Chicken
Next, give your chicken breasts a good rub-down with Jamaican jerk seasoning on both sides. I like to be generous here because that spicy aroma is what makes this dish sing! Lay the chicken pieces directly on top of the brussels sprouts. This lets the chicken juices drip down and flavor the veggies as everything cooks together.
Step 3: Roast to Perfection
Slide the sheet pan into the oven and roast everything for 20-25 minutes. I keep a meat thermometer handy to check the chicken’s internal temperature—once it hits 165ºF, you’re golden. The sprouts should be tender and caramelized, while the chicken remains juicy and tender. A quick tip: resist opening the oven too often to keep the heat steady.
Step 4: Rest and Top with Mango Salsa
Once out of the oven, let the chicken rest for about 5 minutes—this little pause helps the juices redistribute, ensuring every slice is nice and moist. Then, spoon about two tablespoons of fresh mango salsa over each chicken breast. I love how the cool, sweet salsa contrasts with the warm, spicy chicken—such a perfect bite every time!
Pro Tips for Making Sheet Pan Jamaican Chicken with Mango Salsa Recipe
- Even Sizing Matters: Cutting your brussels sprouts in halves ensures they roast evenly and prevents some from burning while others stay undercooked.
- Thermometer Check: I always use a meat thermometer because guessing internal temps can lead to dry chicken, and that’s the last thing we want.
- Rest Before Serving: Giving the chicken a rest period locks in moisture and makes slicing easier without juices running everywhere.
- Salsa Timing: Add the mango salsa fresh and right before serving to keep that vibrant, fresh taste and texture.
How to Serve Sheet Pan Jamaican Chicken with Mango Salsa Recipe
Garnishes
I personally like to sprinkle a few fresh cilantro leaves over the dish right before serving—it adds a lovely herbal brightness that complements the jerk seasoning beautifully. Sometimes a squeeze of lime juice over the top is just the cherry on the cake.
Side Dishes
This recipe pairs so well with cauliflower rice, which I often serve alongside to keep it Whole30-friendly and low-carb. For a different twist, you could add a simple coconut rice or even roasted sweet potatoes if you’re looking for something heartier.
Creative Ways to Present
For dinner parties, I’ve laid the chicken and sprouts over a vibrant bed of baby arugula or mixed greens, and drizzled extra mango salsa on top. It makes the plate pop and feels extra special without any extra fuss. Using colorful bowls or plates helps highlight the gorgeous hues of this dish, too.
Make Ahead and Storage
Storing Leftovers
I usually pack leftovers in airtight containers and store them in the fridge for up to 3 days. Keep the mango salsa separate until just before reheating to preserve its fresh flavor and texture. The brussels sprouts and chicken hold up really well and make for an easy next-day lunch!
Freezing
While I’ve frozen the chicken without the salsa, I recommend skipping the brussels sprouts for freezing since their texture changes. Wrap the chicken tightly, and when thawed, reheat gently. The salsa is best made fresh, but you can freeze mango chunks to whip it up any time.
Reheating
When reheating leftovers, I prefer warming the chicken and brussels sprouts in the oven at 350ºF for about 10-15 minutes to keep them juicy and crisp. Adding the mango salsa last keeps that fresh, zesty burst intact.
FAQs
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Can I use chicken thighs instead of breasts in this recipe?
Absolutely! Chicken thighs work wonderfully in this sheet pan recipe. They have a bit more fat, which keeps them juicy, and hold up well to the high roasting temperature. Just adjust cooking time slightly—thighs may need a few extra minutes to reach 165ºF internally.
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Is this recipe suitable for Whole30 and Keto diets?
Yes, this recipe perfectly fits both Whole30 and Keto guidelines. It uses wholesome ingredients without added sugars or grains, and the healthy fats from olive oil plus protein-rich chicken help keep you satisfied.
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Can I make the mango salsa in advance?
You can! Making the mango salsa a few hours ahead allows the flavors to meld beautifully. Just store it tightly covered in the fridge and add it fresh to the chicken when serving for the best texture and brightness.
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What can I substitute if I can’t find fresh mango?
If fresh mango isn’t available, pineapple works as a fantastic substitute in the salsa, bringing a similar sweetness and tropical flair. Just chop it finely and proceed as usual.
Final Thoughts
This Sheet Pan Jamaican Chicken with Mango Salsa Recipe has earned a permanent spot in my recipe rotation because of how easy it is to pull together and how incredibly flavorful it turns out. Between the punchy jerk seasoning, caramelized brussels sprouts, and cool mango salsa, every bite feels like a little celebration. I really hope you give it a try and enjoy it as much as my family and I do—it’s like bringing a taste of the islands right into your kitchen!
Print
Sheet Pan Jamaican Chicken with Mango Salsa Recipe
- Prep Time: 10 minutes
- Cook Time: 20-25 minutes
- Total Time: 30-35 minutes
- Yield: 4 servings
- Category: Main Dish
- Method: Roasting
- Cuisine: Jamaican
- Diet: Whole30, Keto
Description
This Whole30 and Keto-friendly Sheet Pan Jamaican Chicken recipe features tender chicken breasts seasoned with flavorful Jamaican jerk spices, roasted alongside crispy brussels sprouts, and finished with a fresh mango salsa topping. Easy to prepare and clean up, this dish is perfect for a healthy, hearty weeknight dinner or meal prep.
Ingredients
Vegetables
- 2 pounds brussels sprouts, cut in half
Proteins
- 6 chicken breasts
Seasonings & Oils
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1 teaspoon pepper
- 2 tablespoons Jamaican jerk seasoning (homemade or store-bought)
Toppings
- 1 batch mango salsa (homemade)
Instructions
- Preheat the Oven: Preheat your oven to 425ºF (220ºC) and line a rimmed baking sheet with parchment paper to ensure easy cleanup.
- Prepare Brussels Sprouts: Toss the halved brussels sprouts in olive oil ensuring they are evenly coated. Spread them out in a single even layer on the prepared baking sheet. Season with salt and pepper evenly over the sprouts.
- Season Chicken Breasts: Season both sides of the chicken breasts liberally with Jamaican jerk seasoning to infuse spicy, aromatic flavors.
- Arrange Chicken on Sheet Pan: Place the seasoned chicken breasts directly on top of the bed of brussels sprouts on the baking sheet, making sure they are spaced evenly for thorough roasting.
- Roast in the Oven: Roast the chicken and brussels sprouts together for 20–25 minutes. The chicken is done when it reaches an internal temperature of 165ºF (74ºC) and the brussels sprouts are tender and slightly caramelized.
- Rest the Chicken: Remove the baking sheet from the oven and let the chicken rest for 5 minutes before serving. This allows juices to redistribute, keeping the chicken moist.
- Serve with Mango Salsa: Serve each chicken breast topped with 2 tablespoons of fresh mango salsa. For a complete meal, enjoy with cauliflower rice or your choice of low-carb side.
Notes
- This recipe is Whole30 and Keto compliant, making it suitable for clean-eating and low-carb diets.
- Using parchment paper simplifies cleanup and prevents sticking.
- The mango salsa adds a refreshing contrast to the spicy jerk flavors.
- Ensure to check chicken’s internal temperature with a meat thermometer for safety.
- Cauliflower rice or steamed veggies make excellent low-carb side dishes to accompany this meal.
Nutrition
- Serving Size: 1 serving (1.5 chicken breasts and accompanying brussels sprouts with mango salsa)
- Calories: 452 kcal
- Sugar: 7 g
- Sodium: 520 mg
- Fat: 19.3 g
- Saturated Fat: 3.5 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 23.4 g
- Fiber: 6 g
- Protein: 47.9 g
- Cholesterol: 120 mg
